Upward dog exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Upward dog )

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Name of exercise  Upward Dog
Other names of exercise Upward dog
Description of exercise Upward dog is a yoga pose that is often used in sun salutations and vinyasa flow sequences. It is a backbend that stretches and strengthens the entire body, particularly the arms, chest, spine, and abdomen. To perform upward dog, start by lying face down on the mat with your palms flat on the floor next to your ribs. As you inhale, press into your hands and lift your chest off the ground while keeping your legs and hips on the mat. Your arms should be straight and your shoulders relaxed. Hold the pose for a few breaths before exhaling and releasing back to the mat. Upward dog is a great exercise for improving posture, relieving back pain, and increasing flexibility.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie face down with hands at chest level and toes on floor.
  • Lift neck upward.
  • Using your upper and lower back muscles, lift your chest, arching the back, while rolling feet downward until thighs lift off floor.
  • Use your arms only as needed until elbows are fully straight.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar, Shoulder, Elbow & Wrist
    Type of Muscles Cervical, Back, Triceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Elevation, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved posture
  • Increased flexibility
  • Strengthened arms, shoulders, and wrists
  • Stretched chest and abdominal muscles
  • Improved digestion
  • Reduced back pain
  • Increased energy and alertness
  • Improved mood
  • Improved breathing
  • Reduced stress and anxiety

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Upward dog exercise, also known as Urdhva Mukha Svanasana, is a beneficial yoga pose that can help improve flexibility, strengthen the back muscles, and open the chest. However, there are certain situations in which it is best to avoid practicing this pose.Firstly, if you have a back injury or any other medical condition that affects your spine, it is important to consult with a healthcare professional before attempting this pose. Additionally, pregnant women should avoid this pose as it can put pressure on the abdomen and may be uncomfortable.If you have wrist or shoulder injuries, it is best to avoid this pose or modify it by placing your hands on blocks or using a strap for support. Lastly, if you feel any pain or discomfort during the pose, it is important to listen to your body and come out of the pose. It is always better to prioritize safety and avoid the pose if it does not feel right for your body.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Keep elbows close to sides.

    • Helpful in Diseases

  • back pain
  • sciatica
  • scoliosis
  • osteoporosis
  • arthritis
  • fibromyalgia
  • asthma
  • bronchitis
  • emphysema
  • hypertension
  • heart disease
  • diabetes
  • obesity

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    Frequently asked questions

     

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