Urdhva = Rising, upward; Mukha = Face; Svana = Dog.
This Asana (= pose) is part of the traditional Sun Saluations.
- Strenghtens the spine
- Allows to stretch the chest, abdominals and shoulders
- Stimulates the abdominals organs
- Improves posture
- Soothes sciatica if properly performed
- Lie down on your belly;
- Have your feet hips distance apart, slightly rotate your feet inward;
- Top of the feet pressing down onto the floor;
- Tailbone in, thighs active;
- Hands flat on either side of your chest;
- Inhale, press against the floor with your hands and top of your feet to lift your hips and chest up;
- Keep your thighs active, lifting your knees off the floor;
- Arms straight, wrists directly below your armpits (to avoid too much pressure on your lower back).