Yoga Poses Upward Dog

The Upward Facing Dog Pose is a classic yoga pose and one of the most popular asanas used in modern yoga practices. It has a range of benefits and is great for improving your overall flexibility and strength.The pose is also known as Urdhva Mukha Svanasana, which means “upward facing hound” in the traditional Sanskrit language.

Step-by-Step Guide for Upward Facing Dog Pose

To perform the Upward Facing Dog Pose, begin by coming onto your stomach with your legs extended behind you. Place your hands in line with your shoulders and press into your palms, lifting your chest off the ground.

Woman in Upward Facing Dog Pose

Once your chest is lifted, press your feet and legs into the mat to help lift the hips up. Keep your elbows slightly bent, look straight ahead and focus your gaze on the horizon. Make sure you are pressing your hands firmly into the mat, allowing your shoulder blades to move towards each other.

Hold the pose for 5–10 breaths before slowly lowering your chest and hips down to the ground. You can also use your exhale to help guide you as you come down. Lastly, relax in Child’s Pose or another restorative pose.

Benefits of Upward Facing Dog Pose

The Upward Facing Dog Pose has many benefits for the body and mind. Physically, it strengthens the arms, shoulders, and wrists, as well as opening the chest and improving posture. It also helps to stretch and strengthen the spine, improving flexibility.

At a psychological level, the pose helps to relieves stress, anxiety, and mild depression. It encourages self-love and courage and can help to boost self-confidence and optimism. The pose is also said to help detoxify the body, improve digestion, and stimulate the internal organs.

Overall, the Upward Facing Dog Pose is a great way to improve physical flexibility and strength, and can help with both physical and mental well-being. Be sure to practice regularly and develop a strong foundation in the asana before increasing the intensity.