Pose of the Week: Upward Facing Dog

Photo Credit: Lily Russo

Upward Facing Dog

URDVHA MUKHA SVANASANA

Benefits of the pose:

  • Strengthens arms, shoulders & wrists
  • Stretches spine, lungs & shoulders
  • Tones stomach muscles
  • Helps relieve mild depression and fatigue
  • Opens chest

Asana Breakdown:

To get into this pose, begin in low cobra. Firmly press your hands into the ground as your arms lengthen. Draw shoulder blades onto the back as the collar bones begin to lift and spread. Feet are together, big toes touching, tops of the feet touching the ground. Hips, thighs and shins are off the mat. Chin can gently tilt towards the ceiling.

Sources:

“Upward-Facing Dog.” Yoga Journal. Cruz Bay Publishing, n.d. Web. 5 Nov. 2015.

Pose of the Week: Extended Puppy Pose

puppy pose

Extended Puppy Pose

UTTANA SHISHOSANA

The body is my temple, asanas are my prayers.”

~ BKS Iyengar

Benefits of the Pose:

  • Relief spinal & neck tension
  • Relieves chronic stress, tension, and insomnia 1
  • Strengthens arms, hips, and upper back 1
  • Opens shoulders
  • Opens heart

Asana Breakdown:

This is a great gentle stretch and restorative pose. It’s very simple and easy to get into. In a Yin practice this pose is referred to as anahatasana, which means heart-melting pose 2. To get into it, begin in Downward Facing Dog (Adho Muhka Svanasana) and drop down onto all fours, checking your alignment of shoulders, wrists, knees, and hips: Shoulders should be stacked above wrists, hips above knees. Extend your arms out in front of you. Keep your arms active, being sure that they don’t touch the ground. Curl your toes underneath you. Allow the head to relax, coming to the floor, a blanket, or a block. Allow the collar bones to spread away from one another.

As the chest opens up, allow your heart to melt towards the floor. Notice, the tendency here is to compromise the lower back by dropping the ribcage too low. Take a moment here to wrap the ribs in closer like they were going to fold onto the sternum. Tailbone should descend here, activating Mula Bandha and Uddiyana Bandha. To activate these locks within the body, feel as if you tightening a belt a notch or two tighter than usual, causing the belly to move upward and in.

Bandha-Basics

Image from: http://bluezeliayoga.com/tag/uddyana-bandha/

Ultimately, this is a yummy pose and should feel really safe and comfortable to the body, take a moment to get settled into the pose, making micro adjustments to find your sweet spot. Find your breath here and breathe deep. ❤

Sources:

  1. “The Health Benefits of Uttana Shishosana (Extended Puppy Pose) | CNY Healing Arts Wellness Center & Spa.” CNY Healing Arts Wellness Center Spa The Health Benefits of Uttana Shishosana Extended Puppy Pose Comments. CNYHA, 25 Feb. 2011. Web. 06 Oct. 2015.
  2. “Extended Puppy Dog Pose – Uttana Shishosana | GaiamTV.” Gaiam TV. Gaiam TV, n.d. Web. 06 Oct. 2015.