This document describes the yoga pose Urdhva Mukha Svanasana or upward facing dog pose. It provides instructions for getting into the pose, which involves coming into a crocodile position and lifting the head, chest, hips and legs off the floor while balancing on the hands and toes. The body forms an inverted V-shape. It should be held for 10-30 seconds while breathing deeply. Coming back to crocodile position allows for relaxation. The benefits mentioned are improved blood flow to the abdominal organs aiding digestion and constipation, as well as flexibility and strength in the spine.

1. Urdhva Mukha Svanasana – Urdhva Mukha Svanasana

2. Urdhva Mukha Svanasana – Urdhva Mukha Svanasana
Urdhva Mukha Svanasana – Urdhva Mukha Svanasana (urdhva – upward, mukha –
face, svana – dog)
Practice:
1. Come to Makrasana (crocodile posture), place palms beside chest at last rib bone,
elbows up and close to each other.
2. Keep the feet about one foot apart. The toes should point backward.
3. Place the palms by the side of the waist,
4. Inhale raise head, neck, chest, pelvic, hip, legs off the floor by keeping elbow
straight and locked.
5. Stretch and lengthen the head neck and trunk as far back as possible, without
placing the knees on the ground.

3. Urdhva Mukha Svanasana – Urdhva Mukha Svanasana
6. Keep the legs straight and tightened at the knees, balancing at your palms and
your toes.
7. Distribute the pressure evenly at your back. Do not shrug your back open your
chest and widen your shoulder.
8. Tighten calf, thigh, butt muscles.
9. Open chest broad by pushing arms down against floor.
10. Stay for 10 to 30 second, with deep inhalation and exhalation.
11. Exhale, come back to Makrasana and relax.

4. Urdhva Mukha Svanasana – Urdhva Mukha Svanasana
Benefits:
1. The compressing action on the abdomen
helps in squeezing out stagnant blood
from the abdominal organs and
encouraging fresh flow of blood.
2. It is very useful for all stomach ailments,
including indigestion and constipation.
3. Arching the back exercises the spine,
making the muscles supple and revitalizing
the spinal nerves.