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urdhva mukha svanasana

Urdhva mukha svanasana aka upward facing dog pose or up-dog. This pose helps to open the chest; improve posture; strengthen the arms and wrists; tone the glutes; and stimulate abdominal organs

[OORD-vah MOO-kah shvah-NAHS-anna] upward facing dog pose, up-dog

chest-opener * improves posture * strengthens arms and wrists * stretches chest and abdomen * firms the buttocks * stimulates abdominal organs 

MUSCLES: hamstrings * vastus lateralis * adductor magnus * gluteus maximus * psoas major * illiacus * diaphragm * spinal extensors * infraspinatus * deltoid * triceps brachii

PREP POSES: adho mukha svanasana * anjaneyasana * ardha uttanasana * ashta chandrasana * bhujangasana * bidalasana * chaturanga dandasana * salabhasana

COUNTER POSES: adho mukha svanasana * ardha matsyendrasana * apanasana * balasana

VARIATIONS: salabhasana (locust pose) * bhujangasana (cobra pose)

PROCEED WITH CAUTION:  Areas to watch: wrists and lower back

Be mindful of body alignment.

  • Press the top of feet into the mat to activate the legs. Put slightly greater pressure towards the pinky toe side to help internally rotate the inner thighs.
  • Pull your hips forward while lengthening your tail bone toward your heels
  • Root your hands firmly to lift your chest and keep shoulders away from ears
  • Pressure spine toward your heart while pulling your shoulders back and spreading your collarbones
  • Align your shoulders directly over your wrists

PRACTICE CHILLASANA VIDEO LINK: Stay tuned..coming soon to YouTube. Subscribe to our newsletter to get updates.

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Ashtanga Yoga: The Practice Manual ~David Swenson
Yoga Anatomy ~Leslie Kaminoff & Amy Matthews
Yoga Sequencing ~Mark Stephens

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