"Urdhva" means 'up', "Mukha" means 'face' and "Svana" means 'dog' in Sanskrit. In this pose the body is stretched out with the face pointing up like a dog.
- Lie down on your abdomen with your chin touching the floor.
- Keep your hands on both sides with palms on the floor.
- Both the legs should be together.
- Inhale slowly and taking support of your palms and toes, raise the whole body off the ground.
- Chest, abdomen, thighs and knees should all be raised.
- Your body should be balanced on your palms and toes.
- Straighten both your arms.
- Lower your pelvis to arch the lower back.
- Bend your neck and head backwards to increase the arch.
- Continue to breathe normally and maintain this posture as long as you are comfortable.
- Exhale and return to the starting posture.
- People with weak wrists should not practice this yoga pose.
- If you suffer from lower back pain, avoid this pose.
- This yoga pose helps get rid of signs of aging from the face and neck.
- Digestion improves with the practice of Urdhvamukha Svanasana.
- Urdhvamukha Svanasana is a good toning exercise for the arms and legs.
- The spinal column gets a good stretch and thus gives you mental and physical relaxation.
- If practiced in the morning, it keeps you rejuvenated all day long.