Yoga Pose: Upward-Facing Dog (Urdhva Mukha Shvanasana)

In Sanskrit, Urdhva means upward, Mukha means face and Shvana means dog. This pose is named so because of the way it resembles a dog that is stretching its hindquarters.

Every yoga class incorporates this pose as part of a vinyasa flow, usually several times. And while Upward-Facing Dog looks a little like Cobra Pose (Bhujangasana), there are several differences. Here, the body is lifted off the ground (including the thighs) and it is supported by the palms of the hands and tops of the feet. This pose seems fairly easy but strength is needed to support the body, and open the chest and shoulders.

Urdhva Mukha Shvanasana strengthens the spine, arms and wrists while opening the chest, as well as the legs and hips. It can aid in increasing circulation to the lungs and abdomen. And is beneficial in increasing the range of motion for the spine and stretches the abdomen and hip flexors.

To enter this pose, you may begin on the floor resting on your belly or from Chaturanga Dandasana, stretching the legs away from the hips. Bring the hands close to the waist, with the fingers spread, and press the palms to the floor.

On the inhale, press the tops of the feet down while the chest and shoulders lift off the floor and squeeze the shoulder blades together and down towards the hips. Hands should align with the shoulders and chest should move slightly in front of the arms.

The gaze should move up and care should be taken so that the neck feels long and the head is not dropping back.

After a few breaths, exit this pose by bending the elbows, and with control, slowly lowering the body back to the floor.

Suggestions/Modifications:

Cobra pose may be practiced here when there is low back pain.
A blanket or bolster may be used under the hips when the low back or hip flexors are tight.

Yoga is a Y-O-U practice. As with any yoga pose, the most important thing to remember is to listen to the cues your body is giving. Find the most comfortable version of the pose, modify whenever needed and stay in the pose as long as time allows.

Comments

Slow Cooker Menudo (Real Food, Paleo, Whole30, AIP Friendly)

Menudo , or tripe soup, is a traditional soup commonly served on a Sunday morning. It is considered labor-intensive since it requires a very long cooking time, so it started the night before any plans to eat it, or made for special occasions. Due to its nourishing collagen-packed broth and mineral-rich protein, it has a cult following for those wishing to get rid of the Saturday night hangover! I remember my dad being the one prepping the tripe at night and I remember someone getting up during the night at various times to check on the pot of soup bubbling on the stove. I also remember becoming a teenager and deciding I no longer would eat organ meats! So I even gave up on all the other delicious ones, like tender beef tongue and beef cheeks. I also happily gave up the ones I never liked - like liver and mushy brains. Yes, brains...... As an adult, I decided being an adventurous eater was much more fun and I incorporated liver back in my diet. ...

Water Kefir Agua Fresca, Two Ways (Paleo, Real Food)

Mexico is the land of aguas frescas. Agua fresh, literally means fresh water, and it refers to traditional fresh fruit and/or veggie drinks. Aguas frescas are usually single-ingredient drinks, such as an agua de limon (a lime-ade), agua de pi ñ a (pineapple) or my favorite: agua de tamarindo (tamarind drink). And some aguas are simple combos such as a lime and cucumber agua fresca. Interestingly, the lime and cucumber flavor is usually made with nutrient-dense chia seeds and is recommended for a healthy digestion. Walk down most streets, especially those around or in the town square, and you may find a vendor or two serving a variety of aguas frescas out of huge glass containers. The drinks are then served in a plastic baggie with a straw, which is great while exploring the town! During market day or special event, vendors multiply and make it hard to choose between tables of colorful options! I spent three weeks in Mexico last month and indulged in...

Soft Baked Chocolate Chip Cookies (Real Food, Paleo, Vegetarian)

My soon to-be 13 year old daughter loves to both try new recipes and create them as well. She is the only one in our family that tolerates dairy well, but when she gets the urge to make a dessert, she will usually oblige me and make it Paleo. And lucky for us, she likes to make recipes like this one. You will have to trust me when I say that these cookies are legitimately delicious! This recipe makes around 21 cookies per batch. Her instructions do not call for you to smash each cookie down slightly before baking, but doing so may make for a denser and larger cookie. Also created by my daughter: MX's Healthy Homemade Chocolate Soft Chocolate Chip Cookies Dry Ingredients: 2 cups blanched almond flour 1 teaspoon baking soda 1/2 teaspoon real salt Wet Ingredients: 1/3 cup raw honey 1/4 cup palm shortening, melted (I use Nutiva ) 2 teaspoon vanilla extract 3 eggs, room temperature 1 1/2 dairy free chocolate chips (I us...

Holistic Instincts

Search This Blog