Adho Mukha Svanasana

Adho Mukha Svanasana

Adho Mukha Svanasana in Sanskrit means downward-facing dog pose. It resembles the form of a dog stretching its body. In Sanskrit, Adho means downward, Mukha means face, Svana means dog, and asana means pose. It ultimately offers a rejuvenating stretch to the whole body. Moreover, it remains as the 5th and 8th pose in the Surya Namaskar. It is a boon to the growing body as it stretches the muscles and ligaments and helps the bones achieve its maximum growth. It is a foundational pose that requires more flexibility and upper body strength. With hands and feet pressing the ground and hips pushing to the sky, this asana looks like an inverted V (/\). It is one of the most familiar yoga poses among the other basic poses. This asana has numerous health benefits that make it essential for you to practice it daily. 

Adho Mukha Svanasana Step By Step

Step 1

Come onto the floor on your hands and knees to form a tabletop pose. Your knees should be in line with your hips and hands under your shoulders. 

Step 2

As you exhale, slowly lift your knees away from the floor. Then lift the sitting bones and firm your thighs and legs to form a sliding position.

Step 3

Straighten your legs by pushing your hips up, and feet should be flat on the floor. Your body should be in an inverted V position.

Step 4 

Now, press your hands into the ground and push your chest slightly towards the floor. Your ears should touch your inner arms.

Step 5

Take a deep breath in this position and hold it for few seconds. Then slowly return to the starting position.

Duration and Position 

  • Stay in this pose for 1 to 3 minutes, then bring your knees to the floor and relax your body.
  • Do 3 to 6 sets in the morning daily.
  • Adho Mukha Svanasana is a forward bending asana, and it gives work to your entire body. 

Benefits of Adho Mukha Svanasana

  • Practising this asana clears stiffness in the shoulders.
  • Straightens and lengthens your legs.
  • Calms your brain and aids in relieving stress.
  • Helps to beat mild depression.
  • Strengthens abdomen, shoulders, and spine.
  • Improves blood circulation in the brain.
  • Enhances digestion and relieves constipation.
  • Increases concentration.
  • Boosts your energy.
  • Prevents the risk of osteoporosis.
  • Relieves menstrual discomfort.
  • Helps to reduce the symptoms of menopause (joint pains, sweating, insomnia, irregular periods)


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