5 Simple Steps To Do Adho Mukha Svanasana And Their Benefits

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Adho Mukha Svanasana finds its name from Sanskrit where "Adho" means "Half", "Mukha" means "Face" and "Svan" means "Dog". Adho Mukha Svanasana is also called Downward Facing Dog Pose because in the final position the pose is liked that of a dog bending forward and so the name downward facing dog.



Adho Mukha Svanasana or Downward Facing Dog Pose clears inflexibility in your shoulders, lengthens and straightens your legs, helps to make arches in your feet and strengthen your ankles.
This Asana can moreover be practiced by beginners as well as it is easy to perform. It should be included in daily Yoga practice. It is truly necessary to get the alignment right in Adho Mukha Svanasana or Downward Facing Dog Pose as it will extend and strengthen all the muscles of the body.

Steps of Downward-Facing Dog


Step 1


First, you require coming to the mat with your hands and the knees. Now set the knees directly below the hips and the hands correctly and slightly placed forward of the shoulders. Now, spread the palms along with the index fingers parallel or even slightly turned out, as per your comfort, along with this, turn your toes under.

Step 2

Now you need to breathe out and then lift the knees away from the floor. In the beginning, the knees can be kept slightly bend and the heels correctly lifted away from the floor. Now lengthen the tailbone away from the pelvis’s back and then press it slightly toward the pubis of your body. Against this resistance, start lifting the sitting bones towards the direction of the ceiling and also from inner ankles, draw the inner legs up towards the groin region.

Step 3

Now perform exhalation and push the top thighs back as well as stretch the heels onto or you can stretch toward the floor. Now straighten the knees but make sure that they are not locked. Firm the outer thighs and then roll your upper thighs a little bit inwards. Now, narrow the pelvis’s front.

Step 4

Now you need to firm your outer arms and then press the index fingers’ bases, actively into the surface of the floor. From these two particular points, lift along the inner arms from your wrists to the shoulders’ top, Now you need to firm your shoulder blades against the back and then go on widening them and also draw them toward the tailbone of your body. Keep your head between the upper arms. Make sure that you don’t let it hang.

Step 5

Stay on this pose from 2 to 4 minutes and then bend the knees to the floor while exhaling and then rest in the Child’s pose. Downward Facing Dog is among the poses in the Sun Salutation sequence. It is an excellent yoga asana on its own.

Precautions and Contraindications

It is best to ask a professional trainer or medical practitioner before you do this asana. Avoid enthusiastic this asana if you suffer from

  1. Carpal tunnel syndrome
  2. High blood pressure
  3. A detached retina
  4. A dislocated shoulder
  5. Weak eye capillaries
  6. Diarrhea
  7. Pregnant women should practice this asana with carefulness. It is finest to consult your doctor before you indulge in the practice.

Benefits of Adho Mukha Svanasana


  1. It stretches and gives power to your whole body.
  2. Helps in relieving back pain.
  3. It rejuvenates your body.
  4. Useful in headache, fatigue, and insomnia.
  5. Tones the body muscles.
  6. Gives power to your legs, feet, shoulders, and arms.
  7. Reduce anxiety and depression.
  8. By this pose, your body acquires a 360-degree stretch.
  9. For women, it is remedial for the symptoms of menopause.
  10. The blood flow to the brain also helps in calming the nervous system which in turn improves the memory, relieves stress as well as increases concentration.

Tip for beginners

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

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