Upward Facing Dog

What is the difference between cobra pose or bhujangasana, and upward facing dog, or urdhva mukha svanasana? They are both prone back bends that utilize support from the arms to raise the torso away from the floor. They both use strong activation of the lower body in order to keep the lumbar spine lengthened. They also both require that the shoulders are grounded down the back so we do not inadvertently hand on these already overworked joints. This week we will explore this powerful spinal extension and ways to approach it to make the alignment seem second nature. 

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Reclining Thumb to Big Toe Pose I
Supta Padangusthasana I
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Lie on the back with the legs straight. Draw your right knee into your chest and lengthen the left leg onto the floor. Wrap a strap around the ball of your right foot and extend the leg into the air. Reach the hands up the strap until the elbows are straight but the shoulders are still grounded. Hold for 10-20 breaths.
Therapeutics: Stretches the hamstrings, calves, buttock; also releases tension in the lower back.

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Cat/Cow Tilts
Marjaryasana
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Cat: Exhale round the back and drop the head and tail bone towards the floor. 
Repeat with your breath 10 times.
Cow: Begin on the hands and knees, toes pointed. Inhale lift the sternum forward and drop the pubic bone back between the legs to arch the spine. 
Therapeutics: Massages the internal organs and warms-up the muscles along the spine.

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Extended Child's Pose to Cobra Flow
Utthta Balasana to Bhujangasana Vinyasa

Begin in Balasana with the arms overhead on the floor. Inhale keep hands where they are and move torso through arms to come first into a knee plank position with the shoulders over the wrists, the torso and thighs in a straight line. 
Then exhale back into Balasana. 
As you inhale a second time, bring the shoulders over the wrists, lift the heart and come into a gentle backbend with pelvis pressing towards floor. 
Exhale return to Balasana. 
Repeat 5-10 times with the breath.
Therapeutics: Alternately stretches and strengthens front and back of body.

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Sphinx Pose
Salamba Bhujangasana

Lay on belly with legs together and toes pointed back. Bring forearms to floor with elbows aligned under shoulders and forearms parallel to each other, palms facing down. Lift sternum forward and up through crown of head. If lower back feels vulnerable, engage belly away from floor. Hold 5-10 breaths and release chest to floor with hands under forehead.
Therapeutics: Stretches front of body, creates space between vertebrae

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Cobra Pose
Bhujangasana

Lay on the belly with the hands under the shoulders. Press pubic bone into floor and lengthen legs behind you. Inhale and press upper body away from floor keeping shoulders back and chest broad. 
Hold 5-10 breaths and release chest to floor. 
Restorative: Can support lower abdomen with rolled blanket
Therapeutics: Opens front body, stretches lower back, strengthens arms ​

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Downward Facing Dog
Adho Mukha Svanasana
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Hold 1-3 minutes, release into Child's Pose.
Therapeutics: Strengthens arms and shoulders, stretches back of torso and legs

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Warrior I
Virabhadrasana I

​Begin standing in Tadasana. Step left leg back about three feet keeping feet hips width apart. Keep right toes turned forward and left foot turned slightly out. Turn hips gently towards front foot and balance weight on both feet. Inhale arms overhead. Exhale and bend right knee. Draw belly up and release tail bone towards floor. 
Hold 5-10 breaths then release and change sides.
Therapeutics: Opens front body and psoas, strengthens legs, improves balancev

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One-Legged King Pigeon Pose I
Eka Pada Rajakapotasana I

Begin in Adho Mukha Svanasana. Bring right knee onto floor behind right wrist, place shin across mat so that the right foot is on the left side of the mat. Stretch left leg behind you and try to square hips using a folded blanket under right hip if needed. Inhale press hands into floor as you lift the heart. Hold 5-10 breaths. 
Exhale and fold over bent leg. Hold up to 2 minutes. Release by pressing back to Adho Mukha Svanasana or all fours.
Therapeutics: Stretches outer hip of front leg, and lower back ​

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Upward Facing Dog
Urdhva Mukha Svanasana

Variation I: Lay on belly with hands under shoulders,  lengthen legs behind you. Press palms into floor and inhale the upper body and thighs away from the floor. Keep shoulders back and chest broad (shown). Hold 5-10 breaths and release. 
Variation II: You can also prop the lower thighs on a bolster or rolled blanket and place hands on low blocks for support.
Therapeutics: Strengthens arms, stretches front body

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Half Happy Baby Pose
Ardha Anandabalasana

Lay on the back with the knees bent and feet on the floor. Draw right knee into the chest with the knee to the outside of the body. Either hold the back of the knee with the right forearm or hold the outside of the foot with the right hand and draw knee towards floor. If it is comfortable, extend the left leg and press that thigh towards the floor.
Therapeutics: Stretches the groins, inner thighs and hamstrings.

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Corpse Pose
Savasana

Lay on the back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.
Therapeutics: Allows for integration of mind and body after asana practice, promotes restful awarenes