SHINE OUR CHEST FORWARD
As part of the Sun Salutations, Urdhva Mukha Svanasana/Upward Facing Dog is one of the best known of the backbends. It is the perfect pose to counteract long periods of sitting at a computer, driving or texting on your phone. As long as you are not working with lower back pain it is quite an accessible backbend for all. There are however a few alignment cues that are good to point out if you plan to incorporate it into a Vinyasa flow to ensure you are not sustaining any repetitive injuries. Extension in the wrists beyond 90 degrees can cause irritation to the wrists. Keeping the shoulders stacked over the wrists will help prevent this from happening. With the position of the feet and hands gravity will naturally try to bring the bulk of the bend into the lower lumbar spine. A certain amount of core engagement, particularly the transverse abdominis, is needed to protect the lower spine and ensure the backbend is distributed equally through the whole spine. Similarly if you are not pressing into your hands the shoulders will bunch up around your ears. Drawing your shoulder blades down from your ears and towards each other will gently help press the front ribs forward to expand the chest.
THE BENEFITS OF URDHVA MUKHA SVANASANA/UPWARD FACING DOG
Urdhva Mukha Svanasana/Upward Facing Dog is a strong chest opening backbend that works against gravity which makes it very strengthening for the spine. It strengthens the spine, arms, glutes, quads and hamstrings; and stretches the core, hip flexors and chest. As a backbend it improves posture, boosts digestion, the immune system, circulation; eases fatigue, stress, tension, anxiety; and strengthens and maggages the respiratory system.
EXPLORING URDHVA MUKHA SVANASANA/UPWARD FACING DOG IN YOUR PRACTICE
This sequence starts with Cat/Cow on blocks to help you expand your chest and start to warm up all the shoulder, spine and intercostal rib muscles. You then come to tabletop position to warm up the scapula. Press into your hands to draw the shoulder blades apart on your exhale and then squeeze the space between your shoulder blades, like you are trying to hold a pencil, on your inhale. Take 3-4 rounds of this scapula press. The Vinyasa on the first row is repeated at the end of each of the two standing flows replacing Bhujangasana/Cobra with Urdhva Mukha Svanasana/Upward Facing Dog.When you finally come to your peak pose pause here for 2-3 full breaths and feel the lung expand in this lovely chest opening position. In the final row you will take Purvottanasana/Upward Plank to continue to extend the arms back and reverse gravity to the front of the body.
ALIGNMENT CUES
Before you start, take a few circles of the hands to ensure your wrists are well warmed up and ready to explore this flow. If the wrists fatigue, sit back on your heels and take a few more circles of the wrists. They fatigue quickly but come back to life fast.
Have a read of the tips below and either print out the sequence or save it onto your device:
From lying prone, place your hands either side of your lower ribs.
Press into your hands and feet, lift your torso and legs up. Broaden through the collarbones, firm your shoulder blades onto your back.
Reach your toes back, firm your legs, hug your outer hip to the midline.
Pull your hands back, draw your sternum forward and up, draw your navel towards your spine. Gaze forward or arch your head back and gaze up.
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Ruth Delahunty Yogaru