How to do Urdhva Mukha Svanasana | Upward Facing Dog in Ashtanga Yoga Ashtanga Alignment Principles
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- เผยแพร่เมื่อ 20 ต.ค. 2024
- Upward Facing Dog is one of the most practiced poses within the entire Ashtanga sequence, but do you know how to practice it safely?
In this tutorial, we’re discussing URDHVA MUKHA SVANASANA / UPWARD FACING DOG POSE, a foundational pose in Ashtanga Yoga. You’ll learn the traditional vinyasa cues as Jelena demonstrates how to move into this pose from Chaturunga Dandasana, with different ways to transition and the benefits of each. You’ll understand how to determine the distance between hands and feet to avoid compression, how to keep your legs straight and engaged, and how to properly rotate your arms to avoid injury risk. You’ll also learn what sensations to look for that help you know you’re on the right track to fully and deeply experiencing this pose.
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You have the best tutorials on the internet! thank you very much.
AMAZING! This is the clearest video about how to do an upward dog properly! I always felt like I’m doing it wrong but couldn’t figure out what exactly I should change. Now I understand I was collapsing with my stomach and locking my elbows, when I should really hold my lower stomach, hold my thighs and glue the arms to the shoulders. Just like you explained so beautifully. Thanks so much! It is really not about the stretch of the back, it’s about the posture of the front part of the body
David and Jelena, I am so grateful for your tutorials. You have helped me care for my body as I show up to practice each day. Often, when I feel a “message” from my body in a certain pose or transition, I come here to see what you advise. The “smallest” tweaks have had a huge impact, here. Today, specifically, for my lower back! The idea of coming to stretch the front line in up-dog is a revelation! And I will also explore correcting my gaze and neck…amazing. 🙏🏽 Much love from this viewer.
Internal rotation of the shoulder! Thank you!! I can feel strength in this asana now!
Yes! Makes such a big difference :)
Love these tutorials …I like you share the right suggestions but also the right sensations to discover the RIGHT allignement
You are so welcome! :)
Thankyou for educational breakdown of the asana 🙏🙏🙏
Great vid. Really helped me nail the foot roll
Outstanding mam and sir thank you for correcting the poses many thing learn in this channel. And please make videos on tuck pose in vinayas flow.
Dear David and Yelena, I've just discovered your channel along with starting practicing ashtanga yoga and I couldn't be more thankful. You are really helping a lot, I really appreciate that! I love what you do. Thank you so much!
Dear Jelena and David thank you very much for this new lesson, for your big heart, sympathy and esaustive explanations. You are always harmonious. GOD BLESS YOU. Cecilia
I’m so grateful for these videos - I practice at home alone so super amazing lessons for me
So GOOD - thank you sooo much!
I love your videos. There are some essentials which no often are being mentioned on other channels. I would love to see triangle and cow poses
Great suggestions! We'll do one on Triangle pose soon :)
I love your style, I love your videos and the great and practical explanations about the yoga poses. Thank you so much for sharing. This really helps. 🙏😁
Glad you find our videos helpful :) We'll be posting more soon!
thank you for these videos full of precious details. I look forward to the next tutorial
Wonderful to hear - thank you! :)
Oh my godness, I am in love with both of you! I am learning so much! THANK YOU!
I am so happy that you have these videos. They take apart one pose after another and instruct on how to go from beginning to actually building up to performing the moves/poses properly. I become overwhelmed easily when trying to practice yoga. This way I work on one move/pose at a time, paying slow attention to the muscles, and what they are doing. The tips that you share make all the difference. Thank you so much. I am enjoying learning and the great feeling I get after practice. I feel so much better! Again, Thank You!
Love all your tips. Thank you!
Thank you Tamar! 🙏
Wonderful tips on how to avoid neck compression. I was wondering why my neck was hurting & now I learned how to resolve that issue. Thank you!
Namasthe. Good video. Very much useful. Thanks.
Thank you so much for these tips. I once was told by a teacher to externally rotate my arms so working on trying to internally rotate is a process but good to be mindful of. I would love to see a video of you doing a vinyasa flow, Sun A - including downward dog to chaturanga to upward facing and back to downward dog so I can catch these cues. APPRECIATE you both.
I love the chemistry between you both. Hope to learn more....thank you.🙏
So helpful, thank you! Just finished a nice binge-watch of your tutorialS 😅 can’t wait to see how it goes in tomorrow in practice.
You are amazing, guys! I used to have such problems with Urdhva Mukha Svanasana. WIth your techniques it has improved a lot. Thank you. You are a huge help!
Thanks for sharing this unbelievable helpful tutorials 😊thanks a lot
Thx both for sharing the tip! It’s very helpful ❤
Fabulous 🙏
Thanks so much for this! I don’t practice Ashtanga, but the internal rotation of the arms was such a Vinyasa practice changer for me. I can feel it in my triceps today (while my shoulders feel relief). You guys are such great teachers! ❤️ 🤗 Alison
Thanks for the feedback Allison, we're glad it was helpful! ☺
WONDERFUL TUTORIAL!!!
Thanks guys- could you do a video on which poses in the ashtanga practice that DO engage the glutes? Thanks a million!
Thanks for your great work and explanations!
I appreciate it endlessly!
Thank you Sylvie! We're so happy to hear it! :)
Thank you David and Jelena for this very informative video. 💕🙏🏻
Glad it was helpful! :)
Thank you! That was very helpful!
Hi! Thank you for your amazing teachings!! Learning soooo much. I would like to know how you would transition to the interior upper arm rotation from a modified chaturanga. If I need to go down all the way to the floor, how do I correctly lift into upward facing dog?
Thanks David and Jelena from Barcelona. I do the postures you teach us again and again to improve them, they are very helpful for me and I am improving my postures through your videos. Both of YOU are GREAT!!!!
Always the best. Thank you so much 👍🙏
Thank you! :)
These are amazing videos
Thank you so much
I don’t always intuitively know where the work is
The demonstrations help to get on the right path without just rushing through
The head positioning here is just brilliant
so much space😊
Here you ll find some very simple and useful explanations to prepare most of vinyasa s practice safely and preventing injuries 👉🙏 th-cam.com/channels/iA5yVuBocYZo9ugmhjotjw.html
Lindo ver meus professores juntos, it is a joy!
love that ! thank you
Hello David and Yelena, I would like to know movement, safe movement recommendations, for moving from triangle to half-moon. Thank you.
Hey, gracias 🙏🏻
You're welcome :)
Hi! I'm just getting back into Ashtanga and these are really helpful since Im not living in Toronto anymore to go to the studio. I would love to see some videos on hip opening exercises for standing/sitting half lotus, full lotus, marichyasanas. But lets be honest you can do videos on all the poses and postures as they are all so dynamic and engaging
Happy to help! And thanks for all the great suggestions - we already have some of those ready to be posted soon - stay tuned :)
Very helpful!😇
Great to hear :)
Thank you for your great work! I have a question about the shoulder position in the asanas.
Is there a scheme or guidelines in which asanas internal or external rotation takes place in the shoulders? I've always heard that external rotation is desirable in all positions but through your tutorials I see the point in internal rotation in some asanas.
I have been suffering from wrist problems for a long time and I believe that the index knuckle does not have enough contact with the mat due to the external rotation.
Thank you so much - you're doing a really great job!
Great question, it's a bit of a long answer - we'll add a tutorial on it soon :) Thanks for asking! :)
@@DavidandJelenaYoga thank you! 🙏
thank you!
,a cool video keep up the great content.. Thank you…
Appreciate the feedback and happy you found it helpful :)
@@DavidandJelenaYoga Thank you very mutch... have a nice Weekend.... see you….
What about thighs? It should touch the ground or not. Thanks for excellent explanation.
Hello Jelena and David, can you make a video on why my lower back hurts when I do cobra pose? I also find I am putting a lot of force into my arms.
Hi
As you said we should rotate the shoulder internally it doesnot compress the bones together in the front as pec major and minor is also get les s movement yo move properly.
plz share the wall mounts u use for yoga mats
Hi there, ive noticed a difference in my yoga mala drshti description for the drshti. for my book on page 46 (this is the edition with the new foreword by R. Sharath). It describes that the drshti for all the odd numbered movements in surya namaskara to be towards the middle of the eyebrows(broomadhya drshti), and the even numbered movements to be on the tip of the nose, with exception of downward facing dog of course. So for this one, that would mean the gaze would be between the eyebrows according to my addition of yoga mala. I was wondering if you would be able to clear this up for me. I do not mean to challenge your teachings, i just want to do it as correct as possible. perhaps things changed since my edition?
Hey Jordy, great question. And yes a few details have changed since the last edition of Yoga Mala. For the most recent tristana cues, we suggest referring to Sharath's book, Astanga Yoga Anusthana. :)
@@DavidandJelenaYoga ahah. Thank you!
how do you build the strength to push over your toes from chaturanga to upward facing dog without dropping your knees or thighs to the ground? what muscles support that part of the movement?🙏
Hello, Do you have any sun salutation videos? Thanks 😊
Yes we do 😊
th-cam.com/video/_KwqRn2lR_o/w-d-xo.html
th-cam.com/video/SBpyqE8INk0/w-d-xo.html
That magic spot in Chinese is called the dantien; and in Japanese, called the hara; this spot is very important for channeling prana, or qi.
🥰🥰
Me too
So if I'm understanding correctly, updog internally rotate arms, and downdog is external rotation?
Yes this is correct 😊
@@DavidandJelenaYoga thank you! 🙏
I'd like to see Bhujangasana
Im a big fun of yours
Thank you so much!
What is the Sanskrite name for this pose
Very new to this. I guess this is why this is hurting my wrists. Perhaps I was doing it too long.
I was doing it all wrong and yes it did hurt 😅🥲 Thank you for the precision, great detailed tutorial 🙏🏼❤️