Upward Facing Dog

Urdhva Mukha Svanasana, or Upward Facing Dog, is one of the many postures we see in a flow class. While it is a beautiful transition posture between the chaturanga and Downward Facing Dog, the asana on its own has many benefits including:

• Opening the heart

• Strengthening the wrists, arms, and back

• Balancing “tech neck” or “office slump”

To practice Upward Facing Dog:

1. Lay on your belly with your feet hip-width apart and the tops of your feet down.

2. Place your hands at chest level while bending elbows towards the body.

3. Press into your hands and gently lift your gaze in front of you.

4. Inhale and press your hands into the mat to lift your chest while pressing down through the tops of your feet. Your hip bones may start to lift off of the floor. Shoulders are down away from your ears.

5. Hold for 3-5 full breaths.

6. Use your final exhale to lower your chest back down. Relax.

If this expression of Upward Facing Dog does not feel good, you can apply these same movements while standing or sitting to reap the same benefits.

My favorite props to use in this asana are blocks under my hands and a rolled up blanket under my hip bones.

Although yoga is for everyBODY, save this posture for later if you:

• are in your second or third trimester of pregnancy

• recently had abdomen or back surgery

• have a serious back injury or disk problem

Check out Anna’s virtual donation classes and workshops at https://www.yogawithannav.com.

Namaste