[{"@context":"https:\/\/schema.org\/","@type":"BlogPosting","@id":"https:\/\/www.youveda.com\/guided-yoga-standing-forward-bend-and-upward-facing-dog\/#BlogPosting","mainEntityOfPage":"https:\/\/www.youveda.com\/guided-yoga-standing-forward-bend-and-upward-facing-dog\/","headline":"Guided Yoga: Standing Forward Bend and Upward Facing Dog","name":"Guided Yoga: Standing Forward Bend and Upward Facing Dog","description":"<span class=\"rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\">2<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span> Standing Forward Bend will wake up your hamstrings and soothe your mind.\n\nThe upward-facing dog is a back-bending yoga posture that strengthens the arms, wrists, and spine. It also stretches the back and relieves the body of lower backache.","datePublished":"2018-05-08","dateModified":"2020-05-26","author":{"@type":"Person","@id":"https:\/\/www.youveda.com\/author\/mvallveameba-com-uy\/#Person","name":"Miguel Vallve","url":"https:\/\/www.youveda.com\/author\/mvallveameba-com-uy\/","image":{"@type":"ImageObject","@id":"https:\/\/www.youveda.com\/wp-content\/uploads\/nsl_avatars\/82ad20c5457e8fb1e0c4d171e49969da.jpg","url":"https:\/\/www.youveda.com\/wp-content\/uploads\/nsl_avatars\/82ad20c5457e8fb1e0c4d171e49969da.jpg","height":96,"width":96}},"publisher":{"@type":"Organization","name":"YouVeda","logo":{"@type":"ImageObject","@id":"https:\/\/www.youveda.com\/wp-content\/uploads\/2020\/04\/youveda_logo.png","url":"https:\/\/www.youveda.com\/wp-content\/uploads\/2020\/04\/youveda_logo.png","width":190,"height":51}},"image":{"@type":"ImageObject","@id":"https:\/\/www.youveda.com\/wp-content\/uploads\/2018\/05\/Upward-facing-Dog-1.png","url":"https:\/\/www.youveda.com\/wp-content\/uploads\/2018\/05\/Upward-facing-Dog-1.png","height":1154,"width":1154},"url":"https:\/\/www.youveda.com\/guided-yoga-standing-forward-bend-and-upward-facing-dog\/","about":["Guided Yoga","Knowledge Center"],"wordCount":392,"articleBody":"Reading Time:  2 minutesTwo poses for today are Standing Forward Bend and Upward Facing DogStanding Forward Bend and Upward Facing DogStanding Forward BendStanding Forward Bend will wake up your hamstrings and soothe your mind.StepsFrom Mountain pose exhale forward hinging at the hips. Bend the knees enough to bring the palms flat to the floor and the head pressed against the knees.Feel the spine stretching in opposite directions as you pull the head down and in and press the hips up.&nbsp; Work on straightening the legs to deepen the stretch in the backs of the legs.Breathe and hold for 4-8 breaths, actively pressing the belly into the thighs on the inhalation.To release: bend the knees keeping the back straight, inhale the arms out to the sides and inhale the arms and torso up back into Mountain pose.BenefitsCalms the brain and helps relieve stress and mild depressionStimulates the liver and kidneysStretches the hamstrings, calves, and hipsStrengthens the thighs and kneesImproves digestionHelps relieve the symptoms of menopauseReduces fatigue and anxietyRelieves&nbsp;headache and insomniaTherapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitisUpward Facing DogThe upward-facing dog is a back-bending yoga posture that strengthens the arms, wrists, and spine. It also stretches the back and relieves the body of lower backache.StepsLie flat on your belly with the top of your feet facing downwards. Your arms should be stretched down the length of the body.Bend your elbows and spread your palms beside the lowest rib.As you inhale, press your palms firmly on the mat and slowly lift your torso, hips, and knees off the mat. The entire weight of the body should be resting on the palms and top of the feet.You may look straight ahead or tilt your head slightly backward.Ensure that your wrists are in line with your shoulders and the neck is not strained.Stay in this pose for a couple of breaths.As you exhale, slowly lower your knees, hips, and torso back on the mat.BenefitsStretches and strengthens the back, thus relieving the body of lower backache.Most of the bodyweight is borne by the arms and wrists, thus strengthening them.This yoga pose helps improve body posture and also stimulates the abdominal organs."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Guided Yoga: Standing Forward Bend and Upward Facing Dog","item":"https:\/\/www.youveda.com\/guided-yoga-standing-forward-bend-and-upward-facing-dog\/#breadcrumbitem"}]}]