Karuna Yoga Vidya Peetham Bangalore

Urdhva  Mukha Svanasana – Urdhva Mukha Svanasana

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



  • Come to Makrasana (crocodile posture), place palms beside chest at last rib bone, elbows up and close to each other.
  • Keep the feet about one foot apart. The toes should point   backward.
  • Place the palms by the side of the waist,
  • Inhale raise head, neck, chest, pelvic, hip, legs off the floor by keeping elbow straight and locked.
  • Stretch and lengthen the head neck and trunk as far back as possible, without placing the knees on the ground.
  • Keep the legs straight and tightened at the knees, balancing at your palms and your toes.
  • Distribute the pressure evenly at your back. Do not shrug your back open your chest and widen your shoulder.
  • Tighten calf, thigh, butt muscles.
  • Open chest broad by pushing arms down against floor.
  • Stay for 10 to 30 second, with deep inhalation and exhalation.
  • Exhale, come back to Makrasana and relax.



  • The compressing action on the abdomen helps in squeezing out stagnant blood from the abdominal organs and encouraging fresh flow of blood.
  • It is very useful for all stomach ailments, including indigestion and constipation.
  • Arching the back exercises the spine, making the muscles supple and revitalizing the spinal nerves.
  • God for all back related problems.



Leave a Reply

Your email address will not be published. Required fields are marked *