Upward Facing Dog Foot Hold

Sanskrit Name:	Urdhva Mukha Shvanasana
Similar Pose Names:	Ardha Bhekasana ,Frog,Up Dog
Category:	Seated & Floor
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Membership Category:	Yoga Lesson Planner
Sub Category:	Seated & Floor
Types:	Arm Balance, Balance, Strengthen, Stretch, Chest Opener, Prone, Seated & Floor, Animal
Anatomy:	Arms & Shoulders, Core, Hips, Lower Back, Middle Back, Neck, Psoas, Wrists & Arms, Upper Back
Chakras:	Base, Sacral Centre, Solar Plexus Centre, Heart Centre, Throat Centre
Therapy:	Confidence Building, Herniated Disc, Sciatica, Leg Congestion, Poor Posture, Varicose Veins
Drishti:	Tip Of Nose
Dosha:	Vata, Pitta, Kapha

Lie on stomach with elbows underneath shoulders. Firm pubic bone down and draw belly in. Cross left forearm in front of body. Bend right knee. Reach back with right hand to hold top of foot, pulling the foot in towards outside of right hip. Soften top of right thigh. Turn fingers towards front. Turn right side body towards front as well. Hold. Repeat on other side.

Stretches inner thighs, groins, hips. Opens chest, shoulders.

Support lift of upper torso by using a bolster under lower ribs.

Knee injury.

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