Urdhva Mukha Svanasana: Upward Facing Dog Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | 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.
Legal Disclaimer Before participating in any exercise program or using any fitness products or services that may be described and/or made accessible in or through the Gaia Website and/or the Services, you should consult with a physician or other healthcare provider. Read more about Gaia’s Terms Of Use.
About the Author
Utkatasana: Chair Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
A challenging pose with hidden benefits, utkatasana (OOT-kah-TAHS-anna) works your body inside and out. Aside from strengthening your legs, this powerful pose also improves the health of your diaphragm and stimulates your heart. Practicing regularly will not only increase your physical endurance, it also encourages your chest and arms to open, creating more space in your body energetically.
Philosophy + Origin
While sitting in a chair is a common act for most of us today, chairs were once, and in some locations still are, considered a luxury. A throne in particular is a seat of power, one assumed by leaders around the world. The pose utkatasana, translated to mean powerful pose, invites individuals to sit on their throne, their seat of power. Embracing the challenge of the pose, and recognizing the strength that is generated when assumed thoughtfully and in proper alignment (physically and spiritually), you can begin to refine all aspects of your life, allowing yourself to step into roles of leadership and responsibility with clarity and confidence.
