'''Urdhvamukha shvanasana''' (Sanskrit: ऊर्ध्वमुखश्वानासन; Sanskrit pronunciation: [urd̪ʱhvə mukʰə ɕʋɑːn̪ɑːs̪ən̪ə] IAST: Urdhva mukha śvānāsana) or Upward Facing Dog Pose is an asana.
== Etymology Technique==# Lie on your stomach.# Place hands next to your shoulders.# On an inhalation, roll the shoulders back and down and straighten your arms as much as you can without straining your lower back.# Lift your thighs off of the ground by pushing your pelvis forward# Hold the pose for 15 to 30 seconds before releasing back to the floor.<ref name="Technique"/>
The name comes from the Sanskrit words ūrdhva meaning "up", mukha meaning "face", śvān meaning "dog" and āsana (आसन) meaning "posture" or "seat".==Technique in pictures/animation==
== Benefits ==
*Improves ==Effects==# Best exercise for your wrists.# Beneficial for lower back coz this pose stretches the lower back muscles.# Stretches the muscles of the shoulders and chest also.# It tones and stimulates the abdominal muscles and organs# It improves the posture, strengthens of the spine, arms, wristsbody.*Stretches # Beneficial for chest , heart and lungs.# It stretches the upper back and front of your body# Gives strength to your shoulders, shoulderswrists, arms and abdomenback bone.<ref name="Effects"/> ==Related Asanas==*Firms the buttocks[[Phalakasana]]*Stimulates abdominal organs[[Uttanasana]] ==Special requisites==Avoid practicing this asana if you suffer from: Carpal tunnel syndromeHigh blood pressureA detached retinaA dislocated shoulderWeak eye capillariesDiarrhea. ==Initial practice notes==*Helps relieve mild depressionThere's a tendency in this pose to "hang" on the shoulders, which lifts them up toward the ears and "turtles" the neck. Actively draw the shoulders away from the ears by lengthening down along the back armpits, fatiguepulling the shoulder blades toward the tailbone, and sciaticapuffing the side ribs forward.<ref name="Initial practice notes"/> ==References== <references> <ref name="Technique">[https://www.yogapaws.com/products/urdhva-mukha-shvanasana-upward-facing-dog-pose "Methodology"]</ref> <ref name="Initial practice notes">[https://www.yogajournal.com/poses/upward-facing-dog "Beginers tips"]</ref> <ref name="Effects">[http://www.omyogaacademy.com/blog/yoga-teacher-training/urdhva-mukha-svanasanaupward-facing-dog-pose/ "Health benefits"]</ref> </references> ==External Links==*Therapeutic for asthma[https://yogainternational.com/article/view/urdhva-mukha-shvanasana-upward-facing-dog Urdhvamukha shvanasana on yogainternational.com]* [https://en.wikipedia.org/wiki/Urdhvamukha_shvanasana Urdhvamukha shvanasana on en.wikipedia.org]* [https://easyayurveda.com/2018/04/16/urdhva-mukha-svanasana/ Urdhvamukha shvanasana on easyayurveda.com]
[[Category:Yoga]]
