Urdhva Mukha Svanasana: Upward Facing Dog Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Urdhva mukha svanasana (OORD-vah MOO-kah shvon-AHS-anna) is a challenging backbend commonly seen as part of the transition series in vinyasa yoga.
Philosophy + Origin
The Mahabharata tells a story about a loyal dog who accompanies Yudhishthira, one of the five Pandava brothers, to the gates of heaven. Lord Indra greets the pair at the gates, but tells Yudhishthira that the dog is not allowed into heaven. Upon hearing this, the brother argues for the sake of the dog, telling Lord Indra of its devotion and loyalty. Yudhishthira says that because the dog has been so loyal to him, he will return that loyalty. At this moment, the dog is revealed to be Dharma, and Yudhisthira and his loyal companion are welcomed joyously into heaven. When practicing upward facing dog, remind yourself of the loyalty and dedication you have to your practice and showing up each day in your life. Persistence is always rewarded.
ADJUSTMENTS/MODIFICATIONS:
- Place your hands on blocks to create more space in the body.
- Look straight ahead rather than lifting the gaze.
- Place a rolled blanket under the thighs for lift and support.
STEP-BY-STEP:
- Begin lying on your belly with legs extended behind you, tops of your feet on the ground. Place your hands on your mat just behind your shoulders, close to your torso.
- Press your feet firmly into the ground to engage your legs.
- Reach your chest forward and up, then press into your palms to continue lifting the chest and head.
- Straighten your arms and continue to press into the tops of your feet. If your hips stay on the ground, bend your elbows to accommodate.
- Draw your shoulders away from your ears. Keep your gaze forward.
- Hold for 3-5 breaths then release back to the ground or to downward facing dog.
PREPARATORY POSES:
- Cobra pose | Bhujangasana
- Bridge pose | Setu bandhasana
- High to mid plank | Chataranga dandasana
SEQUENTIAL POSES:
- Downward facing dog | Adho mukha svanasana
- Dancers pose | Natarajasana
- Upward facing bow pose | Urdhva dhanurasana
COUNTER POSES:
- Childs pose | Balasana
- Standing forward fold | Uttanasana
SANSKRIT:
- Urdhva = upward
- Mukha = face
- Svana = dog
- Asana = pose
PHYSICAL BENEFITS:
- Expands your chest and shoulders.
- Strengthens the musculature of your shoulder blades, hip flexors and core.
- Strengthens your lower back, arms and wrists.
ENERGETIC BENEFITS:
- Relieves symptoms of mild depression.
- Energizes body and mind.
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Prasarita Padottanasana: Standing Wide-Legged Forward Bend Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Prasarita padottanasana (pra-sa-REE-tah pah-doh-tahn-AHS-an-uh) is a big stretch for the hamstrings and inner leg line. With many variations available, this pose is accessible for most practitioners. This is also a great pose in lieu of headstand.
Philosophy + Origin
Prasarita padottanasana has found its way into almost every style of yoga. B.K.S. Iyengar taught several variations of this posture, labeling them as A, B, C, and D. The most commonly practiced variation is prasarita padottanasana A. Prasarita padottanasana B is when the hands are on the hips and the head is lifted off the ground, not resting on the mat. Prasarita padottanasana C is the variation where the hands are interlaced and stretched behind the back and over the head as you fold. In the final variation taught by Iyengar, prasarita padottanasana D asks the student to grasp the big toe on each foot.
