Urdhwamukhasvanasana ( Upward Facing Dog )

Urdhwamukhasvanasana:

Steps:

1. Stand in Samastithi
2. Inhale and lift your arms from the front.
3. As you exhale bend down, keep your palms on the side of your feet and knees straight.
4. Transfer your weight into your hands. Hold your breath and throw back both your legs back, only palms and toes should be on the ground.
5. Inhale and arch your back and look straight. Make sure your elbows are straight. Knees and abdomen up ( shouldn't touch the floor ) Only palms and toes should be on the floor.
6. Exhale and lift your hips and look down at your feet.

Coming out of Asana:

Hold your breath and jump forward, between your palms.
Inhale and raise up.
Exhale and bring your hands down to Samastithi.


Classification: 

     -  Back Arch
     -  Symmetrical
     -  Standing
     -  Dynamic / Static


Focus:

     -  Lower Back
     -  Spine
     -  Hands and Legs
     -  Abdomen
     -  Shoulders
     -  Chest 

Modifications:

      -  Feet apart                                                 
      -  Knees down
      -  abdomen down
      
Benefits:

      -  Improves Posture / Chest opening.
      -  Strengthens Spine, Arms, Wrist.
      -  Stretches Chest, Lungs, Shoulders and Abdomen.