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Urdhva Mukha Shvanasana (upward dog pose)

 

 

Stages

 

1. Take sufficient distance (30-40cms) between both the legs.
2. Place the hands (palms) beside the diaphragm and forehead on the ground.
3. Raise the head and shoulders upwards till the arms are straight at the elbows. Stretch the neck backwards.
4. Pressing the waist downwards try to raise the knees above the ground not more than 3 to 4 cms. Keep the buttocks contracted and the toes stretched.

 

Benefits

 

1. Useful for stiff back, rejuvenates the spine.
2. Useful for sciatica, lumbago, back ache, slipped disc.
3. Chest is expanded, lungs get elasticity.
4. Heart gets ample space to function well.
5. Pelvic region is strengthened.

 

Precautions

 

As per cobra pose, avoid if there is pain in the knees, intestinal ulcer, hernia, surgery.