Upward-Facing Dog Pose
(Urdhva Mukha Svanasana)
Urdhva =upword
mukha =face
svana =dog
This asana is performed in the following way:
Lie on your mat (floor, grass, sand) anyway.
Raise your legs to one another, do not bend your feet, but pull them out like a ballerina. You will see in the photo exactly how it looks.
Put the palms firmly in the mat, so when you lift the upper part of the body, your arms are vertical against the mat.
Spread your fingers on your hands.
Slowly unhook the hull from the mat, opening the chest and heart up.
You can hold the head in the upright position. When you come to the position of this asan you can also awake the breath as i written in the previous post of asanas. Inhale and breathe out true your nose.
If you have been reading my past post on my instructions, you have already realized that there is a very important focus on the breath in performing each asanas.
With this asan you can gently move your head backwards, taking care to do it gently and slowly as you do, and not pressing too much neck and your spin.
By repeating this asan, over time you will be able to do it better.
It is a very important component in practicing vinjas (as well as previous asanas).
As I have already mentioned, you can also use it as a separate exercise.
In order to achieve a balancing effect on your spine, following what I will describe will be opposit asanas named Downward-Facing dog what is our next post and exercises and they are performed in principle in combination.
It is very important in the yoga when you are doing a pose where we go to a certain muscle group to make and counter the post so that the muscles will return to their place.
About this in next post and in more detail.
Just like every time a photo of this asan follows.
As I always put bonus pictures and greetings from Croatia
Your Sanny
Namaste