Urdhva Mukha Svanasana

Transcription

1 Urdhva Mukha Svanasana Upward Facing Dog Urdhva - Upward Mukha - Facing Svana - Dog Asana Seat (or in this case Posture) A strong back bending pose, extending the spine up and away from the floor via the hands. Performed in the Ashtanga Vinyasa Flow Series. Surya Namaskara Variations. Variation is used frequently with Adho Mukha Svanasana (Downward Facing Dog) to create a backward/forward bend flow. Description of Posture From a prone position, the hands are placed underneath the shoulders. The spine is extended by using the hands and arms to hold and move into the final position. Preparations Spinal warm up, Abdominal lengthening, Arm/wrist weight bearing movements, Upper back/shoulder stretches, Hip flexors/psoas stretches, Quadriceps/Hamstring stretches. Method From a prone position, torso in alignment, hip distance legs/feet apart, hands placed under shoulders, elbows off floor and tucked in toward ribcage, forehead facing mat. Engage spinal muscles and begin to lift head/shoulders/chest/tummy from the floor. Let arms/hands begin to take over, gently, as spinal muscles reach capacity. Draw shoulders back and down, as chest lifts and ribs move slowly up and forward. Straighten the arms, but without locking out the elbows. Thighs/lower legs/tops of feet remain active against the support of the floor, but without lifting. Head and neck remain passive and in alignment with rest of spine. Stay relaxed but active in posture for as long as you feel comfortable. Start in a relaxed prone position

2 Engage spinal muscles and begin to lift head/shoulders/chest/tummy from the floor. Let arms/hands begin to take over, gently, as spinal muscles reach capacity. Provide a wide base for wrists by extending fingers/thumbs. Shoulders level and relaxed. Relaxed head and neck Draw shoulders back and down, as chest lifts and ribs move slowly up and forward. Straighten the arms,but without locking out the elbows Thighs/lower legs/tops of feet remain active against the support of the floor, but without lifting. Head and neck remain passive and in alignment with rest of spine. Anything to watch out for Shoulders creeping up towards ears. Locked out arms/elbows

3 Once there Keep the sternum and the ribs rising Develop a sense of the shoulders releasing down the spine Allow the muscles of the arms to take the weight of the body, but avoid locking out at the elbows Let the abdomen lengthen forward Let the front of the hips relax forward Maintain active tops of feet, legs and lower pelvis to ground and stablise, but at the same time lengthen and lift upwards away from the lumbar spine Comfortable alignment in head and neck Coming Out Release arms, lower and lengthen front of torso towards the floor. Too challenging at the moment? Use a support underneath hips to reduce back extension/hip stretch Try blocks under hands/wrists (also useful for short arms/long back combination) Use both supports for ease Hip Support Wrist Support Variation Tuck toes under to raise thighs/hips off floor Keep legs active by stretching through Heels

4 Work from Adho Mukha Svanasana into Urdhva Mukha Svanansana and vice versa Awareness in Asana Keep lifting the chest/front rib cage, to lengthen thoracic spine Have a feeling of releasing the shoulders and back rib cage downwards, but avoid dropping into hips and compressing the lower back Use the inhalation to lift up effortlessly. Use the exhalation to maintain and soften but not collapse Have a feeling of lengthening not just the spine, but abdominals and legs and arms Counterpose Bottom on heels to release spine, head/neck supported, lengthen arms to release wrists/upper arms/shoulders or Lying on back, perform Apanasana, then semi supine Benefits This asana develops strength in the arms, shoulders. It stretches abdominals, front of the hips as well as opening the chest and lengthening the spine. On an esoteric level Urdhva Mukha Svanasana is an energising, strengthening pose which requires awareness so that it can be performed with the qualities of Sthairya*/ Sukha. The combination of steadiness and ease. [1] Reflection on the posture This dog will remain loyal to those who practice their Asanas faithfully. [2] Bibliography Anatomy of Movement by Blandine Calais-Germain

5 The Key Poses of Yoga by Ray Long References [1] The Shambhala Encyclopedia of Yoga, by Georg Feuerstein [2] Carol Price, Celtic Yoga Carol Price BWY DCT: November 2013