Adho Mukha Svanasana

Adho Mukha Svanasana {Downward facing Dog pose}-Steps And Benefits

Name: – Adho Mukha Svanasana.

Sanskrit: – अधोमुखश्वानासन|

Other Names: – Downward dog, downward facing dog pose.

Position type: – forward bend.

Preparatory Poses: – Uttanasana, Phalakasana.

Follow -up poses: – Sirsasana, Uttanasana.

Adho Mukha Svanasana is made from the Sanskrit words; in which meaning of Adho is ‘down’ Mukha means ‘face’ Svana means ‘dog’ and the meaning of asana is seat or posture. This posture is very similar to the position of dog facing downward so this asana named as Adho Mukha Svanasana.

The pose of this Asana is inverted and performed in the long way on a mat in which your hands and feet pushing against the floor. During this process hips are brought up in the air. The body in the long run frames a pyramidal triangular shape. This posture is like the position a pooch takes while extending in the wake of having a rest. The “Descending Facing Dog “or downward facing dog can be practiced as a preliminary stance for the standing postures, or to warm-up the muscles before a session of yoga.

Steps of Adho Mukha Svanasana

  • To begin this stance or pose, you ought to begin off on your knees and hands. Keep your knees straightforwardly beneath the hips and your hands a little before your shoulders.
  • Give your palms a chance to be spread out and your forefingers somewhat turned out or parallel.
  • Exhale and lift your knees away from the floor far.Adho-Mukha-Svanasana-steps
  • At first, you can keep your knees somewhat bowed and your heels lifted up from the floor.
  • At that point, stretch your tailbone far from your pelvis and press it delicately to the pubis.
  • Now raise your sitting bones against this resistance toward the roof and draw your legs into the crotch.
  • During exhalation let the highest point of your thighs be pushed back and your heel extended against the ground.
  • Try to keep your knees straight however not bolted.
  • Keep your thighs firm and roll the highest point of your thighs inwards. The front of the pelvis ought to be kept tight.
  • Brace your arms and press your index finger effectively into the floor.
  • From regions of the forefinger bases try to lift yourself.
  • This ought to be done from your wrists to the shoulder tops.
  • Keep your shoulder bones firm. At that point broaden them and convey them to the tailbone.
  • Your head ought to be between your arms. Abstain from giving it a chance to drop.
  • Adho Mukha Svanasana is a piece of the conventional surya Namaskar arrangement. It is likewise an exceptionally successful stance just independent from anyone else. You can stay in this stance for a couple of minutes.
  • For leaving this stance, you ought to twist your knees to the ground, breathe out and stop in Balasana (Child Pose) and rest for a minute then continue this pose for 5 to 6 times.

 Tip for beginners

Have a go at twisting your knees, coming up onto the chunks of your feet, conveying the tummy to lay on the thighs and the sit bones up high. At that point sink your heels, fixing the legs keeping the high upward pivot of the sit bones. Additionally take a stab at bowing the arms marginally out to the side, drawing the mid-section towards the thighs.

Benefits of Adho Mukha Svanasana

  • It stretches and gives strength to your whole body.
  • Helps in relieving back pain.
  • It rejuvenates your body.
  • Useful in headache, fatigue and insomnia.
  • Tones the body muscles.
  • Gives strength to your legs, feet, shoulders and arms.
  • Reduce anxiety and depression.
  • By this pose your body gets a 360 degree stretch.


Don’t perform this posture in case of carpal tunnel syndrome; if you are suffering from diarrhea avoid this pose. During the latter stages of pregnancy don’t do this Asana. In case of high blood pressure or headache you can use block for supporting your head. In case of chronic or recent injury to the arms, hips, shoulders and back avoid this. Before doing any yogic activities consult an expert and your doctor also.

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