During pregnancy, it’s important to engage in gentle and safe exercises to help support your body as it undergoes various changes. One such exercise that many pregnant women may wonder about is the upward dog pose, also known as Urdhva Mukha Svanasana in Sanskrit. This yoga pose offers a range of benefits, but it’s important to understand how to safely practice it during pregnancy. In this article, we’ll explore the definition of the upward dog pose, the steps to perform it, its benefits, and the precautions to take during pregnancy.
Definition in Sanskrit:
Urdhva Mukha Svanasana ऊर्ध्वमुखश्वानसन (Upward-Facing Dog Pose)
सर्व रोग प्रणाशनं असनं
(Sarva roga pranashanam asanam)
Translation: Upward dog pose – eliminates all diseases.
Steps to do:
1. Start by lying down on your stomach with your legs extended and the tops of your feet resting on the mat.
2. Place your palms on the mat beside your ribcage, fingers spread wide and elbows close to your body.
3. Press into your palms and lift your chest off the mat, keeping your legs and hips grounded.
4. Straighten your arms and lift your chest towards the ceiling, drawing your shoulders back and down.
5. Hold the pose for a few breaths, then release back down to the mat.
Benefits:
1. Strengthens the spine, arms, and wrists.
2. Stretches the chest, lungs, shoulders, and abdomen.
3. Stimulates abdominal organs and helps relieve back pain.
4. Improves posture and can help relieve fatigue.
Precautions:
1. Avoid excessive compression of the abdomen, especially in the later stages of pregnancy.
2. Listen to your body and only go as deep into the pose as feels comfortable.
3. If you experience any discomfort or pain, discontinue the pose and consult with a prenatal yoga instructor or healthcare provider.
Incorporating the upward dog pose into your prenatal yoga practice can help support your body and promote overall well-being during pregnancy. Remember to approach this and any other exercise with mindfulness and care, and always consult with a healthcare provider before beginning a new fitness routine during pregnancy.
