Urdvha MukhaUrdhva Mukha Svanasana // Upward Facing Dog

Getting into the pose:
Lowering down from plank (through Caturanga Dandasana) lift the heart forward and up, pressing into the arms and engaging the legs. The legs should be active with the thighs lifting off the floor.

Common Errors in the pose:
Draw the shoulders away from the ears and lift through the crown of the head to create space between the neck and the shoulders. Lift through the upper spine and lengthen the tail bone down to avoid dumping weight into the lower back.

Benefits of the pose:

  • Opens the chest and shoulders which improves posture
  • Strengthens the muscles of the upper back
  • Strengthens the spine, arms and wrists
  • Stretches the muscles of the hip flexors
  • Stimulates the abdominal organs