1. Start by lying face-down on your mat, with your legs extended behind you and the tops of your feet resting on the mat. Place your hands next to your ribs, close to your body, fingers pointing forward.
2. Press your palms firmly into the mat, engaging your arm muscles. Your elbows should be bent and hugged in close to your torso.
3. Inhale deeply and begin to straighten your arms, lifting your chest and upper body off the mat. Keep your thighs and lower body grounded.
4. Roll your shoulders back and down, away from your ears, and open your chest. Lift your sternum up towards the ceiling, creating a gentle backbend in your spine.
5. Look straight ahead or slightly upward, keeping your neck aligned with the rest of your spine.
6. Keep your legs active by engaging your thigh muscles and pressing the tops of your feet firmly into the mat.
7. Maintain a steady breath as you hold the pose, allowing your body to relax and open.
8. To come out of the pose, exhale and slowly lower your chest and upper body back down to the mat. You can either rest in a prone position or transition into another pose.

• If you feel any discomfort or strain in your lower back, you can modify the pose by keeping your thighs and lower body on the mat while still lifting your chest and upper body. This variation is called Cobra pose.
• It's important to avoid compressing the lower back or sinking into the shoulders. Focus on lengthening your spine and opening your chest.
• Engage your core muscles to support your lower back and protect it from excessive pressure.
• If you have wrist issues, you can practice this pose on your fists or use yoga blocks to elevate your palms.
• As with any yoga pose, listen to your body and only go as far as feels comfortable. Avoid pushing yourself too hard and remember to breathe deeply throughout the practice.

What are the Health Benefits of Urdhva Mukha Svanasana (Upward-Facing Dog pose)

1. Strengthening the spine and back muscles: Upward-Facing Dog pose provides a gentle backbend that helps strengthen the muscles along the spine, including the erector spinae and multifidus muscles. This can improve posture and support a healthy spine.
2. Stretching the chest and shoulders: The pose opens the chest and stretches the muscles of the shoulders, including the pectoralis major and minor. It can counteract the effects of rounded shoulders and hunching, which are common due to prolonged sitting and desk work.
3. Improving core strength: While practicing Upward-Facing Dog, the abdominal muscles, including the rectus abdominis and transverse abdominis, are engaged to support the spine. Regular practice can help develop core strength and stability.
4. Enhancing lung capacity: The pose encourages deep breathing and expansion of the chest, allowing for increased lung capacity. This can improve respiratory function and oxygenation of the body.
5. Stimulating energy and circulation: The backbend in Upward-Facing Dog pose stimulates the nervous system and can help energize the body. It also promotes blood circulation, delivering fresh oxygen and nutrients to the muscles and organs.
6. Relieving mild depression and fatigue: The pose has an uplifting effect on the mind and can help relieve mild depression and fatigue. The combination of backbending and deep breathing can boost mood and increase energy levels.
7. Increasing flexibility: Mukha Svanasana stretches the front of the body, including the hip flexors, quadriceps, and abdominal muscles. Regular practice can improve flexibility in these areas.
8. Calming the mind and reducing stress: As with any yoga practice, Upward-Facing Dog pose involves focused breathing and mindful awareness. This can help calm the mind, reduce stress, and promote a sense of overall well-being.

Precautions while doing Urdhva Mukha Svanasana (Upward-Facing Dog pose)

1. Warm up adequately: Before attempting Upward-Facing Dog pose, it's crucial to warm up your body with some gentle stretches or a short yoga sequence. This helps prepare your muscles, joints, and spine for the backbend and reduces the risk of injury.
2. Modify the pose if needed: If you experience any discomfort or strain in your lower back, it's advisable to modify the pose. Instead of fully straightening your arms and lifting your thighs off the mat, you can keep your legs grounded and lift only your chest and upper body. This modified version is called Cobra pose and still provides many benefits.
3. Protect your wrists: Upward-Facing Dog pose requires weight-bearing on the hands and wrists. If you have wrist issues or discomfort, you can practice the pose on your fists or use yoga blocks to elevate your palms slightly. This can help alleviate stress on the wrists.
4. Engage your core muscles: To support your lower back and maintain stability in the pose, engage your core muscles. This helps protect your spine and prevents excessive pressure on the lower back. Focus on drawing your navel towards your spine throughout the pose.
5. Avoid overexertion: While it's important to challenge yourself, it's equally important to listen to your body and avoid pushing yourself too hard. Avoid excessive strain or forcing yourself into a deep backbend if it feels uncomfortable or painful. Remember that progress in yoga comes with consistent practice over time.
6. Breathe deeply and mindfully: Maintain a steady and controlled breath throughout the pose. Deep breathing not only helps to calm the mind but also supports the expansion of the chest and ribcage, allowing for a more effective and comfortable backbend.
7. Consult a professional: If you have any existing medical conditions, injuries, or concerns, it's advisable to consult with a qualified yoga instructor or healthcare professional before attempting Upward-Facing Dog pose. They can provide personalized guidance and modifications based on your specific needs.

Who Should Avoid doing Urdhva Mukha Svanasana (Upward-Facing Dog pose)

1. Pregnancy: Upward-Facing Dog pose involves lying on the abdomen and putting pressure on the belly, which can be uncomfortable or unsafe during pregnancy. Pregnant individuals should consult with their healthcare provider or a prenatal yoga instructor for suitable modifications or alternative poses.
2. Wrist or shoulder injuries: If you have an acute or chronic injury to the wrists or shoulders, it's advisable to avoid or modify Upward-Facing Dog. The pose puts weight on the hands and requires significant shoulder mobility, which can aggravate existing injuries. Consider practicing a modified version, such as Cobra pose, or consult with a healthcare professional for personalized guidance.
3. Lower back issues: Individuals with lower back pain, herniated discs, or any other conditions affecting the lumbar spine should approach Upward-Facing Dog with caution. The pose involves a backbend that can strain the lower back if not performed with proper alignment and control. It may be more suitable to practice a gentler backbend, such as Sphinx pose or Cobra pose, or to modify the pose by keeping the legs grounded.
4. Recent abdominal surgery: If you have undergone abdominal surgery, such as a C-section or abdominal hernia repair, it's essential to avoid straining the abdominal muscles. Upward-Facing Dog involves engaging the core muscles and can put pressure on the abdominal area. Consult with your healthcare provider for guidance on when it is safe to resume yoga and which poses are suitable.
5. High blood pressure or heart conditions: Upward-Facing Dog is an active pose that can temporarily increase blood pressure and heart rate. Individuals with uncontrolled high blood pressure or certain heart conditions should approach the pose cautiously or avoid it altogether. It's advisable to consult with a healthcare professional for personalized guidance.