Urdhva Mukha Svanasana (Upward Facing Dog)
Urdhva Mukha means having the mouth upwards and Svana means a dog.
Technique
1. In Old School Hot Yoga this asana is typically entered after a set of Chaturanga Dandasana by dipping the body through from plank position. Of course one may also enter it from simply lying flat on the floor, face downwards.
2. The toes should point straight back; place the palms on the floor by the side of the waist, fingers pointing to the head.
3. Inhale, raise the head and trunk perpindicular to the legs and floor.
4. Keep the legs straight and tightened at the knees, but do not rest the knees on the floor. The weight of the body rests on the palms and toes only.
5. The spine, thighs and calves should be fully stretched, and the buttocks contracted tight. Push the chest forward and pull the shoulders back and down by rotating the elbows in slightly. Effectively, this should elongate the spine further and open the chest. The gaze should be up near where the wall meets the ceiling, without crunching the back of the neck.
6. During a Vinyasa, the next movement is Adho Mukha Svanasana (Downward Facing Dog) on the exhale breath. If this posture is being done in isolation, stay in the pose 30 seconds to 1 minute with deep breathing.
7. Bend the elbows, release the stretch, rest on the floor.