Urdhva Mukha Svanasan (Upward Facing Dog)

Starting this week, pinksworth.com will publish an article every week on yogic asanas and their advantages.

Lie face down on your mat. Stretch your legs to feel a sense of extension throughout the length of the torso. Now place your palms flat to the ground. The toes should press onto the floor. Inhale and press the palms down and gently lift your body off the floor. The only parts of your body touching the ground should be the toes and the palms. Align the wrist, elbow and shoulder joints together. This position ensures a safe, less-stressed lower back. Look straight ahead – keeping a neutral neck to avoid compression on the neck and stiffening the throat.The most common mistake in this pose is having your hands too far out in front of you, creating tremendous low back pressure. Hold it anywhere from 15 to 30 seconds, breathing easily. Release back to the floor or lift into Adho Mukha Svanasana with an exhalation.


  • Strengthen the spine, arms and wrists
  • Stimulate the organs of the abdomen
  • Improve posture by stretching anterior spine and strengthening posterior spine
  • Stretch chest and lungs, shoulders and abdomen
  • Help to relieve depression, fatigue and pain of sciatica
  • Increase lung capacity to relieve the symptoms of asthma


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