Continuation of our discussion on Upward Facing Dog from myyogaonline....
Benefits & Considerations
A common posture in our culture is to close through our chest, shortening our pectoralis muscles, weakening the muscles between the shoulder blades (rhomboids) and weakening our postural muscles (erector spinae). In addition, our hip flexor muscles (psoas, rectus femoris or quadriceps) become short and weak due to the sitting we do. Upward dog reverses these motions.
It causes us to open across the chest and into the hip flexors and asks our erector spinae, rhomboids, and core musculature to awaken.A common complaint in upward dog is a pinching sensation in the lower spine. This is where the core can have a protective and stabilizing effect. Contracting the muscles of the pelvic floor acts as force closure, which is the muscular force that allows the sacroiliac joints to fit together compactly. The partner to this is form closure, which is the way our joint fits together like a puzzle piece. Contracting the transverses abdominus or udiyanna bandha, acts as a back brace for our lower spine. The muscle wraps around our midsection like a girdle, blending in with the fascia of the low back. Ensure your core is engaged if you are experiencing pinching. Physically using a block between your thighs can increase the engagement of the adductor muscles of the groin, which can allow you to lengthen out of your lower spine. Try re-entering the pose thinking about length through the spine starting from the crown of the head first, and then imagine moving into a back bend. Certain students with low back pain are aggravated by extension of the spine. If you, or a student of yours, have this type of back pain, substitute a smaller back bend such as cobra, baby cobra, or sphinx pose, until you no longer feel the painful sensation.
Another common complaint in this asana is wrist pain. Often this can be due to the position of the wrists in relation to the shoulder joints. If the shoulders are moving past the wrist joints, you are forcing the wrists into a deep extension. The front of the shoulders should be stacked over the wrist joints, and maybe even slightly behind the wrists. Be sure to spread the weight evenly into the palms and to distribute the weight away from the carpal bones of the wrist.
Puppy Love
Upward facing dog is lovely back bend and heart opener that allows us to open areas of our bodies that are often closed during our days. Embracing ease, and softening into the pose, allows us to experience the benefits demonstrated by our animal models.
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