Benefits Of Urdhva Mukha Svanasana: Upward Facing Dog Pose is an integral part of a flow yoga practice. It’s a part of the Sun Salutation Sequence and therefore the Vinyasa Sequence, so it’s commonplace to try to do this pose repeatedly during one yoga session. Perhaps because it’s often done as a part of a flow, it’s also commonplace to maneuver through this pose quickly without much thought and thus a touch sloppily.
Each pose, whether it’s a transition or not (maybe especially when it’s a transition), merits our attention. When it’s a pose that we practice so often, we've to form sure that we’re doing it with good alignment to stop repetitive stress injuries.
The most common point of entry for Up Dog (as it's known to its friends) is from Chaturanga. However, this transition can actually create alignment issues because the shoulders and feet don’t always find yourself within the best places and there isn’t always time to form corrections before the flow moves on.
So we’re getting to talk first about the perfect alignment for the pose then cover the way to confirm your Chaturanga transition sets you upright so you'll practice Upward Facing Dog beneficially, safely, and regularly for years to return.
BENEFITS OF UPWARD FACING DOG
Opens the guts
Stretches the intercostal muscles between the ribs
Stretches and strengthens the muscles around the spine
Strengthens the arms, glutes, and hamstrings
Stretches the shins and ankles
In building the pose from the bottom up, it is sensible to start out from Cobra, so come to lie on your stomach together with your arms bent, palms under the shoulders, and elbows hugging your sides.
On an inhalation, spread your fingers and depress into your palms to lift your chest. Engage your legs and glutes and press into the tops of your feet.
Straighten your arms and roll your shoulders down and back in order that your chest expands through your upper arms and your shoulders move far away from your ears. this is often a Full Cobra Pose.
Transition to Up Dog by increasing the engagement in your legs and pressing into the tops of your feet so strongly that your thighs lift faraway from the ground.
Press down through your palms and therefore the tops of your feet, which are your only contact points with the ground, to stay your hips from sagging and your shoulders from lifting. If you can’t keep that integrity, lower your knees to the mat.
Soften your elbows slightly so you’re not locking the joint and you'll still move your shoulders back and your chest forward.
Maintain your neck because of the natural extension of your spine. Your gaze may lift slightly but avoid throwing your head back.TRANSITION FROM CHATURANGA
When coming into Up Dog from Chaturanga, it's especially important to stay your elbows soft during the transition in order that you've got many room to open your chest forward.
Rolling over the toes from Chaturanga may look cool but there’s a really good chance that it'll put you during a position where your shoulders are ahead of your wrists. you would like the shoulders to be directly over the wrists, so it’s a way better idea to flip your feet one at a time. this enables you to stay your feet in about an equivalent place on the mat instead of moving them forward, which has the consequence of moving your shoulders forward.
If your transition puts you in a clumsy position, adjust your transition. you'll not spend an extended time in Up Dog as you flow but you’ll be coming through it over and over so it’s important to nail the alignment whenever.