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Before you start with any asana or breathing exercise, it is always advised to start with a warm-up yoga.  

Upward Facing Dog Pose (Urdhva Mukha Svanaasana)



  • Stretches and strengthens the back, thus relieving the lower back pain.

  • Most of the body weight is borne by the arms and wrists, thus strengthening

  • them.

  • This yoga helps to stimulate the abdominal organs.

  • This yoga helps to improve functions of liver & pancreas


How to do?

  • Lie-down inverted on your stomach with toes stretched outwards.

  • Bend your arms and keep your palms firmly on the floor near to your chest,

  • elbows raised upwards.

  • Breathe in raise your body, hips and knees slowly from the floor, press your palms firmly on the floor. The entire weight of the body should be resting on

  • the palms and top of the feet.

  • Feel the stretch of your whole body right from neck, spine joints, shoulders,

  • stomach, lower back, thighs and lower leg muscles.

  • Ensure that your wrists are in line with your shoulders. Feel that your neck is

  • relaxed.

  • Stay in this position for 3-4 rounds of Breathe in & out.

  • Breathe-out slowly lower your knees, hips and body on the floor, repeat this

  • for 2 rounds.


  • Personnel with wrist, shoulder and lower back injuries/issues perform the practice as advised by the Doctor.

  • Pregnant women do not perform this practice

Want to find out what are the things that you should know before you start? Click here

Here is the video! 

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