Upward Facing Dog (Urdhva Mukha Svanasana) is a rejuvenating yoga pose that offers numerous long term benefits to your 🧘♀️🧘♂️ practice. However, I see many students tend to place their knees on the mat while getting into this pose, which unintentionally hinders progress, growth, and strength.
By lifting your knees off the mat in Upward Facing Dog, you can enhance your alignment and achieve deeper spinal extension. Placing the knees down often causes your pelvis to tilt backward, limiting the extension of your spine. When you keep your knees lifted, your core muscles are engaged, your spine is stabilized, creating the full expression of this very energizing ⚡️ pose.
Practicing Upward Facing Dog with your knees lifted is a fantastic way to develop dynamic upper body 💪 strength. If your knees are down, the pose becomes halted, interrupting the flow of this fantastic strength building pose. Use the active energy of your legs and toes to PUSH forward to create that wonderful stretch across your chest and suppleness in your back.
The best approach is to practice Upward Facing Dog with your legs and glutes engaged and your knees lifted every time you step on the mat 😉
✨ Upward Facing Dog will improve your posture and eliminate fatigue ✨
Upward Facing Dog encourages a greater opening of the chest and 💖 space. By engaging the back muscles and lifting the sternum, this dynamic pose allows for a deeper broadening of your upper body. You’ll begin to experience greater lung capacity and a new sense of confidence!
🌟Remember, Upward Facing Dog is an ACTIVE pose 🌟
With your knees lifted ⬆️, pressing down through the tops of your feet promotes greater flexibility in your hip flexors, quadriceps, and abdominal muscles. When your knees are ⬇️ down, these muscle groups remain relatively passive 🙊 limiting your potential for growth and range-of-motion.
So….my dear yogis, I invite you to show up on your mat with intention to practice the full expression of Upward Facing Dog as it will transform your practice, develop your strength (wrists, shoulders, core, glutes, legs and feet) and enhance overall wellbeing. It may not be easy in the beginning, however, I believe in you 💕
It’s a powerful pose that you CAN do 🎉
Enjoy the journey!
😘 Janel
DISCLAIMER: The content of this video is for educational and informational purposes only, it is not intended as medical advice or treatment. The information in this video is not intended to be used to diagnose, treat or prevent any disease, health issue, or illness. The purpose of this video is to encourage you to make cognizant decisions about your body and overall health after consulting with your physician or a qualified health professional (QHP). By watching this video and reading this blog post, you acknowledge that you are responsible for your own health and fitness decisions. You need to consult with your physician or a qualified health professional (QHP) prior to making any health or fitness changes, especially any changes related to a specific diagnosis or condition.
I am not a medical doctor or medical professional and I do not dispense medical advice or prescribe treatment. If you feel or believe that you have a medical problem or concern, contact your physician or health care provider immediately. Always consult with your medical doctor and/or health care provider before and/or making any other health/fitness related changes.
I am not responsible for any adverse effects or consequences that might result if you choose to make use of this video and blog post or apply any of the information that you have read on janelduross.com. By watching this video and blog post, visiting janelduross.com, and/or otherwise engaging with this information, you agree that you are solely responsible for any health and/or fitness decisions you make.
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