Also known as Upward-Facing Dog Pose. Urdhva Mukha means having the mouth upwards. Svana means a dog. The pose is same as dog stretching itself with the head up in the air, hence the name. Urdhva Mukha Svanasana 1 details provided to you by YogaIQ.
1. Remain on the floor on the stomach, face directed downside.
2. Keep the feet about one foot apart. The toes should point straight back. Place the palms on the floor by the side of the waist, the fingers pointing to the head.
3. Breath in, raise the head and trunk, stretch the arms completely and push the head and trunk as far back as possible, without resting the knees on the floor.
4. Keep the legs straight and tightened at the knees, but do not rest the knees on the floor. The weight of the body rests on the palms and toes only. (Step 1)
5. The spine, thighs and calves should be fully extended, and the buttocks contracted tight. Push the chest ahead, extend the neck fully and throw the head as far back as possible. Extend also the back portions of the arms.
6. Hold the posture from half a minute to a minute with deep breathing.
7. Curve the elbows, release the extend and loosen up on the floor.
The pose revitalize the spine and is specially recommended for people suffering from a stiff back. This practice is good for persons with lumbago, sciatica and those suffering from slipped or prolapsed discs of the spine. Urdhva Mukha Svanasana posture strengthens the spine and helps cure backaches. And In Urdhva Mukha Svanasana due to chest expansion, the lungs gain elasticity. The blood circulates properly in the pelvic region and keeps it healthy.