12/08/2024
A classic yoga pose, Urdhva Mukha Svanasana (Upward-Facing Dog Pose) is a key part of the Surya Namaska sequence.
Surya Namaskar is the Sanskrit name for a specific sequence of twelve yoga asana (postures). The term comes from two Sanskrit roots; surya, meaning “sun” and namaskar meaning “greetings” or ‘salutations’”.
Traditionally, the practice of Surya Namaskar was used as a means of paying respect to the sun. In Indian culture from which the practice came, the sun is regarded as the source of all life, and therefore of great importance.
Urdhva Mukha Svanasana is an energy-boosting posture that may help relieve lower back pain and strengthen your shoulders, arms, and back muscles.
This powerful posture also counteracts slouching and kyphosis (the abnormal curvature of the spine), and the effects of prolonged sitting while boosting mood, energy and confidence.
Rather than relying on your back muscles, focus on staying active through your legs—pressing down with the tops of your feet and lifting your thighs to gain more length in your spine – see illustrations attached.
Note: the blue muscles are contracting, and the shade of the blue represents the force of the stretch and the force of contraction. Darker = stronger.
· Contract your triceps to straighten your arms
· Press the base of your index fingers into the mat
· Draw your shoulder blades toward your midline
· Open the front of your chest
· Press the tops of your feet into the mat
· Lengthen your spine and activate your glutes
If you’re new to yoga, your upper back is tight, you have a lower back injury, or this pose causes any pain or discomfort, modify with a gentle Bhujangasana (Cobra Pose - Pic. 2), keeping your knees and thighs on the ground, dropping your shoulder blades down, lengthening your head away from the top of your shoulders and squeezing your elbows into the side of your body. To provide some cushioning for the front of your hips, place a folded blanket under your hip bones.
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Illustrations: Chris Macivor
