Does your back feel stiff after sitting for too long? You are not the only one! In today’s world, many people feel tired and stuck after a long day of working. But what if we tell you that there is one yoga asana that can make you feel calm, boost your energy and improve flexibility? Try Urdhva Mukha Svananasana, a fantastic yoga asan that can make your shoulders, arms, back, and knees strong. In this blog, we will discuss the meaning and benefits of Urdhva Mukha Svanasana and Urdhva Mukha Svanasana Contraindications. Let’s get started with the asana.
What is Urdhva Mukha Svanasana?
Urdhva Mukha Svanasana is a Sanskrit term which is called Upward Facing Dog Pose. This asana strengthens various muscles like the arms, shoulders, and upper back muscles. It is an intermediate-level yoga asana that is often practised in Sun Salutation B (Surya Namaskar B) sequences. The name of this yoga pose comes from a Sanskrit word where “Urdhva” means “Upward”, “Mukha” means “Face”, and “Svanasana” stands for “Dog Pose”. It is also considered a warm-up yoga asana that helps you to prepare your body for other follow-up asanas such as Adho Mukha Svanasana or Ustrasana.
Urdhva Mukha Svanasana Benefits
Now that we have covered Urdhva Mukha Svanasana meaning, let’s discuss the benefits of Upward Facing Dog Pose for the body and the mind.
- Strengthens shoulders, arms, back and knees.
- Stretches the back and thus relieves the lower back pain and also improves the posture.
- Stretches & opens up the upper & lower abdomen and thus stimulates the internal organs. It also helps with digestive problems.
- Helps treat thyroid imbalance-related issues, insomnia, sleep disorders, sciatica and diabetes.
- Makes you feel calm and enhances blood circulation in the body.
- Improves concentration and boosts overall energy levels.
- Opens up the chest, which leads to an improved lung capacity and a healthy heart.
- Strengthens and stretches the glutes, hip flexors, lower back and whole of the spine.
How to Perform Urdhvamukha Svanasana?
To perform Urdhva Mukha Svanasana steps perfectly and without any injuries, read the following instructions carefully.
- Lie down flat on your abdomen and lengthen your legs, keeping them a little apart.
- Keep your hands straight on the side and place your forehead on the ground.
- Now, slowly bend your elbows and bring your palms to the side of your waist.
- Inhale, press your palms on the group, and slowly lift your upper body, hips and knees off the ground.
- Tilt your head towards the back. In case of neck-related problems, you can look straight.
- Ensure you are not putting too much pressure on your neck and your wrists align with your shoulders.
- Maintain the pose for a few minutes or 2-3 breaths.
- To release, exhale and slowly bring down your knees, hips, and upper body back on the ground.
Contraindications of Upward Facing Dog Pose
To get the most out of Urdhva Mukha Svanasana steps while minimizing the risk of any injury, let’s discuss the contraindications of this pose.
- If you have a back or neck-related injury, you should not perform Urdhva Mukha Svanasana Iyengar.
- Individuals with carpal tunnel syndrome should not perform this asana.
- If you have a headache or high blood pressure issue, it’s best to skip this yoga pose.
- This asana is not suitable for pregnant women as it stretches the abdominal muscles.
- Those with shoulder, back, or wrist injuries/pain should avoid this yoga pose.
Urdhva Mukha Svanasana vs Bhujangasana
Many people need clarification on Urdha Mukha Svanasana and Bhujangasana, but the actual difference between Bhujangasana and Urdhva Mukha Svanasana is quite simple. In Upward Facing Dog Pose, the upper body and the legs are lifted off the ground, creating an Inverted-V pose. In contrast, in yoga Bhujangasana, only the upper body is lifted off the ground, making a gentle arc on the back.
Key Takeaway
We hope you have learned everything about Urdhva Mukha Svanasana and know how to do it without any problem. By incorporating this asana into your daily routine, you will experience excellent benefits to your body and mind. Always remember to listen to your body and avoid putting too much pressure on yourself. In case of any discomfort, release the pose immediately with care. Keep practising and improve your yoga skills.
