Urdhva Mukha Svanasana – Urdhva Mukha Svanasana
(urdhva – upward, mukha – face, svana – dog)
Practice:
- 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.
Benefits:
- 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.