Day 17 Urdhva Mukha Svanasana  

Upward-Facing Dog

 

 

 

 

Urdhva Mukha Svanasana (OORD-vuh MOO-kuh shvan-AHS-uh-nuh)

is a back-bending yoga posture that lengthens and strengthens the spine, torso, and arms. Its name comes from four Sanskrit words:

"Urdhva" — meaning "upward"

"Mukha" — meaning "face"

"Svana" — meaning "dog"

"Asana" — meaning "pose"

Upward-Facing Dog (also sometimes called "Upward Dog" or just "Up Dog") is an important part of Sun Salutations, and is often practiced many times during AshtangaVinyasa, and Power Yoga classes. It can be used as

a strength-builder and also as a step toward deeper backbends.

Upward-Facing Dog provides a deep stretch to the entire spine and front torso. Be careful not to force your body into the pose, seeking a deeper backbend. Instead, take it slowly and back off if you feel any pain or pinching sensations. 

There are two main differences to note between Cobra Pose and Upward-Facing Dog:

1. In Cobra, your hands are placed under your shoulders before you press up. In Upward Dog, your hands are placed along the lower ribs.

2. In Cobra, your pubis (the front of your pelvis) and the top of your thighs maintain contact with the floor. In Upward Dog, both the pelvis and thighs are lifted off the floor.

Upward-Facing Dog can benefit the whole body, when done correctly. Keep the following information in mind when practicing this pose:

Actively draw your shoulders away from the ears — do not hunch in the pose or collapse into your shoulders. Instead, glide your shoulder blades down toward your tailbone, drawing your side ribs forward. Broaden across your collarbones, press the tops of your shoulders away from your ears, and then lift through your sternum.

Keep your buttocks firm, but not hard. Instead, actively engage the muscles of your abdomen and back to lengthen and lift through the pose, while also

supporting your low back.

Press firmly down through the tops of your feet, pushing from the backs of your knees all the way through your heels. This will help lighten the pose. As you press through your feet, lift your sternum up and forward.

BENEFITS:

Upward-Facing Dog stretches the chest and spine, while strengthening the wrists, arms, and shoulders. By strengthening and opening the upper body and chest, it improves posture and can be therapeutic for asthma. Upward Dog creates suppleness in the back torso and abdomen, which stimulates the abdominal organs and improves digestion. It also firms the buttocks and thighs, helping to relieve sciatica. The backbend energizes and rejuvenates the body, providing relief from fatigue and mild depression.

TIMETABLE

Monday

9.45pm Pilates Bannatyne`s Luton 11.30am Yin Yoga Archer's Hitchin

12.30pm Tai Chi Archer's Hitchin

6.45pm Pilates Venue360

8pm Yoga Bannatyne`s Luton

Tuesday

11.15am Pilates Venue360 Luton

1pm Pilates Corporate Class

3pm Yoga Harpenden Sports Centre 

7pm Pilates Dunstable Centre 

8.15pm Yoga Dunstable Centre

Wednesday

6.15pm Yoga Bannatyne's Luton

Thursday

10.45pm Mature Moves Bannatyne's Luton

12pm Meditation Bannatyne's Luton

2pm Yoga Venue360 Luton

8.15pm Pilates HRLC

Friday

11am Pilates Venue360 Luton 

12.30pm Yoga Harpenden Sports Centre

3.15pm Yoga Harpenden Sports Centre 

6.30pm Yoga Bannatyne's Luton

Saturday

8.30am Yin Yoga Archer's Hitchin

9.30am Hatha Yoga Archer's Hitchin 

10.30am Tai Chi Archer's Hitchin

2pm Pilates North Herts LC

3pm Yoga North Herts LC

 

Sunday

8.50am Yoga Harpenden Sports Centre

(every other week)

10.15am Pilates Bannatyne´s Luton 

11.15am Yoga Bannatyne´s Luton  

4pm Pilates Houghton Regis Lc

5pm Yoga Houghton Regis Lc

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