[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"main-navigation":3,"article-urdhva-mukha-svanasana-anleitung":60},{"id":4,"uid":5,"url":5,"type":6,"href":7,"tags":8,"first_publication_date":9,"last_publication_date":9,"slugs":10,"linked_documents":11,"lang":12,"alternate_languages":13,"data":14},"akuHuBEAACoA67wR",null,"navigation","https:\u002F\u002Fyogasoul.cdn.prismic.io\u002Fapi\u002Fv2\u002Fdocuments\u002Fsearch?ref=aowt1xIAACcAQHEn&q=%5B%5B%3Ad+%3D+at%28document.id%2C+%22akuHuBEAACoA67wR%22%29+%5D%5D",[],"2026-07-06T11:38:01+0000",[6],[],"de-de",[],{"nav_items":15},[16,31,41,51],{"label":17,"level":5,"link":18,"target_link":29},"Yoga Übungen",{"id":19,"type":20,"tags":21,"lang":12,"slug":22,"first_publication_date":23,"last_publication_date":24,"uid":25,"link_type":26,"key":27,"isBroken":28},"akuHwBEAACkA67wq","category",[],"yoga-ubungen","2026-07-06T11:38:02+0000","2026-08-09T23:06:15+0000","yoga-uebungen","Document","daeae874-a2a1-4e8f-9a8a-c6ef159d17ad",false,{"link_type":30},"Any",{"label":32,"level":5,"link":33,"target_link":40},"Meditation & Achtsamkeit",{"id":34,"type":20,"tags":35,"lang":12,"slug":36,"first_publication_date":9,"last_publication_date":37,"uid":38,"link_type":26,"key":39,"isBroken":28},"akuHvhEAACkA67wj",[],"meditation--achtsamkeit","2026-08-09T22:19:57+0000","meditation-achtsamkeit","b560acdf-fc8c-4b52-ab99-6bb5c8540049",{"link_type":30},{"label":42,"level":5,"link":43,"target_link":50},"Yoga Ernährung",{"id":44,"type":20,"tags":45,"lang":12,"slug":46,"first_publication_date":9,"last_publication_date":47,"uid":48,"link_type":26,"key":49,"isBroken":28},"akuHvBEAACwA67we",[],"yoga-ernahrung","2026-08-09T22:20:14+0000","yoga-ernaehrung","9afc973f-cbe9-4892-9fe1-c072600c99e0",{"link_type":30},{"label":52,"level":5,"link":53,"target_link":59},"Yoga Equipment",{"id":54,"type":20,"tags":55,"lang":12,"slug":56,"first_publication_date":9,"last_publication_date":57,"uid":56,"link_type":26,"key":58,"isBroken":28},"akuHuhEAACsA67wW",[],"yoga-equipment","2026-08-09T22:20:36+0000","d67bcbc4-3671-4410-b3b7-7789540db37d",{"link_type":30},{"id":61,"uid":62,"url":5,"type":63,"href":64,"tags":65,"first_publication_date":66,"last_publication_date":67,"slugs":68,"linked_documents":70,"lang":12,"alternate_languages":71,"data":72},"aoMsBhIAAC0ARa4x","urdhva-mukha-svanasana-anleitung","article","https:\u002F\u002Fyogasoul.cdn.prismic.io\u002Fapi\u002Fv2\u002Fdocuments\u002Fsearch?ref=aowt1xIAACcAQHEn&q=%5B%5B%3Ad+%3D+at%28document.id%2C+%22aoMsBhIAAC0ARa4x%22%29+%5D%5D",[],"2026-08-17T17:07:00+0000","2026-08-24T11:40:57+0000",[69],"haufige-fehler",[],[],{"title":73,"category":74,"additional_categories":78,"author":89,"article_type":108,"vegan":28,"gluten_free":28,"ayurvedic":28,"raw":28,"level":109,"vinyasa":28,"hatha":28,"yin":28,"restorative":28,"scope":110,"teaser":111,"featured_image":116,"reading_time":123,"body":124,"stil_name":5,"tags":245,"meta_title":251,"meta_description":252},"Urdhva Mukha Svanasana: Der nach oben blickende Hund Schritt für Schritt",{"id":19,"type":20,"tags":75,"lang":12,"slug":22,"first_publication_date":23,"last_publication_date":24,"uid":25,"data":76,"link_type":26,"key":77,"isBroken":28},[],{"name":17},"ae1bf25d-e1e1-46f4-8e22-7c50288aa3bf",[79],{"category":80},{"id":81,"type":20,"tags":82,"lang":12,"slug":83,"first_publication_date":84,"last_publication_date":85,"uid":83,"data":86,"link_type":26,"key":88,"isBroken":28},"anj5UBIAAC0ALzeZ",[],"asanas","2026-08-09T22:04:46+0000","2026-08-17T15:31:43+0000",{"name":87},"Asanas","41f69d07-5b79-4158-b047-518a4281627e",{"id":90,"type":91,"tags":92,"lang":12,"slug":93,"first_publication_date":94,"last_publication_date":94,"uid":93,"data":95,"link_type":26,"key":107,"isBroken":28},"anidPxIAAC0ALgLN","author",[],"alexander-bobrowski","2026-08-09T15:33:50+0000",{"name":96,"avatar":97},"Alexander Bobrowski",{"dimensions":98,"alt":5,"copyright":5,"url":101,"id":102,"edit":103},{"width":99,"height":100},2147,2640,"https:\u002F\u002Fimages.prismic.io\u002Fyogasoul\u002FTarT3N6gLaL5wvKu_Alexander_Bobrowski_Profil.jpg?auto=format,compress","TarT3N6gLaL5wvKu",{"x":104,"y":104,"zoom":105,"background":106},0,1,"transparent","050a7d14-d204-49f0-8892-41de3e20af69","Anleitung","Fortgeschritten","Einzelübung",[112],{"type":113,"text":114,"spans":115},"paragraph","Urdhva Mukha Svanasana ist die intensivere Schwester von Bhujangasana und fester Bestandteil des klassischen Sonnengrußes.",[],{"dimensions":117,"alt":5,"copyright":5,"url":120,"id":121,"edit":122},{"width":118,"height":119},2752,1536,"https:\u002F\u002Fimages.prismic.io\u002Fyogasoul\u002F5h93qkFM3dwKWl8t_Firefly_GeminiFlash_FotorealistischesFotovonMarco-Yogalehrer%2C35-imYogasoul-Studio-UrdhvaMukhaSv872488.png?auto=format,compress","5h93qkFM3dwKWl8t",{"x":104,"y":104,"zoom":105,"background":106},4,[125,135,209,234],{"variation":126,"version":127,"items":128,"primary":129,"id":133,"slice_type":134,"slice_label":5},"default","initial",[],{"content":130},[131],{"type":113,"text":114,"spans":132},[],"text_slice$3869f32e-2611-436c-92ed-a4180d483ce9","text_slice",{"variation":126,"version":127,"items":136,"primary":137,"id":207,"slice_type":208,"slice_label":5},[],{"duration":138,"level":109,"sanskrit_name":139,"equipment":140,"intro":141,"benefits":142,"contraindications":153,"steps":157},"3–5 Atemzüge","Urdhva Mukha Svanasana",[],[],[143,147,150],{"type":144,"text":145,"spans":146},"list-item","Kräftigt Arme und Rücken",[],{"type":144,"text":148,"spans":149},"Öffnet Brustkorb und Hüftbeuger",[],{"type":144,"text":151,"spans":152},"Energetisierend",[],[154],{"type":113,"text":155,"spans":156},"Bei Handgelenks- oder Rückenproblemen eher Bhujangasana bevorzugen",[],[158,165,172,179,186,193,200],{"title":159,"description":160,"image":164},"Ausgangsposition",[161],{"type":113,"text":162,"spans":163},"Bauchlage, Hände neben der Taille, Finger zeigen nach vorne.",[],{},{"title":166,"description":167,"image":171},"Heben",[168],{"type":113,"text":169,"spans":170},"Einatmen, Arme strecken, Oberkörper und Oberschenkel vom Boden heben.",[],{},{"title":173,"description":174,"image":178},"Bodenkontakt",[175],{"type":113,"text":176,"spans":177},"Nur Hände und Fußrücken bleiben am Boden, die Knie schweben.",[],{},{"title":180,"description":181,"image":185},"Schultern positionieren",[182],{"type":113,"text":183,"spans":184},"Schulterblätter nach unten ziehen, Brustkorb öffnet sich nach vorne.",[],{},{"title":187,"description":188,"image":192},"Becken schützen",[189],{"type":113,"text":190,"spans":191},"Leicht nach vorne kippen, Gesäß aktiv, um den unteren Rücken zu entlasten.",[],{},{"title":194,"description":195,"image":199},"Blick",[196],{"type":113,"text":197,"spans":198},"Nach vorne oder leicht nach oben.",[],{},{"title":201,"description":202,"image":206},"Halten",[203],{"type":113,"text":204,"spans":205},"3–5 Atemzüge, meist als Übergang im Sonnengruß genutzt.",[],{},"how_to$2d59366d-6a99-4eba-ab86-fd46012d7ec4","how_to",{"variation":126,"version":127,"items":210,"primary":211,"id":233,"slice_type":134,"slice_label":5},[],{"content":212},[213,217,223,228],{"type":214,"text":215,"spans":216},"heading3","Häufige Fehler",[],{"type":144,"text":218,"spans":219},"Schultern ziehen sich zu den Ohren hoch.",[220],{"start":104,"end":221,"type":222},40,"strong",{"type":144,"text":224,"spans":225},"Der untere Rücken überstreckt sich statt bewusster Beckenkontrolle.",[226],{"start":104,"end":227,"type":222},34,{"type":144,"text":229,"spans":230},"Knie berühren versehentlich den Boden.",[231],{"start":104,"end":232,"type":222},38,"text_slice$d7eb2514-455d-4bf4-a435-cf0bde1dcb33",{"variation":126,"version":127,"items":235,"primary":236,"id":244,"slice_type":134,"slice_label":5},[],{"content":237},[238,241],{"type":214,"text":239,"spans":240},"Variante",[],{"type":113,"text":242,"spans":243},"Bei Handgelenksbeschwerden auf Fäuste stützen oder Bhujangasana wählen.",[],"text_slice$a0d81f01-4921-4955-9590-3dfe25dfb4c0",[246,248,249],{"tag":247},"Rückbeugen",{"tag":87},{"tag":250},"Sonnengruß","Urdhva Mukha Svanasana Anleitung – Richtig üben","Urdhva Mukha Svanasana Schritt für Schritt erklärt: Beckenkontrolle und Schulterausrichtung – häufig im Sonnengruß genutzt."]