Upward Facing Dog

INTRODUCTION

Upward facing dog, also known as urdhva mukha svanasana, is a popular yoga pose that is often practiced as part of the sun salutation sequence. It is an energizing backbend that strengthens the arms, wrists, and spine while also stretching the chest and abdomen. This pose is named after the Sanskrit words “urdhva,” which means upward, “mukha,” which means face, and “svana,” which means dog. In this essay, we will explore the history and benefits of upward facing dog, as well as its contraindications, preparatory poses, and important notes during execution to avoid injury.

SANSKRIT

The name of this pose, urdhva mukha svanasana, comes from three Sanskrit words. “Urdhva” means upward or raised, “mukha” means face, and “svana” means dog. When all three words are put together, the name of the pose translates to “upward facing dog.”

HISTORY

Upward facing dog is a relatively modern yoga pose that was not mentioned in traditional yoga texts such as the Hatha Yoga Pradipika or the Yoga Sutras of Patanjali. It was introduced in the early 20th century by T. Krishnamacharya, who is often referred to as the father of modern yoga. Krishnamacharya taught yoga to several notable students, including B.K.S. Iyengar and Pattabhi Jois, who went on to become influential yoga teachers in their own right.

BENEFITS

Upward facing dog has several physical and mental benefits, including:

Strengthens the arms, wrists, and spine: In upward facing dog, the weight of the body is supported by the arms and wrists, which helps to build strength in these areas. The pose also strengthens the muscles of the spine, which can help to improve posture.

Stretches the chest and abdomen: The backbend of upward facing dog stretches the chest and abdomen, which can help to improve respiratory function and digestion.

Improves posture: Upward facing dog can help to improve posture by strengthening the muscles of the spine and shoulders.

Energizes the body: The backbend of upward facing dog can help to invigorate the body and mind, making it a great pose to practice in the morning or midday.

Relieves stress and anxiety: The deep breathing and stretching in upward facing dog can help to calm the mind and relieve stress and anxiety.

CONTRAINDICATIONS

Upward facing dog should be avoided or modified if you have any of the following conditions:

Wrist or shoulder injury: If you have a wrist or shoulder injury, you may need to modify upward facing dog by placing less weight on your arms or skipping the pose altogether.

Spinal injury: If you have a spinal injury, you should avoid upward facing dog or only practice the pose under the guidance of a qualified yoga teacher.

Pregnancy: If you are pregnant, you may need to modify upward facing dog by placing a blanket or bolster under your hips for support.

PREPARATORY POSES

Before practicing upward facing dog, it is a good idea to warm up with the following poses:

Cat-Cow: 

Cat-cow is a gentle spinal movement that can help to warm up the muscles of the back and prepare the body for deeper backbends.

Cobra Pose: 

Cobra pose is a less intense backbend than upward facing dog that can help to build strength in the muscles of the spine and back.

Downward Facing Dog: 

Downward facing dog can help to stretch the muscles of the shoulders, back, and hamstrings, which can help to prepare the body for the backbend of upward facing dog.

IMPORTANT NOTES DURING EXECUTION TO AVOID INJURY

To avoid injury during upward facing dog, it is important to pay attention to the following:

• Alignment: In upward facing dog, the shoulders should be stacked over the wrists, and the hips should be lifted away from the floor. Keep the gaze forward and the neck relaxed.

• Engagement: Engage the muscles of the arms, shoulders, and core to lift the body off the floor. Keep the elbows hugged in towards the body to protect the shoulders.

• Breathing: Take deep, full breaths in and out through the nose to help calm the mind and support the movement of the body.

• Modification: If upward facing dog feels uncomfortable or painful, modify the pose by placing less weight on the arms or skipping the pose altogether.

AVOIDING INJURY

To avoid injury during upward facing dog, it is important to practice the pose mindfully and with proper alignment. Listen to your body and modify or skip the pose if you feel any discomfort or pain. It is also important to warm up with preparatory poses before attempting upward facing dog.

Please follow the instructions in the video of yoga with vikudo below this article for a visual demonstration of how to do Upward Facing Dog correctly.

CONCLUSION

Upward facing dog is a popular yoga pose that offers several physical and mental benefits, including strengthening the arms, wrists, and spine, stretching the chest and abdomen, improving posture, energizing the body, and relieving stress and anxiety. It is important to practice this pose with proper alignment, engagement, and breathing, and to modify or skip the pose if you have any injuries or discomfort. Warm up with preparatory poses before attempting upward facing dog and enjoy the energizing and strengthening benefits of this pose.