Upward Facing Dog, also known as Urdhva Mukha Svanasana in Sanskrit, is a yoga pose that helps to strengthen the upper body, stretch the spine, and open the chest and shoulders.
How to perform
To practice Upward Facing Dog, follow these step-by-step instructions:1. Start by lying on your stomach on the mat with your legs extended behind you and the tops of your feet pressing into the floor.
2. Place your hands beneath your shoulders with your fingers spread wide and your elbows close to your body.
3. Press into your hands and lift your chest and upper body off the mat, keeping your hips and thighs on the ground.
4. Roll your shoulders back and down away from your ears and lift your heart forward, opening up your chest.
5. Engage your core muscles to support your lower back and keep your legs active by pressing the tops of your feet and thighs into the floor.
6. Hold the pose for a few breaths, lengthening your spine and continuing to lift your heart upwards.
7. To release the pose, slowly lower your chest back down to the mat and rest in Child's Pose or another relaxing posture.
Practice Upward Facing Dog regularly to improve posture, open up the chest and shoulders, and strengthen the upper body.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.