Urdhva Mukha Svanasana : Upward facing dog

The dog has inspired many postures in yoga such as upward facing dog. Practicing these postures allows us to get closer to the qualities of this animal.

We find these qualities in particular in Hindu mythology. Yudhishthira is one of the five Pandava brothers in the Mahabharata (epic of Hindu mythology). The texts tell us this passage where he heads towards the gates of paradise with his dog. Indra, the king of the gods, refuses his dog access to paradise. Yudhishthira explains how much his dog was faithful to him and showed him devotion. He explains that he must return his loyalty and refuses to abandon the dog. That is when the dog transforms into a god, the god Dharma and blesses Yudhishthira. The dog and his master are then welcomed into paradise.

This story shows the importance of the dog's qualities : loyalty, love and devotion. Upward Facing Dog pose (Urdhva Mukha Svanasana) reminds us of the loyalty and dedication we must have to our yoga practice. Because in the end, dedication is always rewarded.

Identity card of Urdhva Mukha Svanasana

Urdhva means upward, raised. Mukha means face. Svana, means dog and Asana posture. This posture resembles a dog stretching with its head in the air, raised toward the sky.

This posture is practiced lying on the stomach. It is part of the back bends.

We use the upward facing dog posture in the sun salutation. It is used as a transitional posture and is often presented as an alternative to the cobra pose.

From an Ayurvedic point of view, this posture can increase or decrease doshas.

The Vata dosha will be slightly increased in this posture, so it is advisable not to hold the posture for too long in case of Vata constitution or worsening of the Vata dosha.

The Pitta dosha will be slightly increased if the posture is held for a long time or slightly decreased if the posture is held briefly.

The Kapha dosha will be reduced if the posture is held for a long time and repetitions are performed.

Benefits of posture

At the physical level

Backbends are beneficial for the back. This posture helps stretch the back and is recommended for people with stiff backs. It is useful for certain back pains such as lumbago, sciatica or slipped discs.

Arms and wrists are reinforced. Upward facing dog is a very good posture for opening the heart. The chest is stretched, the lungs gain elasticity. The abdominal muscles, legs and glutes are stimulated.

At the mental level

The upward-facing dog helps fight fatigue. By opening the heart, it helps us move forward and open up to the outside world. It can therefore be beneficial for introverted people.

Perform the posture step by step

Preparing for posture

Lying on your stomach, your forehead is resting on the ground. Feet are slightly apart. The arms are bent alongside the body. The palms of the hands are on either side of the waist, with the fingers pointing toward the head and apart from each other.

Posture

On the inhale, raise your head and chest. Arms out, lift the legs. The wrists should be well under the shoulders. The shoulders are far from the ears. The gaze is forward and upward only if it is comfortable for the neck.

Exiting the posture

As you exhale, bend your arms, the legs regain contact with the ground, the chest and head come to rest on the mat.

Alternatives for arriving in the posture

This posture should not create pain or compression in your lower back. In case of discomfort, you can lift only the chest and let the legs rest on the ground. You can also do the cobra pose. These alternatives prepare your back for a deeper opening of the heart that you can do when it is ready.

Vigilant point

It is not recommended to practice upward facing dog in case of injuries (neck, wrists, shoulders, lower back), recent operations (back, stomach), hypertension or cervical osteoarthritis. In case of pregnancy, this posture is also not recommended. Always consult and ask the advice of your doctor in the event of a health problem.

In all cases, it is strongly recommended that you be accompanied by a person qualified in yoga in order to adapt the postures to your situation.

So practice your upward facing dog with loyalty, your dedication will be rewarded!