Yoga Upward Dog

Upward Dog Pose is one of the entry-level yoga poses. This pose can mobilize the spine and is suitable for people with sore back muscles. Back muscle soreness is generally caused by excessive tension in the back muscles. If not treated in time, symptoms such as lumbar disc herniation will occur. This movement is suitable for people who often sit in the office to work. It can not only strengthen the body, but also refresh the eyes and relieve waist pain and back discomfort.

effect

Improve your posture

Strengthens spine, arms, and wrists

Stretches the chest and lungs, shoulders, and abdomen

Firm buttocks

Stimulates abdominal organs

Helps relieve mild depression, fatigue and sciatica

Helps treat asthma

This pose rejuvenates the spine. Especially recommended for those who suffer from back stiffness. This pose is also very effective for people with lower back pain, sciatica, and herniated or prolapsed discs. This pose strengthens the spine. Treat back pain. Because the chest is fully expanded, the lungs become more elastic. The blood in the pelvic area also gets complete circulation, keeping it healthy.

Contraindications/Warnings

Back Injury

Headache

Pregnant

Exercises

1. Lie prone. Stretch your legs back with your toes pointing straight back. Bend your elbows and place your open hands on the floor at your sides with your fingers pointing forward. Your forearms should be perpendicular to the floor.

2. Inhale, push the ground with both hands steadily and forcefully, and feel that you are pushing slightly backwards; as if you are trying to lift your body forward along the ground. Then, fully extend your arms while inhaling again, while at the same time lifting your upper body and tightening your leg muscles, straightening your legs and lifting your knees off the ground. Keep your thighs slightly tucked inward; turn your elbows forward.

3. Squeeze the tailbone forward and bring the pubic bone closer to the navel. Squeeze your glutes, but don't stiffen them. Keep your legs straight and your knees tight, being careful not to let your knees rest on the ground. The weight of your body should be placed only on your toes and palms.

4. Stabilize your shoulders and retract your shoulder blades. Push your sternum up, but avoid pushing your ribs too far forward, which can stiffen your sacrum. Look straight ahead or tilt your head back slightly, but be careful not to squeeze the back of your neck or shrug your shoulders, which can put pressure on your throat.

5. This pose is a fixed pose in the Sun Salutation, but you can also practice this pose alone and maintain this pose for 15-30 seconds, breathing naturally. Then lower your body back to the ground; you can also lift your hips up as you inhale to transition into Downward Facing Dog (Adho Mukha Svanasana).