URDHVA MUKHA SVANASANA

STEPS :

1.Starting position

• Lie flat on your stomach.

• Keep your legs extended straight back, feet hip-width apart, with the tops of the feet pressing into the mat.

• Place your palms on the floor beside your lower ribs, fingers spread and pointing forward.

2. Inhale & lift the chest

• As you inhale, press firmly through your palms.

• Straighten your arms and lift your chest upward, drawing your shoulders back and down.

3. Lift thighs off the floor

• Shift your weight slightly forward so that only the tops of your feet and your palms are touching the floor.

• Keep your thighs and pelvis lifted, avoiding any collapse in the lower back.

4. Open the chest

• Roll your shoulders back, expand the chest, and keep your elbows close to your body.

• Look straight ahead or slightly upward (avoid over-compressing the neck).

5. Hold the posture

• Breathe deeply, keeping your body active and lifted.

• Hold for 15–30 seconds.

6. Release

• Exhale slowly, bend your elbows, and lower your chest and thighs back to the mat.

• Rest in prone position or move into Adho Mukha Svanasana (Downward-Facing Dog).

BENEFITS :

1. Musculoskeletal Benefits

• Strengthens the spine, arms, and wrists.

• Tones and strengthens the gluteal and leg muscles.

• Improves posture by counteracting slouching.

• Increases flexibility of the spine and shoulders.

2. Respiratory Benefits

• Expands the chest and lungs, improving breathing capacity.

• Helps open the bronchial passages for better airflow.

3. Circulatory & Nervous System Benefits

• Improves blood flow to the spinal region and brain.

• Stimulates the nervous system, boosting alertness.

4. Digestive & Abdominal Benefits

• Stretches and stimulates abdominal organs, aiding digestion.

• Improves core strength and stability.

5. Mental & Emotional Benefits

• Energizes the body and reduces fatigue.

• Helps relieve mild depression and stress.

CLINICAL IMPORTANCE :

1. Spinal health & posture correction – 

Helps counteract kyphosis (forward rounding of the back) and improves spinal alignment by strengthening back extensors.

2. Intervertebral disc nourishment – 

Gentle extension stimulates fluid exchange in spinal discs, supporting recovery from mild disc dehydration or early degeneration.

3. Postural rehabilitation -   

Useful in physiotherapy/yoga therapy for office workers and those with “computer neck” to open the chest and extend the cervical spine.

4. Respiratory benefits -

Expands thoracic cavity, improving lung capacity and aiding conditions with mild restrictive breathing patterns.

5. Shoulder mobility restoration – 

Strengthens scapular stabilizers and increases shoulder extension range, helpful in post-injury stiffness.

6. Core and pelvic floor support – 

Engages abdominal and pelvic muscles, assisting in rehabilitation after mild abdominal weakness.

7. Stress and fatigue relief – 

Gentle backbend stimulates the sympathetic and parasympathetic balance, reducing stress-related muscle tension.

8. Digestive stimulation – 

Mild abdominal stretch supports peristalsis and may help reduce constipation tendencies.

9. Improved circulation – 

Encourages venous return from the lower limbs and improves overall blood flow.

10. Adjunct in mild low-back rehabilitation – 

When done under guidance, it can assist in recovery from non-acute low back pain by enhancing spinal extension strength.