Urdhva Mukha Svanasana | Opwaarts Kijkende Hond Houding | Upward Facing Dog Pose

  • Opens the chest

  • Stretch the front of the body: chest, abdomen, hip and legs

  • Strengthens upper body, arms and legs

 

Contraindications
  • Shoulder injuries

GETTING INTO THE POSE
  • From a lying position on your stomach place the hands with spread fingers next to the ribs and activate the bandhas

  • Elbows magnetize together, close to the body.

  • With feet hip-width apart, push the instep into the mat, activate and straighten the legs.

  • Siting bones move slightly towards the back of the knees, causing the pubic bone to press slightly into the mat and lengthening the lower back, activating the abdominal muscles.

  • On an inhale: Push your hands into the mat, straighten your arms and use the back muscles to bring your sternum forward and up so that your chest, hips, and thighs are off the mat.

  • Lift the backs of the knees up.

  • Gaze is diagonally upwards along your nose.

  • Distribute the weight evenly on your hands and feet.

  • Shoulders away from ears.

  • Open the chest, belly button in and on.

BREATH
  • Inhale: lengthen between the hands and the ears, between the sternum and pubic bone and the sitting bones and toes.

 

- Or -

 

  • Inhale: feel the chest expand.

  • Exhale: relax.

GETTING OUT OF THE POSE
PREPARATORY POSES
SUBSEQUENT POSES
REPLACEMENT POSES