Urdhva Mukha Shvanasana (Upward-Facing Dog Pose)

{"loading":false,"asana_post":{"id":"clfwdm52xshnu0bitpgve3rtr","title":"Urdhva Mukha Shvanasana (Upward-Facing Dog Pose)","whatIsTitle":"What is Urdhva Mukha Shvanasana (Upward-Facing Dog Pose)?","whatIsBody":{"text":"\\n\\nUrdhva Mukha Shvanasana, or Upward-Facing Dog Pose, is a modern intermediate-level yoga asana. It is commonly performed as a flowing pose in the Sun Salutation sequence and is used as a counter-pose for the Downwards Dog position. \\nThe up-dog pose seems quite similar to the Cobra Pose, but it’s not as easy to execute because it requires maintaining a slight lift of your body above the ground. \\nThis pose is not altogether beginner-friendly, as it requires a good amount of mobility in the wrists, and strength in the core muscles to hold this pose for a prolonged duration. ","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/q120LRvtRCWRVMgXySun\" alt=\"1 (25).jpg\" title=\"1 (25).jpg\" width=\"600\" height=\"350\"><p>Urdhva Mukha Shvanasana, or Upward-Facing Dog Pose, is a modern intermediate-level yoga asana. It is commonly performed as a flowing pose in the Sun Salutation sequence and is used as a counter-pose for the Downwards Dog position.&nbsp;</p><p>The up-dog pose seems quite similar to the Cobra Pose, but it’s not as easy to execute because it requires maintaining a slight lift of your body above the ground.&nbsp;</p><p>This pose is not altogether beginner-friendly, as it requires a good amount of mobility in the wrists, and strength in the core muscles to hold this pose for a prolonged duration.&nbsp;</p>"},"overview":{"text":"The Sanskrit word Urdhva Mukha Shvanasana translates as '\\nUrdhva\\n,' meaning upwards, '\\nMukha' \\nmeaning\\n \\nface, '\\nShvana' \\nmeaning Dog, and '\\nAsana\\n' meaning pose or posture. \\nThe Upwards-Facing Dog pose and the Downwards-Facing Dog pose were both introduced in Sun Salutation practice around the 20th century by an Indian yoga teacher and healer named - Tirumalai Krishnamacharya. \\nLater his students B. K. S. Iyengar and Pattabhi Jois spread the word about these poses and made them globally famous through their yoga books and classes.  \\n\n\\nSanskrit Name:\\n ऊर्ध्वमुखश्वानासन         \\nPronunciation:\\n \\nOORD-vah MOO-kah shvan-AHS-anna\\nPose Type:\\n Backbend          \\nAlso known as: \\nUpward-Facing Dog Pose \\nStrengthens: \\nSpine, Arms, Shoulders, Wrist, and Back. \\n \\nStretches: \\nBack, Spine, Shoulders, Chest, Lungs, and Throat.\\n\\nHealth Benefits of Urdhva Mukha Shvanasana\\nOpens the chest. \\nImproves posture and flexibility. \\nStrengthens the core and shoulders. \\nStrengthens and lengthens the spine.  \\nImproves abdominal organ function. \\nMay heal symptoms of mild depression and stress. \\nHas therapeutic effects on lower back pain, sciatica, and fatigue.\\nTreats asthma by enhancing lung function and breathing capacity. \\n\\nWhen to Avoid Performing Urdhva Mukha Shvanasana\\nAvoid during menstruation. \\nAvoid this pose if you lack breath control.\\nAvoid if you have severe lower back pain.\\nAvoid if you have had a recent injury or surgery. \\nAvoid during pregnancy and six months post-pregnancy. \\n","html":"<p>The Sanskrit word Urdhva Mukha Shvanasana translates as &#39;<em>Urdhva</em>,&#39; meaning upwards, &#39;<em>Mukha&#39; </em>meaning<em> </em>face, &#39;<em>Shvana&#39; </em>meaning Dog, and &#39;<em>Asana</em>&#39; meaning pose or posture. </p><p>The Upwards-Facing Dog pose and the Downwards-Facing Dog pose were both introduced in Sun Salutation practice around the 20th century by an Indian yoga teacher and healer named - Tirumalai Krishnamacharya. </p><p>Later his students B. K. S. Iyengar and Pattabhi Jois spread the word about these poses and made them globally famous through their yoga books and classes.  </p><p><br><strong>Sanskrit Name:</strong> ऊर्ध्वमुखश्वानासन         <strong>Pronunciation:</strong> <em>OORD-vah MOO-kah shvan-AHS-anna</em></p><p><strong>Pose Type:</strong> Backbend          <strong>Also known as: </strong>Upward-Facing Dog Pose </p><p><strong>Strengthens: </strong>Spine, Arms, Shoulders, Wrist, and Back. <strong> </strong></p><p><strong>Stretches: </strong>Back, Spine, Shoulders, Chest, Lungs, and Throat.</p><p></p><h2><strong>Health Benefits of Urdhva Mukha Shvanasana</strong></h2><ul><li><div><p>Opens the chest. </p></div></li><li><div><p>Improves posture and flexibility. </p></div></li><li><div><p>Strengthens the core and shoulders. </p></div></li><li><div><p>Strengthens and lengthens the spine.  </p></div></li><li><div><p>Improves abdominal organ function. </p></div></li><li><div><p>May heal symptoms of mild depression and stress. </p></div></li><li><div><p>Has therapeutic effects on lower back pain, sciatica, and fatigue.</p></div></li><li><div><p>Treats asthma by enhancing lung function and breathing capacity. </p></div></li></ul><p></p><h2><strong>When to Avoid Performing Urdhva Mukha Shvanasana</strong></h2><ul><li><div><p>Avoid during menstruation. </p></div></li><li><div><p>Avoid this pose if you lack breath control.</p></div></li><li><div><p>Avoid if you have severe lower back pain.</p></div></li><li><div><p>Avoid if you have had a recent injury or surgery. </p></div></li><li><div><p>Avoid during pregnancy and six months post-pregnancy. </p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Urdhva Mukha Shvanasana (Upward-Facing Dog Pose)","howToDoBody":{"text":"The Upward-Facing Dog pose can be a physically challenging pose for new yogis, so we’ve divided the whole practice into four parts: \\n\\nPart 1 - Preparatory Poses for Urdhva Mukha Shvanasana\\nWarm-up or prepping the muscles in your spine, shoulders, wrists, and core is crucial for the up dog pose; below are some asanas to get you started: \\n\\n1. Bhujangasana (Cobra Pose) - \\nBegin by lying on your stomach on the yoga mat and placing your palms close to your chest. Inhale and lift your upper body off the ground with the strength of your wrists and shoulders. \\n\\nSit like a cobra with a raised hood and hold this pose here for 2-5 minutes. This pose allows you to activate blood circulation around your core, opens your chest like the up-dog pose, and engages your shoulders, wrists, and spine all at once. \\nYou can also practice the Cobra pose with the dynamic up-down movement of the upper body – this helps circulate blood even faster. \\n\\n2. Phalakasana (Plank Pose) -\\n Inhale and get into a tabletop position. One by one, extend each leg straight behind you and maintain a tight core. Keep your spine and neck neutral, with your gaze between both hands. \\n\\nMake sure there is no hinging or sinking of the hips as you maintain the holds. Now, just hold this pose here for 2-3 minutes. The longer you hold, the stronger your core muscles will get. \\n\\n3. Chaturanga Dandasana (Four-Limbed Staff Pose ) - \\nContinue from Plank pose, exhale, and bend your elbows as you slowly move your upper body close to the ground. Stop lowering yourself down when your arms are in a 90-degree angle. \\n\\nTighten your core muscles and hold the Chaturanga pose for a couple of seconds in the air. If it’s too challenging, you can also modify this pose by keeping your knees on the ground. This pose will allow you to work on your core strength and enhance the range of motion in your wrist and shoulders. \\n\\nPart 2: Step-by-Step Instructions to Perform Urdhva Mukha Shvanasana\\nThe following are steps to practice Upward-Facing Dog Pose:\\nStep 1- \\nStart by lying on your stomach with bent elbows and hands close to your chest. \\nStep 2- \\nMake sure that your toes point downwards and straight behind you, and your legs are hip-width apart. \\nStep 3- \\nActivate your toes, quads, wrists, and shoulders to raise your upper body off the mat.  \\nStep 4- \\nNow, inhale slowly as your body is rising, hold or hover over the mat and completely straighten your arms. \\nStep 5- \\nHold the asana by drawing your shoulders back, keeping your core tight, lower back arched, neck slightly dropped back, and your chest opened forward. \\nStep 6- \\nHold this pose here for a few seconds and take deep breaths. \\nStep 7- \\nRelease this pose gently by first bending your elbows, then un-arching your back, and bringing your face and neck down. Finally, relax in the Reverse Corpse pose.  \\n\n\\nInhalation:\\n When your upper body rises up from the ground and your arms are completely straight. . \\nExhalation:\\n While holding and releasing the pose to come back on the ground. \\n\n\\nPerformance Duration for Beginners:\\n Hold Up Dog Pose for 15-30 seconds. \\n\n\\nPerformance Duration for Advanced: \\nHold Up Dog Pose for 60-90 seconds. \\n\\nPart 3: Things to Keep in Mind\\n\nHere are a few ways to keep your muscles safe and well-aligned while executing the Upward-Facing Dog pose: \\n\\nEngaging your quads: \\nIf you slouch your legs, they will create issues balancing in this pose. Because the entire body is hovering up from the mat, it's necessary to stabilize your legs and lower back. Make sure to engage your thighs, and especially your quad muscles.\n\\nHunching your shoulders: \\nSlouched shoulders are usually the result of the neck bending forward, which can lead to poor posture and failure to open your chest. To avoid this, drop your shoulders back and pull them away from your ears. \\n\\nCompromised neck: \\nThe wrong alignment in your neck can lead to serious neck and spine injuries or pain. So, make sure your neck is not craning, dropping completely forward, or dropping backward. Maintain a slight bend backward, creating a half-U shape with your neck while opening your chest in the Up-Dog pose. \\n\\nPart 4: Relaxing Poses After Urdhva Mukha Shvanasana\\nHere are a few counter-poses to perform right after the Upward-Facing Dog pose, to encourage relaxation in the spine, core, and lower back. \\n\\n1. Adho Mukha Svanasana (Downward-Facing Dog):\\n Right after the Up-Dog pose is finished, slowly release your straight arms, bend your elbows back, lift your glutes towards the ceiling, and with the strength in your shoulders, hold your upper body in an inverted position. \\n\\nYour body will be shaped like a triangle, with your four limbs on the ground and your glutes pointing upwards. This pose will allow you to gently relax your lower back, neck, legs, and shoulders. \\n\\n2. Uttana Shishosana (Puppy Pose):\\n This pose combines both Down-Dog pose and Child's pose together. For Puppy pose, continue the Downwards Dog position, exhale and bend your knees to place your legs on the ground. Your palms should remain where they are. \\n\\nInhale in the semi-table pose position and gently exhale to bring your chest close to the ground, arms extended forward, but with your glutes pointing upward to the ceiling. Stay here for a few deep breaths to entirely relax your upper body. \\n\\n3. Balasana (Child’s Pose):\\n To bring your spine back in its neutral shape back, get into Child’s pose. Continue from the Puppy Pose and bring your glutes back on the ground by sitting on your legs.  \\n\\nNext, place your arms at your sides, and relax your neck by placing your head on the mat. Re-energize your whole body by relaxing in this pose for 3-5 minutes. ","html":"<p>The Upward-Facing Dog pose can be a physically challenging pose for new yogis, so we’ve divided the whole practice into four parts:&nbsp;</p><p></p><h3><strong>Part 1 - Preparatory Poses for&nbsp;Urdhva Mukha Shvanasana</strong></h3><p>Warm-up or prepping the muscles in your spine, shoulders, wrists, and core is crucial for the up dog pose; below are some asanas to get you started:&nbsp;</p><p></p><p><strong>1. Bhujangasana (Cobra Pose) -&nbsp;</strong>Begin by lying on your stomach on the yoga mat and placing your palms close to your chest. Inhale and lift your upper body off the ground with the strength of your wrists and shoulders.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5455,height:3637/grZ0lzaVS2WCKWOMA2Fk\" alt=\"Bhujangasana (Cobra Pose)\" title=\"Bhujangasana (Cobra Pose)\" width=\"600\" height=\"350\"><p>Sit like a cobra with a raised hood and hold this pose here for 2-5 minutes. This pose allows you to activate blood circulation around your core, opens your chest like the up-dog pose, and engages your shoulders, wrists, and spine all at once.&nbsp;</p><p>You can also practice the Cobra pose with the dynamic up-down movement of the upper body – this helps circulate blood even faster.&nbsp;</p><p></p><p><strong>2. Phalakasana (Plank Pose) -</strong> Inhale and get into a tabletop position. One by one, extend each leg straight behind you and maintain a tight core. Keep your spine and neck neutral, with your gaze between both hands.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:640,height:427/nwKojWehR2K9uGmAfIOY\" alt=\" Phalakasana (Plank Pose)\" title=\" Phalakasana (Plank Pose)\" width=\"600\" height=\"350\"><p>Make sure there is no hinging or sinking of the hips as you maintain the holds. Now, just hold this pose here for 2-3 minutes. The longer you hold, the stronger your core muscles will get.&nbsp;</p><p></p><p><strong>3. Chaturanga Dandasana (Four-Limbed Staff Pose ) -&nbsp;</strong>Continue from Plank pose, exhale, and bend your elbows as you slowly move your upper body close to the ground. Stop lowering yourself down when your arms are in a 90-degree angle.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5269,height:3513/Y4GFY0FRo6FKmCgPWnRl\" alt=\"Chaturanga Dandasana (Four-Limbed Staff Pose )\" title=\"Chaturanga Dandasana (Four-Limbed Staff Pose )\" width=\"600\" height=\"350\"><p>Tighten your core muscles and hold the Chaturanga pose for a couple of seconds in the air. If it’s too challenging, you can also modify this pose by keeping your knees on the ground. This pose will allow you to work on your core strength and enhance the range of motion in your wrist and shoulders.&nbsp;</p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform Urdhva Mukha Shvanasana</strong></h3><p>The following are steps to practice Upward-Facing Dog Pose:</p><p><strong>Step 1-&nbsp;</strong>Start by lying on your stomach with bent elbows and hands close to your chest.&nbsp;</p><p><strong>Step 2-&nbsp;</strong>Make sure that your toes point downwards and straight behind you, and your legs are hip-width apart.&nbsp;</p><p><strong>Step 3-&nbsp;</strong>Activate your toes, quads, wrists, and shoulders to raise your upper body off the mat.&nbsp;&nbsp;</p><p><strong>Step 4-&nbsp;</strong>Now, inhale slowly as your body is rising, hold or hover over the mat and completely straighten your arms.&nbsp;</p><p><strong>Step 5-&nbsp;</strong>Hold the asana by drawing your shoulders back, keeping your core tight, lower back arched, neck slightly dropped back, and your chest opened forward.&nbsp;</p><p><strong>Step 6-&nbsp;</strong>Hold this pose here for a few seconds and take deep breaths.&nbsp;</p><p><strong>Step 7-&nbsp;</strong>Release this pose gently by first bending your elbows, then un-arching your back, and bringing your face and neck down. Finally, relax in the Reverse Corpse pose.&nbsp;&nbsp;</p><p><br><strong>Inhalation:</strong> When your upper body rises up from the ground and your arms are completely straight. .&nbsp;</p><p><strong>Exhalation:</strong> While holding and releasing the pose to come back on the ground.&nbsp;</p><p><br><strong>Performance Duration for Beginners:</strong> Hold Up Dog Pose for 15-30 seconds.&nbsp;</p><p><br><strong>Performance Duration for Advanced:&nbsp;</strong>Hold Up Dog Pose for 60-90 seconds.&nbsp;</p><p></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p><br>Here are a few ways to keep your muscles safe and well-aligned while executing the&nbsp;Upward-Facing Dog pose:&nbsp;</p><p></p><ul><li><div><p><strong>Engaging your quads:&nbsp;</strong>If you slouch your legs, they will create issues balancing in this pose. Because the entire body is hovering up from the mat, it's necessary to stabilize your legs and lower back. Make sure to engage your thighs, and especially your quad muscles.<br></p></div></li></ul><ul><li><div><p><strong>Hunching your shoulders:&nbsp;</strong>Slouched shoulders are usually the result of the neck bending forward, which can lead to poor posture and failure to open your chest. To avoid this, drop your shoulders back and pull them away from your ears.&nbsp;</p></div></li></ul><p></p><ul><li><div><p><strong>Compromised neck:&nbsp;</strong>The wrong alignment in your neck can lead to serious neck and spine injuries or pain. So, make sure your neck is not craning, dropping completely forward, or dropping backward. Maintain a slight bend backward, creating a half-U shape with your neck while opening your chest in the Up-Dog pose.&nbsp;</p></div></li></ul><p></p><h3><strong>Part 4: Relaxing Poses After Urdhva Mukha Shvanasana</strong></h3><p>Here are a few counter-poses to perform right after the Upward-Facing Dog pose, to encourage relaxation in the spine, core, and lower back.&nbsp;</p><p></p><p><strong>1. Adho Mukha Svanasana (Downward-Facing Dog):</strong></p><p> Right after the Up-Dog pose is finished, slowly release your straight arms, bend your elbows back, lift your glutes towards the ceiling, and with the strength in your shoulders, hold your upper body in an inverted position.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5401,height:3601/rULPAt3Sw3gLrM7rT4wU\" alt=\"Adho Mukha Svanasana (Downward-Facing Dog)\" title=\"Adho Mukha Svanasana (Downward-Facing Dog)\" width=\"600\" height=\"350\"><p>Your body will be shaped like a triangle, with your four limbs on the ground and your glutes pointing upwards. This pose will allow you to gently relax your lower back, neck, legs, and shoulders.&nbsp;</p><p></p><p><strong>2. Uttana Shishosana (Puppy Pose):</strong> This pose combines both Down-Dog pose and Child's pose together. For Puppy pose, continue the Downwards Dog position, exhale and bend your knees to place your legs on the ground. Your palms should remain where they are.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:768,height:432/khHoIkNjRFaqQABtfuQ3\" alt=\"Uttana Shishosana (Puppy Pose)\" title=\"Uttana Shishosana (Puppy Pose)\" width=\"600\" height=\"350\"><p>Inhale in the semi-table pose position and gently exhale to bring your chest close to the ground, arms extended forward, but with your glutes pointing upward to the ceiling. Stay here for a few deep breaths to entirely relax your upper body.&nbsp;</p><p></p><p><strong>3. Balasana (Child’s Pose):</strong> To bring your spine back in its neutral shape back, get into Child’s pose. Continue from the Puppy Pose and bring your glutes back on the ground by sitting on your legs.&nbsp;&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5320,height:3547/fExxMornQ7m8dgupPU6P\" alt=\"Balasana (Child’s Pose)\" title=\"Balasana (Child’s Pose)\" width=\"600\" height=\"350\"><p>Next, place your arms at your sides, and relax your neck by placing your head on the mat. Re-energize your whole body by relaxing in this pose for 3-5 minutes.&nbsp;</p>"},"modificationsAndPropsBody":{"text":"To get in the Upward-Facing Dog pose faster, try adding the following modifications and yoga props to your practice regularly: \\n\\nAdd yoga blocks and bolsters: \\nIf you cannot hover your body in the air, this means your core, arms, and quads are not strong enough to bear your body weight. \\n\\nConsider adding yoga blocks below your palms and a bolster pillow beneath your quads to create a balanced support system for the primary pose. \\n\\nAdd a chair: \\nIf you don't have a bolster or yoga block set, then you can also use a chair. \\n\\nThis modification will help you strengthen your arms, core, and legs for better body balance. ","html":"<p>To get in the Upward-Facing Dog pose faster, try adding the following modifications and yoga props to your practice regularly:&nbsp;</p><p></p><ul><li><div><strong>Add yoga blocks and bolsters:&nbsp;</strong></div></li></ul><p>If you cannot hover your body in the air, this means your core, arms, and quads are not strong enough to bear your body weight.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:900,height:501/Mc4queG0T7gnmwN6GVb7\" alt=\"Add yoga blocks and bolsters\" title=\"Add yoga blocks and bolsters\" width=\"600\" height=\"350\"><p>Consider adding yoga blocks below your palms and a bolster pillow beneath your quads to create a balanced support system for the primary pose.&nbsp;</p><p></p><ul><li><div><p><strong>Add a chair:&nbsp;</strong>If you don't have a bolster or yoga block set, then you can also use a chair.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:949,height:483/MGbXoQDToK5PN2YgEibQ\" alt=\"Add a chair\" title=\"Add a chair\" width=\"600\" height=\"350\"><p>This modification will help you strengthen your arms, core, and legs for better body balance.&nbsp;</p>"},"modificationsAndPropsTitle":"Urdhva Mukha Shvanasana Modifications and Props","variationsTitle":"Urdhva Mukha Shvanasana Variations to Consider","variationsBody":{"text":"Below are some different Upward-Facing Dog pose variations you can add to your routine to further challenge your body. \n\\n1. One Legged Upward-Facing Dog Pose: \\nAfter you have aced the Up-Dog pose practice, you might want to\\n \\ntest your core and upper body strength. Lift one foot off the yoga mat for a few seconds and hold the pose. \\n\\nThis variation challenges you to build more strength and balance, plus it can further enhance your overall mind-muscle connection. \\n\\n2. Upward-Facing Dog Hands Aerial: \\nIf you want to increase upper body flexibility, try aerial yoga variation for the Up-Dog pose. This variation will help you open your chest on a deeper level and make your shoulders stronger than ever. \\n\\n","html":"<p>Below are some different Upward-Facing Dog pose variations you can add to your routine to further challenge your body.&nbsp;<br></p><p><strong>1. One Legged Upward-Facing Dog Pose:&nbsp;</strong>After you have aced the Up-Dog pose practice, you might want to<strong>&nbsp;</strong>test your core and upper body strength. Lift one foot off the yoga mat for a few seconds and hold the pose.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:509,height:339/iUizonDkRveeJDZ7KTPT\" alt=\"One Legged Upward-Facing Dog Pose\" title=\"One Legged Upward-Facing Dog Pose\" width=\"600\" height=\"350\"><p>This variation challenges you to build more strength and balance, plus it can further enhance your overall mind-muscle connection.&nbsp;</p><p></p><p><strong>2. Upward-Facing Dog Hands Aerial:&nbsp;</strong>If you want to increase upper body flexibility, try aerial yoga variation for the Up-Dog pose. This variation will help you open your chest on a deeper level and make your shoulders stronger than ever.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:750,height:500/TObuvi4rT0K1BYa236mh\" alt=\"Upward-Facing Dog Hands Aerial\" title=\"Upward-Facing Dog Hands Aerial\" width=\"600\" height=\"350\"><p></p>"},"levelUpTitle":"Level-Up Poses After Urdhva Mukha Shvanasana for Advanced Yogis","similarTitle":"Similar Backbend Poses like Urdhva Mukha Shvanasana","similarBody":{"text":"The following is a list of some deep backbend yoga poses to enhance your yoga practice: \\n\\nUstrasana (Camel Pose)\\nChakrasana (Wheel Pose)\\nBhujangasana (Cobra Pose) \\nVimanasana (Superman Pose)\\nKapotasana (King Pigeon Pose)\\n","html":"<p>The following is a list of some deep backbend yoga poses to enhance your yoga practice:&nbsp;</p><p></p><ol><li><div><p>Ustrasana (Camel Pose)</p></div></li><li><div><p>Chakrasana (Wheel Pose)</p></div></li><li><div><p>Bhujangasana (Cobra Pose)&nbsp;</p></div></li><li><div><p>Vimanasana (Superman Pose)</p></div></li><li><div><p>Kapotasana (King Pigeon Pose)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Urdhva Mukha ","levelUpBody":{"text":"Do you feel powerful enough to now execute Urdhva Mukha Shvanasana flawlessly? \\n\n\\nTake your Upwards Facing Dog pose practice to the next level by practicing these challenging backbend yoga asanas: \\n\\nLevel-Up Pose 1 - \\nSalabhasana (Locust Pose)\\nLevel-Up Pose 2 - \\nDhanurasana (Full Bow Pose)\\nLevel-Up Pose 3\\n \\n-\\n Chaturanga Dandasana Variation (One Legged Four-Limbed Staff Pose)\\n\n\\n\\nSalabhasana (Locust Pose)\\n\\n\\nDhanurasana (Full Bow Pose)\\n\\n\\nOne-Legged Four-Limbed Staff Pose\\n","html":"<p>Do you feel powerful enough to now execute Urdhva Mukha Shvanasana flawlessly?&nbsp;</p><p><br></p><p>Take your Upwards Facing Dog pose practice to the next level by practicing these challenging backbend yoga asanas:&nbsp;</p><p></p><p><strong>Level-Up Pose 1 -&nbsp;</strong>Salabhasana (Locust Pose)</p><p><strong>Level-Up Pose 2 -&nbsp;</strong>Dhanurasana (Full Bow Pose)</p><p><strong>Level-Up Pose 3</strong>&nbsp;<strong>-</strong> Chaturanga Dandasana Variation (One Legged Four-Limbed Staff Pose)</p><p><br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/fVCK4ubReKAs4UWgwyNW\" alt=\"Salabhasana (Locust Pose)\" title=\"Salabhasana (Locust Pose)\" width=\"600\" height=\"350\"><p><em><strong>Salabhasana (Locust Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:700,height:390/H0GW5xoDRUGjFDwpJqIB\" alt=\"Dhanurasana (Full Bow Pose)\" title=\"Dhanurasana (Full Bow Pose)\" width=\"600\" height=\"350\"><p><strong>Dhanurasana (Full Bow Pose)</strong></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:814,height:396/znoCkYr2Tje780pgMZ1q\" alt=\"One-Legged Four-Limbed Staff Pose\" title=\"One-Legged Four-Limbed Staff Pose\" width=\"600\" height=\"350\"><p><em><strong>One-Legged Four-Limbed Staff Pose</strong></em></p><p></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Urdhva Mukha Shvanasana or the Upward Facing Dog Pose.\n","breadcrumbName":"Urdhva Mukha Shvanasana "},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":475,"UUID":"4aa83018-3e2b-4ead-a325-c138aa55f2d0","TagID":260,"Question":"Can beginners perform Urdhva Mukha Shvanasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Beginners with good form and spine mobility can perform Urdhva Mukha Shvanasana. Make sure you warm up your back and core muscles before getting into the main practice. Also, it's not necessary to master the pose in one go, so modify if you need to.</span></p><p><br></p><p><br></p>","Position":1,"CreatedDate":"2023-03-31 09:26:43","ModifiedDate":"2023-03-31 09:26:43","Tags":null},{"ID":476,"UUID":"80581002-5a3a-45c8-8db8-dffb524df58e","TagID":260,"Question":"What are the benefits of Urdhva Mukha Shvanasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">The most common benefits of Urdhva Mukha Shvanasana include the following:&nbsp;</span></p><p><br></p><ol><li>Strengthens the wrists.</li><li>Lengthens and strengthens the back.</li><li>Alleviates mild symptoms of back pain.</li><li>Activates the abdominal organ's functions.</li><li>Increases flexibility and mobility in the spine.</li></ol><p><br></p>","Position":2,"CreatedDate":"2023-03-31 09:27:06","ModifiedDate":"2023-03-31 09:27:06","Tags":null},{"ID":477,"UUID":"a5d6791d-4f19-4f0e-8336-b413b11c1661","TagID":260,"Question":"Who should not perform Urdhva Mukha Shvanasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">People with severe lower back pain, back injury, or recent surgery should not perform Urdhva Mukha Shvanasana. Also, pregnant women or women on their periods should take a short break from this yoga pose.</span></p><p><br></p><p><br></p>","Position":3,"CreatedDate":"2023-03-31 09:27:26","ModifiedDate":"2023-03-31 09:27:26","Tags":null},{"ID":478,"UUID":"72078bfe-27c6-4fb1-8f57-281a8410cf9f","TagID":260,"Question":"Which asana is recommended to perform after Urdhva Mukha Shvanasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Downward-Facing Dog Pose, Puppy Pose, and Child’s Pose are some counter&nbsp; poses that are highly recommended to perform after a long Urdhva Mukha Shvanasana practice. These counter poses will help you relax your spine and prevent you from getting sore the next day.</span></p><p><br></p><p><br></p>","Position":4,"CreatedDate":"2023-03-31 09:27:50","ModifiedDate":"2023-03-31 09:27:50","Tags":null},{"ID":479,"UUID":"33569d31-b8cf-41f0-bac0-1988d9424904","TagID":260,"Question":"Which lifestyle diseases are cured by Urdhva Mukha Shvanasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Lifestyle diseases like sciatica, low back pain, asthma, mental health disorders, asthma, and fatigue, can all be alleviated with Urdhva Mukha Shvanasana. To reap these benefits, make sure your posture is correct.</span></p><p><br></p><p><br></p>","Position":5,"CreatedDate":"2023-03-31 09:28:10","ModifiedDate":"2023-03-31 09:28:10","Tags":null},{"ID":480,"UUID":"9ba151ef-13cd-4d1c-8d1d-66b9f26fb4fe","TagID":260,"Question":"What are the different yoga sequences in Urdhva Mukha Shvanasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">If you want to add the Urdhva Mukha Shvanasana to different yoga sequences, the following are a few you can try:</span></p><p><br></p><ul><li>Surya Namaskar A (Sun Salutation A)</li><li>Surya Namaskar B (Sun Salutation B)</li><li>Neck or Lower Back Yoga Flow</li><li>Primary Series of Ashtanga Yoga</li></ul><p><br></p>","Position":6,"CreatedDate":"2023-03-31 09:28:30","ModifiedDate":"2023-03-31 09:28:30","Tags":null}],"yoga_details":{"ID":260,"UUID":"505a6d1b-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Urdhva Mukha Shvanasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Urdhva Mukha Shvanasana","Description":"","Slug":"urdhva-mukha-shvanasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1680254715/asana/1_25.jpg","Tagline":"Stimulate the abdomen & lower back with Urdhva Mukha Shvanasana.\n","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Urdhva Mukha Shvanasana or the Upward Facing Dog Pose.\n","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. 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It's not uncommon, especially for women. Knee pain can be caused by a variety of factors, including injury, overuse, or arthritis. But did you know that yoga can be a helpful tool in managing knee pain and promoting knee health? In this article, we'll explore the benefits of yoga for women with knee pain, as well as some precautions and specific poses to try.\\n\\nCauses of Knee Pain in Women\\nBefore we dive into yoga, let's briefly discuss some common causes of knee pain in women. These can include injury, such as a torn ligament or meniscus, overuse from activities like running or jumping, or conditions like arthritis. It's important to consult with a healthcare professional if you're experiencing knee pain to determine the underlying cause and develop an appropriate treatment plan.\\n\\nBenefits of Yoga for Knee Pain in Women\\nYoga can be a great way to alleviate knee pain and promote knee health. Some benefits include:\\nStrengthening the muscles around the knee joint for greater support and stability\\nImproving flexibility and range of motion in the knee joint\\nReducing inflammation and pain\\nPromoting relaxation and stress relief, which can be helpful for managing chronic pain\\n\\nPrecautions for Yoga Practice with Knee Pain\\nWhile yoga can be helpful for managing knee pain, it's important to take precautions to avoid aggravating the knee joint. Here are some tips to keep in mind:\\nConsult with a healthcare professional before starting a yoga practice if you have knee pain\\nAvoid high-impact poses like jumping or deep lunges, especially if they cause pain\\nUse props like blocks or blankets to modify poses and reduce stress on the knee joint\\nListen to your body and avoid pushing past your limits, especially if you're experiencing pain\\n\\n13 Easy Yoga Poses for Knee Pain in Women\\n\n1. Mountain Pose (Tadasana)\\n\\nStand with your feet together and your arms at your sides\\nGround down through your feet and lengthen through the crown of your head\\nEngage your quadriceps to lift your kneecaps and strengthen the muscles around your knees\\nHold for several breaths and release\\n2. Chair Pose (Utkatasana)\\n\\nStand with your feet hip-distance apart\\nInhale and raise your arms overhead, keeping your palms facing each other\\nExhale and bend your knees, bringing your thighs as parallel to the ground as possible\\nKeep your weight in your heels and your knees pointed forward\\nHold for several breaths and release\\n3. Warrior II (Virabhadrasana II)\\n\\nStart in Mountain Pose, then step your left foot back about 3-4 feet\\nTurn your left foot out and your right foot slightly in\\nInhale and raise your arms to shoulder height, palms facing down\\nExhale and bend your right knee, bringing it directly over your ankle\\nKeep your left leg straight and strong, and gaze over your right hand\\nHold for several breaths and release, then switch sides\\n4. Extended Triangle Pose (Utthita Trikonasana)\\n\\nStart in Warrior II with your right foot forward\\nStraighten your right leg and extend your right arm forward, then lower your right hand to your shin, ankle, or the floor\\nExtend your left arm straight up toward the ceiling and gaze up at your left hand\\nKeep your left hip stacked on top of your right hip, and keep both legs strong and engaged\\nHold for several breaths and release, then switch sides\\n5. Downward-Facing Dog (Adho Mukha Svanasana)\\n\\nStart on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart\\nTuck your toes and lift your hips up and back, straightening your arms and legs\\nKeep your heels grounded and your head between your arms\\nPress your hands and feet into the ground to create length and space in your spine\\nHold for several breaths and release\\n6. Upward-Facing Dog (Urdhva Mukha Svanasana)\\n\\nStart in a low plank position with your elbows bent and your body hovering above the ground\\nInhale and straighten your arms, lifting your chest and torso up and off the ground\\nKeep your thighs and hips lifted off the ground, and gaze up toward the ceiling\\nHold for several breaths and release\\n7. Child's Pose (Balasana)\\n\\nStart on your hands and knees, then lower your hips back toward your heels\\nExtend your arms forward and rest your forehead on the ground\\nRelax your entire body and take deep breaths\\nHold for several breaths and release\\n8. Pigeon Pose (Eka Pada Rajakapotasana)\\n\\nStart on your hands and knees, then bring your right knee forward and place it behind your right wrist\\nSlide your left leg back and straighten it behind you, keeping your hips squared to the front of your mat\\nFold forward over your right leg and rest your forearms and forehead on the ground\\nHold for several breaths and release, then switch sides\\n9. Garland Pose (Malasana)\\n\\nStand with your feet slightly wider than hip-distance apart, with your toes turned out\\nLower your hips down toward the ground, keeping your heels on the ground\\nBring your palms together at your chest and press your elbows into your inner thighs to create a deeper stretch\\nLengthen through your spine and gaze forward\\nHold for several breaths and release\\n10. Bridge Pose (Setu Bandha Sarvangasana)\\n\\nLie on your back with your knees bent and your feet hip-distance apart\\nPress your feet and arms into the ground to lift your hips up toward the ceiling\\nKeep your thighs and feet parallel to each other, and clasp your hands together underneath your body\\nHold for several breaths and release\\n11. Supine Hand-to-Big-Toe Pose (Supta Padangusthasana)\\n\\nLie on your back with your legs extended\\nBend your right knee and bring your right foot toward your buttocks\\nLoop a strap around the ball of your right foot and hold onto the strap with both hands\\nStraighten your right leg up toward the ceiling, keeping your left leg extended and grounded\\nHold for several breaths and release, then switch sides\\n12. Half Lord of the Fishes Pose (Ardha Matsyendrasana)\\n\\nSit on the ground with your legs extended in front of you\\nBend your right knee and place your right foot on the ground outside your left knee\\nWrap your left arm around your right knee and place your right hand on the ground behind you\\nTwist your torso to the right, gazing over your right shoulder\\nHold for several breaths and release, then switch sides\\n13. Corpse Pose (Savasana)\\n\\nLie on your back with your legs extended and your arms at your sides\\nClose your eyes and take deep, slow breaths\\nRelax your entire body and allow your mind to become still\\nHold for several minutes and slowly come out of the pose.\n\\nYoga Practices for Knee Pain Prevention\\nIn addition to managing knee pain, yoga can also be helpful for preventing knee pain in the first place. Here are some tips to keep in mind:\\nPractice regularly to maintain strength and flexibility in the knee joint\\nIncorporate a variety of poses that target the muscles around the knee, as well as the hips and thighs\\nFocus on proper alignment to reduce stress on the knee joint\\nTake breaks and listen to your body if you start to experience pain or discomfort\\nYoga Therapy for Knee Pain\\nIn some cases, more targeted yoga therapy techniques can be helpful for managing knee pain. These might include:\\nSpecific exercises to strengthen the muscles around the knee joint\\nMassage or stretching techniques to release tension and reduce inflammation\\nMind-body practices like meditation or visualization to manage stress and pain\n\\nFrequently Asked Questions about Yoga for Knee Pain in Women\\n\n\\nIs yoga good for painful knees?\\nYes, yoga can be very beneficial for painful knees. Certain yoga poses can help to strengthen the muscles around the knee joint, increase flexibility, and reduce inflammation. However, it is important to speak with your doctor or a qualified yoga instructor before starting a yoga practice if you have knee pain.\\n\n\\nWhich yoga poses reduce knee pain?\\nThere are several yoga poses that can help to reduce knee pain. Some of the best poses include Mountain Pose (Tadasana), Chair Pose (Utkatasana), Warrior II (Virabhadrasana II), Extended Triangle Pose (Utthita Trikonasana), and Downward-Facing Dog (Adho Mukha Svanasana). These poses help to strengthen the muscles around the knee joint and increase flexibility.\\n\n\\nCan Vajrasana cure knee pain?\\nVajrasana, also known as Thunderbolt Pose, is a yoga pose that involves sitting on your heels with your toes pointing back. This pose can help to improve digestion and strengthen the muscles in the legs, but it may not cure knee pain. If you have knee pain, it is important to speak with your doctor or a qualified yoga instructor to determine the best course of treatment.\\n\n\\nWhat exercises are best for knee pain?\\nIn addition to yoga, there are several exercises that can help to reduce knee pain. Some of the best exercises include cycling, swimming, and walking. These exercises help to strengthen the muscles around the knee joint and improve overall fitness. It is important to start slowly and gradually increase the intensity of your exercise routine to avoid further injury. Additionally, it is important to speak with your doctor or a qualified fitness instructor to determine the best course of treatment for your specific knee pain.","html":"<p>Have you been experiencing knee pain lately? It&#39;s not uncommon, especially for women. Knee pain can be caused by a variety of factors, including injury, overuse, or arthritis. But did you know that yoga can be a helpful tool in managing knee pain and promoting knee health? In this article, we&#39;ll explore the benefits of yoga for women with knee pain, as well as some precautions and specific poses to try.</p><p></p><h2>Causes of Knee Pain in Women</h2><p>Before we dive into yoga, let&#39;s briefly discuss some common causes of knee pain in women. These can include injury, such as a torn ligament or meniscus, overuse from activities like running or jumping, or conditions like arthritis. It&#39;s important to consult with a healthcare professional if you&#39;re experiencing knee pain to determine the underlying cause and develop an appropriate treatment plan.</p><p></p><h2>Benefits of Yoga for Knee Pain in Women</h2><p>Yoga can be a great way to alleviate knee pain and promote knee health. Some benefits include:</p><ul><li><div><p>Strengthening the muscles around the knee joint for greater support and stability</p></div></li><li><div><p>Improving flexibility and range of motion in the knee joint</p></div></li><li><div><p>Reducing inflammation and pain</p></div></li><li><div><p>Promoting relaxation and stress relief, which can be helpful for managing chronic pain</p></div></li></ul><p></p><h2>Precautions for Yoga Practice with Knee Pain</h2><p>While yoga can be helpful for managing knee pain, it&#39;s important to take precautions to avoid aggravating the knee joint. Here are some tips to keep in mind:</p><ul><li><div><p>Consult with a healthcare professional before starting a yoga practice if you have knee pain</p></div></li><li><div><p>Avoid high-impact poses like jumping or deep lunges, especially if they cause pain</p></div></li><li><div><p>Use props like blocks or blankets to modify poses and reduce stress on the knee joint</p></div></li><li><div><p>Listen to your body and avoid pushing past your limits, especially if you&#39;re experiencing pain</p></div></li></ul><p></p><h2>13 Easy Yoga Poses for Knee Pain in Women</h2><h3><br>1. Mountain Pose (Tadasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/CeZR4CaTTb9B32DK3hoI\" alt=\"Mountain Pose (Tadasana)\" title=\"moutain (3).jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Stand with your feet together and your arms at your sides</p></div></li><li><div><p>Ground down through your feet and lengthen through the crown of your head</p></div></li><li><div><p>Engage your quadriceps to lift your kneecaps and strengthen the muscles around your knees</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>2. Chair Pose (Utkatasana)</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/pLZP5KTGi31k3ogFqmQc\" alt=\"Chair Pose (Utkatasana)\" title=\"chair (1).JPG\" width=\"6000\" height=\"4000\" /><ul><li><div><p>Stand with your feet hip-distance apart</p></div></li><li><div><p>Inhale and raise your arms overhead, keeping your palms facing each other</p></div></li><li><div><p>Exhale and bend your knees, bringing your thighs as parallel to the ground as possible</p></div></li><li><div><p>Keep your weight in your heels and your knees pointed forward</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>3. Warrior II (Virabhadrasana II)</h3><img src=\"https://media.graphassets.com/resize=width:4787,height:3215/mCZxEK1oSnu8dmOhGpmM\" alt=\"Warrior 2 Pose\" title=\"warrior2 (2).jpg\" width=\"4787\" height=\"3215\" /><ul><li><div><p>Start in Mountain Pose, then step your left foot back about 3-4 feet</p></div></li><li><div><p>Turn your left foot out and your right foot slightly in</p></div></li><li><div><p>Inhale and raise your arms to shoulder height, palms facing down</p></div></li><li><div><p>Exhale and bend your right knee, bringing it directly over your ankle</p></div></li><li><div><p>Keep your left leg straight and strong, and gaze over your right hand</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>4. Extended Triangle Pose (Utthita Trikonasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/pmfprzQoTOqDPujOGXvr\" alt=\"Extended Triangle Pose (Utthita Trikonasana)\" title=\"triangle (1).jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Start in Warrior II with your right foot forward</p></div></li><li><div><p>Straighten your right leg and extend your right arm forward, then lower your right hand to your shin, ankle, or the floor</p></div></li><li><div><p>Extend your left arm straight up toward the ceiling and gaze up at your left hand</p></div></li><li><div><p>Keep your left hip stacked on top of your right hip, and keep both legs strong and engaged</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>5. Downward-Facing Dog (Adho Mukha Svanasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/y7CK1tBkRLeFF6nLGyRn\" alt=\"Downward-Facing Dog (Adho Mukha Svanasana)\" title=\"Copy of downdog.jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart</p></div></li><li><div><p>Tuck your toes and lift your hips up and back, straightening your arms and legs</p></div></li><li><div><p>Keep your heels grounded and your head between your arms</p></div></li><li><div><p>Press your hands and feet into the ground to create length and space in your spine</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>6. Upward-Facing Dog (Urdhva Mukha Svanasana)</h3><img src=\"https://media.graphassets.com/resize=width:1112,height:688/JPr1nhhQHeZTdudxD3jw\" alt=\"Upward-Facing Dog (Urdhva Mukha Svanasana)\" title=\"Screenshot 2023-03-30 at 12.50.35 PM.png\" width=\"1112\" height=\"688\" /><ul><li><div><p>Start in a low plank position with your elbows bent and your body hovering above the ground</p></div></li><li><div><p>Inhale and straighten your arms, lifting your chest and torso up and off the ground</p></div></li><li><div><p>Keep your thighs and hips lifted off the ground, and gaze up toward the ceiling</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>7. Child&#39;s Pose (Balasana)</h3><img src=\"https://media.graphassets.com/DsijsS3EQcyX5Te05Nn0\" alt=\"childpose (1).JPG\" title=\"childpose (1).JPG\" width=\"5080\" height=\"3388\" /><ul><li><div><p>Start on your hands and knees, then lower your hips back toward your heels</p></div></li><li><div><p>Extend your arms forward and rest your forehead on the ground</p></div></li><li><div><p>Relax your entire body and take deep breaths</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>8. Pigeon Pose (Eka Pada Rajakapotasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/CZIhMF45RVexPora8GgQ\" alt=\"Pigeon Pose (Eka Pada Rajakapotasana)\" title=\"pigeon.jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Start on your hands and knees, then bring your right knee forward and place it behind your right wrist</p></div></li><li><div><p>Slide your left leg back and straighten it behind you, keeping your hips squared to the front of your mat</p></div></li><li><div><p>Fold forward over your right leg and rest your forearms and forehead on the ground</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>9. Garland Pose (Malasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/Zkq5tjfQGGBWoTWnhh85\" alt=\"Garland Pose (Malasana)\" title=\"yogisquat (1).jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Stand with your feet slightly wider than hip-distance apart, with your toes turned out</p></div></li><li><div><p>Lower your hips down toward the ground, keeping your heels on the ground</p></div></li><li><div><p>Bring your palms together at your chest and press your elbows into your inner thighs to create a deeper stretch</p></div></li><li><div><p>Lengthen through your spine and gaze forward</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>10. Bridge Pose (Setu Bandha Sarvangasana)</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/le4JgqHPQPyQBwhHCBIB\" alt=\"Bridge Pose (Setu Bandha Sarvangasana)\" title=\"bridge (2) (1).jpg\" width=\"6000\" height=\"4000\" /><ul><li><div><p>Lie on your back with your knees bent and your feet hip-distance apart</p></div></li><li><div><p>Press your feet and arms into the ground to lift your hips up toward the ceiling</p></div></li><li><div><p>Keep your thighs and feet parallel to each other, and clasp your hands together underneath your body</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>11. Supine Hand-to-Big-Toe Pose (Supta Padangusthasana)</h3><img src=\"https://media.graphassets.com/resize=width:1048,height:540/YRlwwgCgQg2EibcWhxgs\" alt=\"Supine Hand-to-Big-Toe Pose (Supta Padangusthasana)\" title=\"Screenshot 2023-03-30 at 12.58.38 PM.png\" width=\"1048\" height=\"540\" /><ul><li><div><p>Lie on your back with your legs extended</p></div></li><li><div><p>Bend your right knee and bring your right foot toward your buttocks</p></div></li><li><div><p>Loop a strap around the ball of your right foot and hold onto the strap with both hands</p></div></li><li><div><p>Straighten your right leg up toward the ceiling, keeping your left leg extended and grounded</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>12. Half Lord of the Fishes Pose (Ardha Matsyendrasana)</h3><img src=\"https://media.graphassets.com/resize=width:822,height:584/9ypPNWuGRaa7Et84HnJe\" alt=\"Half Lord of the Fishes Pose (Ardha Matsyendrasana)\" title=\"Screenshot 2023-03-30 at 1.00.09 PM.png\" width=\"822\" height=\"584\" /><ul><li><div><p>Sit on the ground with your legs extended in front of you</p></div></li><li><div><p>Bend your right knee and place your right foot on the ground outside your left knee</p></div></li><li><div><p>Wrap your left arm around your right knee and place your right hand on the ground behind you</p></div></li><li><div><p>Twist your torso to the right, gazing over your right shoulder</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>13. Corpse Pose (Savasana)</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\" alt=\"Corpse Pose (Savasana)\" title=\"Corpse Pose.JPG\" width=\"6000\" height=\"4000\" /><ul><li><div><p>Lie on your back with your legs extended and your arms at your sides</p></div></li><li><div><p>Close your eyes and take deep, slow breaths</p></div></li><li><div><p>Relax your entire body and allow your mind to become still</p></div></li><li><div><p>Hold for several minutes and slowly come out of the pose.<br></p></div></li></ul><h2>Yoga Practices for Knee Pain Prevention</h2><p>In addition to managing knee pain, yoga can also be helpful for preventing knee pain in the first place. Here are some tips to keep in mind:</p><ul><li><div><p>Practice regularly to maintain strength and flexibility in the knee joint</p></div></li><li><div><p>Incorporate a variety of poses that target the muscles around the knee, as well as the hips and thighs</p></div></li><li><div><p>Focus on proper alignment to reduce stress on the knee joint</p></div></li><li><div><p>Take breaks and listen to your body if you start to experience pain or discomfort</p></div></li></ul><h2>Yoga Therapy for Knee Pain</h2><p>In some cases, more targeted yoga therapy techniques can be helpful for managing knee pain. These might include:</p><ul><li><div><p>Specific exercises to strengthen the muscles around the knee joint</p></div></li><li><div><p>Massage or stretching techniques to release tension and reduce inflammation</p></div></li><li><div><p>Mind-body practices like meditation or visualization to manage stress and pain<br></p></div></li></ul><h2><strong>Frequently Asked Questions about Yoga for Knee Pain in Women</strong><br></h2><p><strong>Is yoga good for painful knees?</strong></p><p>Yes, yoga can be very beneficial for painful knees. Certain yoga poses can help to strengthen the muscles around the knee joint, increase flexibility, and reduce inflammation. However, it is important to speak with your doctor or a qualified yoga instructor before starting a yoga practice if you have knee pain.</p><p><br></p><p><strong>Which yoga poses reduce knee pain?</strong></p><p>There are several yoga poses that can help to reduce knee pain. Some of the best poses include Mountain Pose (Tadasana), Chair Pose (Utkatasana), Warrior II (Virabhadrasana II), Extended Triangle Pose (Utthita Trikonasana), and Downward-Facing Dog (Adho Mukha Svanasana). These poses help to strengthen the muscles around the knee joint and increase flexibility.</p><p><br></p><p><strong>Can Vajrasana cure knee pain?</strong></p><p>Vajrasana, also known as Thunderbolt Pose, is a yoga pose that involves sitting on your heels with your toes pointing back. This pose can help to improve digestion and strengthen the muscles in the legs, but it may not cure knee pain. If you have knee pain, it is important to speak with your doctor or a qualified yoga instructor to determine the best course of treatment.</p><p><br></p><p><strong>What exercises are best for knee pain?</strong></p><p>In addition to yoga, there are several exercises that can help to reduce knee pain. Some of the best exercises include cycling, swimming, and walking. These exercises help to strengthen the muscles around the knee joint and improve overall fitness. It is important to start slowly and gradually increase the intensity of your exercise routine to avoid further injury. Additionally, it is important to speak with your doctor or a qualified fitness instructor to determine the best course of treatment for your specific knee pain.</p>"},"category":["pain_management"]}]}],"workshop":[],"slug_name":"urdhva-mukha-shvanasana","asana_navigation":[{"link":"#main-title","section":"Urdhva Mukha Shvanasana (Upward-Facing Dog Pose)"},{"link":"#overview","section":"Overview & Etymology"},{"link":"#how-to-do","section":"How to do Urdhva Mukha Shvanasana (Upward-Facing Dog Pose)"},{"link":"#how-to-practice","section":"Urdhva Mukha Shvanasana (Upward-Facing Dog Pose) Variations to Consider"},{"link":"#FAQ","section":"FAQs"},{"link":"#dhanurasana-workshops","section":"Urdhva Mukha Shvanasana (Upward-Facing Dog Pose) Workshops"},{"link":"#dhanurasana-articles","section":"Urdhva Mukha Shvanasana (Upward-Facing Dog Pose) Articles"}],"faq_helmet":[{"@type":"Question","name":"Can beginners perform Urdhva Mukha Shvanasana?\n","acceptedAnswer":{"@type":"Answer","text":"Beginners with good form and spine mobility can perform Urdhva Mukha Shvanasana. Make sure you warm up your back and core muscles before getting into the main practice. Also, it's not necessary to master the pose in one go, so modify if you need to."}},{"@type":"Question","name":"What are the benefits of Urdhva Mukha Shvanasana?\n","acceptedAnswer":{"@type":"Answer","text":"The most common benefits of Urdhva Mukha Shvanasana include the following:&nbsp;Strengthens the wrists.Lengthens and strengthens the back.Alleviates mild symptoms of back pain.Activates the abdominal organ's functions.Increases flexibility and mobility in the spine."}},{"@type":"Question","name":"Who should not perform Urdhva Mukha Shvanasana?\n","acceptedAnswer":{"@type":"Answer","text":"People with severe lower back pain, back injury, or recent surgery should not perform Urdhva Mukha Shvanasana. Also, pregnant women or women on their periods should take a short break from this yoga pose."}},{"@type":"Question","name":"Which asana is recommended to perform after Urdhva Mukha Shvanasana?\n","acceptedAnswer":{"@type":"Answer","text":"Downward-Facing Dog Pose, Puppy Pose, and Child’s Pose are some counter&nbsp; poses that are highly recommended to perform after a long Urdhva Mukha Shvanasana practice. These counter poses will help you relax your spine and prevent you from getting sore the next day."}},{"@type":"Question","name":"Which lifestyle diseases are cured by Urdhva Mukha Shvanasana?\n","acceptedAnswer":{"@type":"Answer","text":"Lifestyle diseases like sciatica, low back pain, asthma, mental health disorders, asthma, and fatigue, can all be alleviated with Urdhva Mukha Shvanasana. To reap these benefits, make sure your posture is correct."}},{"@type":"Question","name":"What are the different yoga sequences in Urdhva Mukha Shvanasana?\n","acceptedAnswer":{"@type":"Answer","text":"If you want to add the Urdhva Mukha Shvanasana to different yoga sequences, the following are a few you can try:Surya Namaskar A (Sun Salutation A)Surya Namaskar B (Sun Salutation B)Neck or Lower Back Yoga FlowPrimary Series of Ashtanga Yoga"}}],"show_looking_for_practice_for_gc":true,"show_looking_for_practice_for_teacher":true,"show_looking_for_practice_for_wc":true,"reviews_and_ratings":[{"session_details":{"id":1279833,"SessionMergedOriginalSessionUUID":"","Type":"","Status":null,"StartTime":"2022-11-15 01:30:00","EndTime":null,"ActualStartTime":"0001-01-01 00:00:00","WaitingTimeLimit":null,"LikeToDoMore":0,"VideoRecordingStatus":"","ReplayUrl":"","Transcript":"","AudioReplayUrl":null,"AudioTranscriptReplayUrl":null,"SpeakerViewReplayUrl":null,"IpAddress":"","City":"","State":"","Country":"","Lat":0,"Long":0,"Zipcode":"","UserAgent":"","StudentID":0,"StudentUUID":"04791c9e-bd1b-451c-90e2-220522f87e1f","DeviceStudent":"","Goals":null,"StudentNotes":null,"StudentAppPlatform":null,"StudentDeviceType":null,"StudentUniqueDeviceID":null,"StudentJoined":0,"HideReplayFromStudent":0,"RatingOnTime":null,"RatingIP":"","IsRatingEmailSent":0,"Sent321StarFeedbackFollowUpEmail":0,"StudentRating":5,"StudentRatingReason":"","StudentReview":"Great! 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