Urdhva mukha svanasana (pronounced OORD-vah MOO-kah shvah-NAHS-ana) is wonderful for the spine and the many maladies related to it, such as problems with disks, general stiffness, or issues with the nerves running along the spine. The term “urva” means rising upward or raised; the term “mukha” means face; and the term “shvana” means dog.

How To Practice 

Begin flat on the floor, face down. Your feet should be about 12 inches apart, heels up and toes pointed back. Palms are by your sides. A natural inhalation of the breath should accompany lifting of your torso up and off the ground, leaving your lower part of the body flat or close to flat with the floor. Arms should be straight, chest out, head back and face pointing upward. Feel the stretch through the spine.



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