URDHVA MUKHA SVANASANA (UPDOG)
Urdhva mukha = Face upward; Asana = Posture
Abdomen rests on the floor, legs are stretched back with the tops of the feet on the floor. Elbows are bent and palms are spread on the floor beside the waist such that the forearms are relatively perpendicular to the floor. On an inhale, the inner hands press firmly into the floor and slightly back. Arms then straighten and the torso lifts. Legs simultaneously lift a few inches off the floor. Buttocks are firm. Shoulder blades are drawn down and back. Side ribs are puffed forward. The top of the sternum is Gaze is straight ahead or tipped back slightly, care is taken to not compress the back of the neck.
Benefits of the posture:
- opens the throat and thyroid
- opens the muscles of respiration for fuller breathing
- activates the immune system, especially the thymus gland