Karuna Yoga Vidya Peetham Bangalore

Urdhva  Mukha Svanasana – Upward-Facing Dog

(urdhva – upward,  mukha –  face,  svana – dog)


  • Lie down on stomach in Makrasana (crocodile) relaxation posture by placing back of palm over palm, throat resting over it, both feet one foot apart, heels facing each other.
  • From Makrasana, bring your legs together palms beside chest at your last rib cage, fingers spread out little pointing forward, elbows upward and closer to each other.
  • Inhale and gradually raise the chin, chest, abdomen, till your pelvic region.
  • Keep the arms, legs straight and tightened at the knees, balancing at your palms and legs.
  • Distribute the pressure evenly at your back. Do not shrug your back open your chest and widen your shoulder.
  • Stay in this posture for around 10 to 30 seconds, by deep long breathing at your abdomen and chest region.
  • Return back to Makrasana again and relax completely.



  • Strengthen respiratory system.
  • Tones lower back and reduce lower back pain gradually.
  • Activates thyroid gland and optimizes it is function.
  • Deep relaxation to abdominal and pelvic region leads to increase auto – immunity.
  • Strengthen entire spine and its muscles.





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