Urdhva Mukha Svanasana, also known as Upward Facing Dog Pose, is a popular yoga posture that brings strength, openness, and energy to the body. It is commonly practiced in flowing yoga sequences where breath and movement go together. This asana helps lift the chest, awaken the spine, and create a sense of expansion in both body and mind.
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Urdhva Mukha Svanasana Meaning
The name Urdhva Mukha Svanasana comes from Sanskrit. Urdhva means upward, mukha means face, svana means dog, and asana means posture. Together, the name describes a pose where the body opens upward, resembling a dog stretching and lifting its face toward the sky. This posture symbolizes alertness, confidence, and readiness, both physically and mentally.
Urdhva Mukha Svanasana Steps
Follow these steps to practice the pose safely and correctly:
• Begin by lying flat on the stomach with legs stretched back
• Place the palms on the mat beside the ribs, elbows close to the body
• Press the tops of the feet firmly into the mat
• Inhale and push through the palms to lift the chest forward and upward
• Straighten the arms while lifting thighs and knees off the floor
• Roll the shoulders back and open the chest
• Keep the gaze slightly upward without straining the neck
• Hold the posture for a few deep breaths
• Exhale and gently release back to the mat or move into the next pose
Urdhva Mukha Svanasana Benefits
Regular practice of this asana offers many physical and mental benefits:
• Strengthens the spine, arms, shoulders, and wrists
• Stretches the chest, lungs, and abdominal muscles
• Improves posture by opening the shoulders and upper back
• Helps reduce stiffness caused by long hours of sitting
• Boosts energy levels and reduces fatigue
• Stimulates the nervous system and improves focus
• Encourages deeper breathing and lung expansion
• Helps improve mood and mental alertness
Important Practice Tips
It is important to engage the core muscles to support the lower back and avoid collapsing into the spine. The shoulders should stay relaxed and away from the ears. People with wrist pain, back injuries or shoulder issues should practice with care or under guidance.
Urdhva Mukha Svanasana is a powerful yet uplifting yoga posture that supports strength, flexibility, and mental clarity. When practiced with awareness and proper alignment, it becomes an effective pose for opening the body and refreshing the mind. Including it in a regular yoga routine can bring balance, confidence, and renewed energy.
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