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Pose Practice

Urdhva Mukha Svanasana - Upward Facing Dog Pose
("OOR-dhva mu-KHA SHVAA-naa-sa-na")
by Suneel Sundar

Try It!

Suneel in Urdhva Mukha Svanasana

Begin lying face down.  Place the hands alongside the rib cage, with the first knuckles (closest to the palm) of each hand in line with the base of the sternum.  Make equal space between all fingers, and press the entire palm of the hand down firmly into the floor.

Separate the feet no more than twelve inches apart.  With the tops of the feet on the floor, extend the legs back, so the entire front side on each leg touches the floor.  Keep the inner edges of the two feet parallel.

Beginning practitioners and those with lower back pain should keep the feet at least twelve inches apart, and at most hip width.  These people may also curl the toes under, pressing the balls of the feet into the floor and extend back through the heels.

Roll the front thighs toward each other, extend the sacrum toward the heels, and the pubis toward the floor.

Inhale. With exhalation, press the hands into the floor and straighten the arms.  Lift the thighs, the knees, the shins off the floor.  Maintain even pressure across the tops of the feet.  Those on the balls of the feet should be even across the balls, and pressing the heels back.

Roll the front thighs in, and lift the front thighs toward the back thighs.  Take the sacrum down and the tailbone in.  Descend the shoulders away from the ears, and bring the shoulder blades down toward the sacrum, and in toward the heart.

Look straight ahead.  Lift the breastbone up, as though to touch the chin.  Release the head and neck back, to gaze upward to the sky.

Exhaling, level the head.  Bend the arms and lower the chest toward the floor.  The chest and the thighs should touch down simultaneously.

Release the arms alongside the body, come onto the tops of the feet if not already there, and rest prone for a few breaths.

Enjoy!

Pose Practice Archives:
Tree Pose
Half Moon
Forward Bend
Virabhadrasana I - Warrior I
Virabhadrasana II - Warrior II
Virabhadrasana III – Warrior III
Full Arm Balance
Upward Bow Pose or Backbend
Half Lord of the Fishes Pose
Revolved Triangle pose
Powerful Mighty
Wide-Legged Forward Bend
Upward Facing Angle
Intense West - Back Stretch Pose
Extended Side-Angle Pose
Staff Pose
Upward Facing Dog Pose
Mountain Pose
Extended Hand to Foot Pose
Extended Angle Pose