URDHVA MUKHA SHVANASANA

Description

URDHVA MUKHA SHVANASANA Asana group: backbends Translation of the name from Sanskrit: • urdhva — upward; • mukha — face, muzzle; • shvana — dog. 1. Setup Starting position: Chaturanga Dandasana. With an inhale push the legs to move the pelvis forward, roll over the toes, stretch the feet back, the heels look upward (do not spread them apart). Raise the body upward. Pull the stomach in, open the chest, the shoulders away from the ears, the shoulder blades along the back. The arms are straight, the gaze is forward or upward. Keep the thighs off the mat. Breathe evenly. Hold, then push the hips back and lower into Adho Mukha Shvanasana. 2. Simplified and advanced variations Simplified variations: • perform with the knees on the mat; • reduce the lift, staying lower. Advanced variations: • deepen the deflection, the feet on the insteps; • from the pose step the feet forward. 3. Injury prevention Do not let the shoulders creep to the ears; the neck is long. The hands press the mat with the entire palm. Do not zip the lower back — engage the stomach and the glutes, elongate the tailbone.