Urdhva Mukha Svanasana - Upward Facing Dog Pose
Type: Backbend Pose / Chest Opener / Prone Pose
Level: Intermediate
Use: Vinyasa, Transition to Many Prone Backbends
Sanskrit Meaning: Urdhva = Upward, Mukha = Face, Svana = Dog, Asana = Posture
Benefits
OPENS CHEST
STRETCHES SPINE
STRETCHES ABDOMINALS
STRENGTHENS HANDS, WRISTS, ARMS, SHOULDERS AND BACK
STRETCHES ANKLES
LENGTHENS TORSO
HOW TO DO UPWARD FACING DOG / URDHVA MUKHA SVANASANA WITH PROPER FORM
COMMON MISTAKES IN UPWARD FACING DOG / URDHVA MUKHA SVANASANA
TO AVOID
NECK KINKED BACKWARDS
CHEST CLOSED
SHOULDERS SHRUGGED
SHOULDERS TOO FAR FORWARD
WEIGHT DUMPING IN WRISTS
FINGERS TOGETHER
FLARED RIBS
TOO MUCH BACKBEND CAUSING COMPRESSED SPINE
THIGHS RESTING ON MAT
FEET SPLAYING OUT TO THE SIDES
WEIGHT UNEVENLY DISTRIBUTED BETWEEN HANDS AND FEET
PROPER ALIGNMENT IN UPWARD FACING DOG / URDHVA MUKHA SVANASANA
TO TRY
LONG NECK IN LINE WITH SPINE
BROAD CHEST
SHOULDERS BACK AND AWAY FROM EARS
RIBS TUCKED
SHOULDERS IN LINE WITH WRISTS
PRESS EVENLY THROUGH HANDS WITH FINGERS SPREAD
C-SHAPED BACKBEND
THIGHS LIFTED
PRESS TOPS OF FEET INTO MAT
WEIGHT EVENLY DISTRIBUTED BETWEEN HANDS AND TOPS OF FEET