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Upward-Facing Dog Pose

Upward-Facing Dog is an intermediate back-bending and strength-building yoga pose.

This pose will challenge you to lift and open your chest.

Urdhva mukha = face upward (urdhva = upward mukha = face)
svana = dog

upward-facing-dog-pose
upward-facing-dog-pose

Upward-Facing Dog Pose: Instructions

Begin by lying on your stomach, feet hip-width apart. Stretch your legs back. Tuck your toes for a moment and stretch out through your heels to lengthen the backs of your legs.
Bend your elbows and place your hands on the floor so that your forearms are more or less perpendicular to the floor. Your elbows should be close to your torso.
On an inhale, press your palm into the the floor and roll the tops of your shoulders back. Then straighten your arms and simultaneously lift your chest up.
Rotate the shoulder blades against the back,Lift the top of the sternum without pushing the front ribs forward to avoid to compressing the lower back.
Breathe and hold for 1-3 breaths.Release back to the floor or lift into Adho Mukha Svanasana with an exhalation.

Beginner’s Tip

If you have hard time sustaining weight through your arms try changing the angle of the pose to bring more weight into your legs.
Place yoga blocks under the palms. or even a chair seat

Benefits

Strengthen the wrists, arms, and back.
Stimulates abdominal organs