How you can Do Upward Facing Dog (Urdhva Mukha Svanasana) in Yoga

Learn Urdhva Mukha Svanasana popularly known as Upward Facing Dog Pose in less than 2 minutes only on Mind Body Soul..
With AJ learn how to do Upward-Facing Dog Pose which will help you improve your posture, strengthen the spine, arms, wrists and help you with the stretches of chest, lungs, shoulders, and abdomen. So watch and learn how to do this popular pose only on Mind Body Soul..
For more detailed video click here https://www.youtube.com/watch?v=yAFyWaog-KM&index=6.
Yoga Instructor: Aparajita Jamwal AJ.
Director: Suchandra Basu.
Camera: Kavaldeep Singh Jangwal, Manjeet Katariya, Akshay Durgule.
Editing: Kishor Rai.
Producer: Rajjat A. Barjatya.
Copyrights: Rajshri Entertainment Private Limited.
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For Urdhva Mukha Svanasana (Upward Facing Dog Pose), lie flat on your belly with arms stretched near your body. Bend your elbows and keep your palms beside the lowest rib. Press your palms firmly on the mat and slowly lift your torso, hips, and knees. The entire weight of the body is now resting on the palms and on the toes. You can look ahead or you can bend your head slightly backwards. Ensure your wrists are in line with your shoulders and the neck is not strained. Stay in this posture for a few breaths. Then, as you exhale, slowly lower your knees, hips, and torso on the mat. Relax..
Benefits of Urdhva Mukha Svanasana are that it stretches and strengthens the back, thus relieving the body of lower backache. Most of the body weight is borne by the arms and wrists, thus strengthening them. This yoga pose helps improve the body posture and also stimulates the abdominal organs..
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Learn how to do Upward Facing Dog Pose (Urdhva Mukha Svanasana). This free beginner video tutorial will teach you the proper alignment and technique to help you safely move into Upward Dog. Continue practicing with this pose breakdown: https://alomov.es/movement_breakdown_II.
Upward Facing Dog Pose is one of the key elements of the sun salutation sequence. It’s an amazing strength-builder and stretch for your body, but it’s often rushed through in the vinyasa practice. Learn how to properly do Upward Facing Dog to protect yourself from injury and get the full benefits of the pose..
Here are some health benefits of Upward Facing Dog Pose:
Improves your posture.
Strengthens your spine, wrists, and arms.
Stretches your chest, shoulders, and core.
Energizes your body.
Helps relieve sciatica.
How to do Upward Facing Dog Pose:
1. Start on your belly in a prone position..
2. Bring your hands underneath your elbows, squeeze your elbows together, and draw your shoulders back..
3. Press down into the tops of your feet and curl your chest up..
4. Straighten your arms and lift your thighs up off the ground..
5. Activate your legs, engage your glutes, and squeeze your inner thighs together..
6. Draw your shoulders back and pull your shoulder blades together..
7. Elevate up through the crown of your head to lengthen your neck, and bring your gaze forward..
Liked this Upward Facing Dog Pose tutorial? Kickstart your home yoga practice with a free two-week trial to AloMoves.com. We recommend these full-length yoga classes to continue your practice:
Dylan Werner’s Movement Breakdown II: https://alomov.es/movement_breakdown_II.
Briohny Smyth’s Power Vinyasa Level 1: https://alomov.es/power_vinyasa_level1.
Subscribe to the Alo Moves Youtube channel for more yoga pose breakdowns, tutorials, and inspiration!

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Watch more How to Do Yoga videos: http://www.howcast.com/videos/501347-How-to-Do-an-Upward-Facing-Dog-Yoga.
Urdhva mukha svanasana, upward facing dog..
I’ll start in a downward facing dog, take you through plank, lower down chaturanga dandasana, and then come into upward facing dog and I’ll hit all the little places in between. Okay?
So, adho mukha, downward facing dog begins to come here. And then you’re going to peel forward into your high plank pose. Exhale to lower you down chaturanga and then lean into one foot. Set a foot onto the floor. Point for the ankle, but spread the toes so you use the thigh bones. And the thigh bones will lift away from the floor..
Next, I’m going to take my heart forward. Wrap the shoulder blades back. And arms can be itty bitty bend. A little bend in the elbows so you can transfer softness into the heart to come out one toe or both toes. It doesn’t matter. One’s not cheating. It’s just your preference. And then back through downward facing dog. So that’s the overall movement. Now let’s talk about some specifics..
Okay? So, as you come to high plank pose, I want you to think about melting between your shoulder blades. So you can see right now that my shoulder blades are on my sides. What I want to be able to find is that my shoulder blades come closer together, but my belly has to suck in like crazy in order to keep it from not doing that. Right? So I’m going to melt the shoulder blades separate from my belly. So my belly is going to reach in. As I lower down, I’m just continuing to melt those shoulder blades closer and closer together. And then as I come forward for upward facing dog, my shoulders blades just stay where they are. And I roll back to downward facing dog..
So I literally think about my shoulder blades being those two little hands assisting down and then helping lift up here. And then taking back in a downward facing dog. So it might be a little helpful tip for you for urdhva mukha svanasana, upward facing dog.

Yoga Asana Instruction: The difference between Cobra Pose (Bhujangasana) and Upward Facing Dog (Urdhva Mukha Svanasana).
Level: All Levels.
One of the most troublesome poses for new yoga students is Upward Facing Dog. In an all-levels class, many teachers start off with Cobra Pose, a gentle alternative to Upward Facing Dog. As the class progresses and spines are warmed up, the option to move into the more intense Upward Facing Dog is offered. At first glance, this pose looks very similar to Cobra, which has many people wondering, “What’s the big difference, anyway?”.
Keep things lifted: The most crucial differences between Cobra Pose and Upward Facing Dog is that your legs and pelvis are well off the floor in Upward Facing Dog. In Cobra Pose, your legs, pelvis, and even your lower ribs stay on the floor with your elbows bent to help lengthen your spine. If you’re going to move into the full expression of Upward Facing Dog with your arms straight, then your legs and pelvis need to be off the floor; otherwise you could do major damage to your lower back..
Backbend beginnings: Although you might not recognize it, Upward Facing Dog actually acts as a backbend. The idea behind Cobra and Up Dog is to maintain stability in your lower abdomen and lengthen your lower back. When you draw attention to your belly and back, you’ll find that bringing the backbend to your upper back comes much more naturally. Once you make this shift in your practice, you’ll find more flexibility (and less tension) between your shoulder blades and in your chest, two troublesome spots for people who sit at a 9-to-5 job all day..
Pull your chest forward and through: People tend to hang out in Upward Facing Dog and focus on pushing up through their arms. Underutilizing your legs, chest, and shoulder muscles in Upward Dog is a big mistake, since those are what should be working in the pose. Always feel like you’re pulling your chest forward and through, not pushing it up away from the floor. Once you take this tip to your Upward Facing Dog and even Cobra Pose, you will feel a difference in the comfort and intensity of your backbend..
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Upward-Facing Dog Pose is a back-bending yoga posture that lengthens and strengthens the spine, torso, and arms..
With AJ learn how to do Upward-Facing Dog Pose which will help you improve your posture, strengthen the spine, arms, wrists and help you with the stretches of chest, lungs,shoulders, and abdomen. So watch and learn how to do the poses step by step only on Mind Body Soul..
Credits.
Yoga Instructor: Aparajita Jamwal AJ.
Director: Suchandra Basu.
Camera: Kavaldeep Singh Jangwal, Manjeet Katariya, Akshay Durgule.
Editing: Kishor Rai.
Creative Head: Kavya Krishnaswamy.
Producer: Rajjat A. Barjatya.
Copyrights: Rajshri Entertainment Private Limited.
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Upward-Facing Dog (Urdhva Mukha Svanasana) is a powerful pose that awakens upper-body strength and offers a wonderful stretch for the chest and abdomen. 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..
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