Urdhva Mukha Svanasana - The Upward Facing Dog Pose

"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.

Sequence:

1. Lie down on your abdomen with your chin touching the floor.
2. Keep your hands on both sides with palms on the floor.
3. Both the legs should be together.
4. Inhale slowly and taking support of your palms and toes, raise the whole body off the ground.
5. Chest, abdomen, thighs and knees should all be raised.
6. Your body should be balanced on your palms and toes.
7. Straighten both your arms.
8. Lower your pelvis to arch the lower back.
9. Bend your neck and head backwards to increase the arch.
10. Continue to breathe normally and maintain this posture as long as you are comfortable.
11. Exhale and return to the starting posture.
12. Relax.

Caution:

• People with weak wrists should not practice this yoga pose.
• If you suffer from lower back pain, avoid this pose.

Benefits:

• 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.