Urdhvamukhasvanasana

Ūrdhva mukha śvānāsana

Ūrdhva mukha śvānāsana^[1] (Sanskrit: ऊर्ध्वमुखश्वानासन; Sanskrit pronunciation: [urd̪ʱhvə mukʰə ɕʋɑːn̪ɑːs̪ən̪ə];^[2] IAST: Urdhva mukha śvānāsana) or Upward Facing Dog Pose^[3] is an asana.

Etymology

The name comes from the Sanskrit words ūrdhva meaning "up", mukha meaning "face", śvān meaning "dog" and āsana (आसन) meaning "posture" or "seat".

Benefits

• Improves posture, strengthens the spine, arms, wrists
• Stretches chest and lungs, shoulders, and abdomen
• Firms the buttocks
• Stimulates abdominal organs
• Helps relieve mild depression, fatigue, and sciatica
• Therapeutic for asthma.

Cautions

Common postural errors during this asana include overarching the neck and lower back. One recommendation is to keep the gaze directed down at the floor and focus on bringing movement into the area between the shoulder blades (the thoracic area, or middle back).^[4]

Contraindications

• Back injury
• Carpal tunnel syndrome
• Headache
• Pregnancy

See also

• List of asanas

References

1. "Urdhva Mukha Shvanasana - AshtangaYoga.info". Retrieved 2011-04-11.
2. Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 156. ISBN 978-0-02-863970-3. Retrieved 11 April 2011.
3. "Upward-Facing Dog | Yoga Poses". Yoga Journal. Retrieved 2013-08-02.
4. Yoga for Chronic Pain, Part I, By Timothy McCall, M.D.

Further reading

• Iyengar, B. K. S. (1 October 2005). Illustrated Light On Yoga. HarperCollins. ISBN 978-81-7223-606-9. Retrieved 9 April 2011.
• Saraswati, Swami Satyananda (1 August 2003). Asana Pranayama Mudra Bandha. Nesma Books India. ISBN 978-81-86336-14-4. Retrieved 9 April 2011.
• Saraswati, Swami Satyananda (January 2004). A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Nesma Books India. ISBN 978-81-85787-08-4. Retrieved 9 April 2011.

External links

• Yoga Journal - Urdhva mukha śvānāsana