Urdhva Mukha Svanasana
Upward-Facing Dog

In Sanskrit urdhva means upward, mukha means face and svana means dog. Urdhva Mukha Svanasana is one of the positions in the traditional Sun Salutation sequence. You can also practice this pose individually

Position of readiness

Lie face down on the floor on your stomach, hands stretched backwards close to the thighs and the legs straight. Breathe normally.

Steps

Stretch your legs back, with the tops of your feet on the floor. Bend your elbows and spread your palms on the floor beside your waist so that your forearms are relatively perpendicular to the floor.

Inhale and press your inner hands firmly into the floor and slightly back, as if you were trying to push yourself forward along the floor. Press the balls of your feet downward as you press the palms of your hands away from your shoulders and allow the pressing to lift your torso off the ground.

Look straight ahead or Press the crown of your head away from your shoulders and feel the elongation of your spine, but take care not to compress the back of the neck and harden the throat.

Press your heels away from your hips and allow the pressing to elongate the backs of your legs. Expand your chest by pressing out through your chest points.

Stay in that position for 15 to 30 seconds, breathing easily. Release the pressure on your palms and gradually release the squeeze as your body returns to the starting position.