Upward facing dog pose
This posture, Urdhva Mukha Shvanasana (Upward-Facing Dog Pose), is connected to Adho Mukha Shvanasana(Downward-Facing Dog Pose) in the Sun Salutations and during Vinyasa sequences between seated postures. It is positioned between Chaturanga Dandasana and Adho Mukha Shvanasana. This is one of the first postures where the spine is in extension, allowing for a significant opening of the heart area. In Urdhva Mukha Shvanasana, the practitioner experiences a balance of openness, strength, and tranquility.
Etymology
Urdhva Mukha Shvanasana ऊर्ध्वमुखश्वानासन
- Urdhva (ऊर्ध्व, Ūrdhva) = upward
- Mukha (मुख, Mukha) = face, literally mouth/jaws
- Shvana (श्वान, śvāna) = dog
- Asana (आसन, Āsana) = posture
Urdhva Mukha Shvanasana (ऊर्ध्वमुखश्वानासन) = Upward-Facing Dog Pose
Description
The Urdhva Mukha Shvanasana is part of the Sun Salutations and the Vinyasa flow between seated postures. It follows Chaturanga Dandasana.
- Drishti (gaze) – bhrūmadhye – third eye
- Panca – 5 – Inhale –
We roll onto the tops of our feet, with hands placed at the level of the floating ribs. We open the chest, roll the shoulders back, and straighten the arms. The pelvis and knees lift off the ground. The head relaxes, and the gaze is directed at the third eye. The body is supported only by the hands and feet.
Tips for the Pose
Urdhva Mukha Shvanasana is the first posture that prepares the body for backbends. It focuses on opening the upper back. Avoid straining the lower back by trying to bend it too much. It’s best to tilt the pelvis forward, using the hands for support. The chest lifts first, followed by the neck, shoulders, and head (without straining the neck). Push the chest forward, engage the lower abdomen, and keep the lower back long. The opening of the upper back leads to the opening of the lower back.
Tips for Beginners
Initially, it may be challenging to keep the knees and pelvis above the ground. Beginners can start by practicing Bhujangasana (Cobra Pose), keeping the pelvis and legs on the floor.
A common tendency in this posture is to lift the shoulders toward the ears, which can cause stiffness in the neck. Instead, draw the shoulders away from the ears by pulling the shoulder blades toward the tailbone. If needed, use blocks under the hands to elevate the chest.
When to Avoid the Posture
Do not practice Urdhva Mukha Shvanasana if you have carpal tunnel syndrome, a recent back or wrist injury. Pregnant women should avoid this posture after the first trimester, as it can create excessive tension on the lower back ligaments.
Physical and Psychological Benefits
- Joints: Strengthens the wrists, shoulders, and spine.
- Muscles: Strengthens the abdomen, upper back, and arms. Tones the buttocks and thighs.
- Digestive System: Stimulates the digestive organs.
- Psychological: Frees the mind and combats fatigue.
Urdhva Mukha Shvanasana is a strength-building posture and a step towards deeper backbends.
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Symbolism of the Posture
The Mahabharata, a Sanskrit epic of Hindu mythology, is considered the greatest poem ever composed. It is one of the two great epic poems of India, foundational to Hinduism alongside the Ramayana. This saga tells the story of a loyal dog that accompanies Yudhishthira, one of the five Pandava brothers, to the gates of heaven. Lord Indra welcomes the pair at the gate but tells Yudhishthira that the dog is not allowed into heaven. Yudhishthira argues for the dog’s sake, stating its devotion and loyalty. Yudhishthira says that because the dog has been so loyal, he will return its loyalty. At that moment, the dog reveals itself to be Dharma, and both Yudhishthira and his loyal companion are welcomed into heaven. When practicing Upward-Facing Dog, we should remember the loyalty and dedication we have to our practice and establish a daily routine to preserve it. Dedication is always rewarded.
