Upward Facing Dog or Urdhva Mukha Svanasana is an important pose for a healthy back. Most days we over stretch our backs and weaken our abdominals by sitting at a desk or in the car for long periods of time.
Some benefits of this pose include:
- Strengthen your spine, arms and wrists
- Stretches your chest, lungs, shoulders and abdomen
- Helps improve posture by:
stretching your anterior spine and strengthening your posterior spine
- Will activate your abdominal organs
- Helps to relieve depression, fatigue and pain of sciatica while increasing lung capacity to help people with asthma
Start in a prone position on the floor, laying on your stomach. When you're ready, activate your legs, abs booty and coming up onto your hands. Your whole body should be engaged while you are actively pushing into the floor with the palms of your hands and tops of your feet.
- Shoulder blades pulled back and down
- Engage your legs with your knees, hips and thighs off the floor
- Tighten your core with your chest high
- Distribute your weight to the tops of your feet
- Follow your gaze upward
- Shrug your shoulders by your ears
- Collapse your chest because of rounded shoulders
- Slack off with your core to hurt your lower back
- Over rotate your legs and rest them on the floor
- Toss your head back with gaze not lifted
Request corrective movements in the comments!