Upward Facing Dog – Urdhva Mukha Svanasana

Upward Facing Dog – Urdhva Mukha Svanasana

Urdhva Mukha Svanasana is pronounced: OORD-vah MOO-kah shvon-AHS-anna

 Upward Facing Dog is a position in the traditional Sun Salutation sequence.

*urdhva mukha = face upward *urdhva = upward *mukha = face *svana = dog

 Steps:

1. Lie flat with your stomach facing your mat. Stretch your legs back with the tops of your feet placed on your mat. Bend your elbows and spread your palms on the mat beside your core so that your forearms become perpendicular to the mat.

2. Inhale and press your hands onto the mat. Lift yourself up from the mat while straightening your arms. Keep your thighs firm and lift your torso up and your legs a few inches off the mat.
3. Press your tailbone in and narrow the hip. Firm your lower back and buttocks.
4. Firm the shoulder blades against the back. Look straight ahead.

Enjoy! ~yogamuch