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Difference between revisions of "Urdhvamukha shvanasana"

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[[File:Udharva-Mukha-Svanasna....jpg|thumb|right|''Urdhvamukha shvanasana'']]
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[[File:Urdhva-Mukha-Svanasana.jpg|thumb|right|''Urdhvamukha shvanasana'']]
  
 
'''Urdhvamukha shvanasana''' (Sanskrit: ऊर्ध्वमुखश्वानासन; Sanskrit pronunciation: [urd̪ʱhvə mukʰə ɕʋɑːn̪ɑːs̪ən̪ə] IAST: Urdhva mukha śvānāsana) or Upward Facing Dog Pose is an asana.
 
'''Urdhvamukha shvanasana''' (Sanskrit: ऊर्ध्वमुखश्वानासन; Sanskrit pronunciation: [urd̪ʱhvə mukʰə ɕʋɑːn̪ɑːs̪ən̪ə] IAST: Urdhva mukha śvānāsana) or Upward Facing Dog Pose is an asana.
  
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== Etymology ==
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==Technique==
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# 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"/>
  
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The name comes from the Sanskrit words ūrdhva meaning "up", mukha meaning "face", śvān meaning "dog" and āsana (आसन) meaning "posture" or "seat".
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==Technique in pictures/animation==
  
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== Benefits ==
 
  
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*Improves posture, strengthens the spine, arms, wrists
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==Effects==
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*Stretches chest and lungs, shoulders, and abdomen
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# Best exercise for your wrists.
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*Firms the buttocks
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# Beneficial for lower back coz this pose stretches the lower back muscles.
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*Stimulates abdominal organs
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# Stretches the muscles of the shoulders and chest also.
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*Helps relieve mild depression, fatigue, and sciatica
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# It tones and stimulates the abdominal muscles and organs
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*Therapeutic for asthma.
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# It improves the posture of the body.
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# Beneficial for chest, heart and lungs.
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# It stretches the upper back and front of your body
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# Gives strength to your shoulders, wrists, arms and back bone.<ref name="Effects"/>
 +
 
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==Related Asanas==
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* [[Phalakasana]]
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* [[Uttanasana]]
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==Special requisites==
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Avoid practicing this asana if you suffer from:
 +
 
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Carpal tunnel syndrome
 +
High blood pressure
 +
A detached retina
 +
A dislocated shoulder
 +
Weak eye capillaries
 +
Diarrhea.
 +
 
 +
==Initial practice notes==
 +
There'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, pulling the shoulder blades toward the tailbone, and puffing the side ribs forward.<ref name="Initial practice notes"/>
 +
 
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==References==
 +
 
 +
<references>
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<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>
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<ref name="Effects">[http://www.omyogaacademy.com/blog/yoga-teacher-training/urdhva-mukha-svanasanaupward-facing-dog-pose/ "Health benefits"]</ref>
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</references>
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==External Links==
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* [https://yogainternational.com/article/view/urdhva-mukha-shvanasana-upward-facing-dog Urdhvamukha shvanasana on yogainternational.com]
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* [https://en.wikipedia.org/wiki/Urdhvamukha_shvanasana Urdhvamukha shvanasana on en.wikipedia.org]
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* [https://easyayurveda.com/2018/04/16/urdhva-mukha-svanasana/ Urdhvamukha shvanasana on easyayurveda.com]
  
 
[[Category:Yoga]]
 
[[Category:Yoga]]
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[[Category:Curative Asanas for - Arthritis of the dorsal region]]
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[[Category:Curative Asanas for - Arthritis of the shoulder joints]]
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[[Category:Curative Asanas for - Arms and abdominal organs]]
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[[Category:Curative Asanas for - Asthma]]
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[[Category:Curative Asanas for - Chest]]
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[[Category:Curative Asanas for - Coccyx]]
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[[Category:Curative Asanas for - Deformity in arms]]
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[[Category:Curative Asanas for - Displacement of the spinal discs]]
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[[Category:Curative Asanas for - Hunchback]]
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[[Category:Curative Asanas for - Kidneys]]
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[[Category:Curative Asanas for - Legs]]
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[[Category:Curative Asanas for - Sciatica]]
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[[Category:Curative Asanas for - Tonsillitis]]
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[[Category:Curative Asanas for - Liver]]
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[[Category:Curative Asanas for - Spleen]]
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[[Category:Curative Asanas for - Pancreas]]
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[[Category:Curative Asanas for - Intestines]]

Latest revision as of 10:10, 13 September 2018

Urdhvamukha shvanasana

Urdhvamukha shvanasana (Sanskrit: ऊर्ध्वमुखश्वानासन; Sanskrit pronunciation: [urd̪ʱhvə mukʰə ɕʋɑːn̪ɑːs̪ən̪ə] IAST: Urdhva mukha śvānāsana) or Upward Facing Dog Pose is an asana.

Technique

  1. Lie on your stomach.
  2. Place hands next to your shoulders.
  3. On an inhalation, roll the shoulders back and down and straighten your arms as much as you can without straining your lower back.
  4. Lift your thighs off of the ground by pushing your pelvis forward
  5. Hold the pose for 15 to 30 seconds before releasing back to the floor.[1]

Technique in pictures/animation

Effects

  1. Best exercise for your wrists.
  2. Beneficial for lower back coz this pose stretches the lower back muscles.
  3. Stretches the muscles of the shoulders and chest also.
  4. It tones and stimulates the abdominal muscles and organs
  5. It improves the posture of the body.
  6. Beneficial for chest, heart and lungs.
  7. It stretches the upper back and front of your body
  8. Gives strength to your shoulders, wrists, arms and back bone.[2]

Related Asanas

Special requisites

Avoid practicing this asana if you suffer from:

Carpal tunnel syndrome High blood pressure A detached retina A dislocated shoulder Weak eye capillaries Diarrhea.

Initial practice notes

There'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, pulling the shoulder blades toward the tailbone, and puffing the side ribs forward.[3]

References

  1. ↑ "Methodology"
  2. ↑ "Health benefits"
  3. ↑ "Beginers tips"

External Links

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