2. Urdhva Mukha Svanasana – Upward-Facing Dog
Urdhva Mukha Svanasana – Upward-Facing Dog
(urdhva – upward, mukha – face, svana – dog)
Practice:
1. Lie down on stomach in Makrasana (crocodile) relaxation posture by placing back
of palm over palm, throat resting over it, both feet one foot apart, heels facing
each other.
2. From Makrasana, bring your legs together palms beside chest at your last rib
cage, fingers spread out little pointing forward, elbows upward and closer to each
other.
3. Inhale and gradually raise the chin, chest, abdomen, till your pelvic region.
4. Keep the arms, legs straight and tightened at the knees, balancing at your palms
3. Urdhva Mukha Svanasana – Upward-Facing Dog
6. Stay in this posture for around 10 to 30 seconds,
by deep long breathing at your abdomen and
chest region.
7. Return back to Makrasana again and relax
completely.
Benefits:
1. Strengthen respiratory system.
2. Tones lower back and reduce lower back pain
gradually.
3. Activates thyroid gland and optimizes it is
function.