Upward-facing Dog Pose

How to practise

•      Lie down with stomach facing down on mat, stretch legs behind with feet few inches apart
•      Soles of feet facing sky, press top of toes firmly into the ground
•      Place your palms on floor alongside lower ribs, keep elbows close to your ribcage
•     Tighten leg and stomach muscles while drawing the tailbone in
•      With inhalation, lift your body off the mat, as you press your palms firmly on floor
•     Straighten your arms, lifting torso and legs off the floor
•      Wrists being directly below the shoulder making right angle with arms
•      Keep your leg muscles engaged so that your thighs remain up
•      Ensure that your shoulders are not locked and are away from your ears
•      Open chest towards the sky and tilt head to focus your gaze in the middle of the eye brows
•      Hold the pose for 30 seconds
•      Exhale and release the pose, lowering your torso, forehead and thighs on the mat
•      Turn your head to one side and consciously relax your shoulders and arms
•      Repeat the pose 3-4 times

Benefits

•      Opens and stretches shoulders, spine and chest
•      Strengthens wrists, arms, shoulders, stomach and leg muscles
•      Helps energize mind and body relieving stress and depression
•      Therapeutic  for sciatica and asthma
•      Stimulates abdominal organs
•      Improves posture
•      Increases lung capacity
•      Improves flexibility of spine

Caution

Do not perform this asana if you suffer from any shoulder, wrist or back injury. Pregnant women should not do this asana.

— Grand Master Akshar

Akshar Power Yoga Academy,

#4004, 100 Feet Road, Indiranagar

akshar@aksharyoga.com