Adho Mukha Svanasana Asana (Downward Facing Dog ) Yoga Pose
Adho – Forward; Mukha – Face; Svana – Dog
The asana is pronounced as A-doh MOO-kah shvah-NAS-anna
Adho mukha svanasana posture replicates a dog bending forward, hence the name downward facing dog pose.
This asana can be practiced by any beginner too and with all its benefits, one should include it as a part of daily yoga practice.
World Happiness Day
Global Happiness Program
- Live sessions with Gurudev!
- Learn Sudarshan Kriya™ - the world’s most powerful breathing technique.Loved and practiced by 4.5+ crore people around the globe.
- Join Gurudev LIVE on March 20 on the Sattva App!
March 17-23, 2025
Steps to do Adho Mukha Svanasana
- Come onto your fours. Form a table such that your back forms the table top and your hands and feet form the legs of the table.
- As you breath out lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body.
- Hands are shoulder width apart, feet are hip width apart and parallel to each other. Toes point straight ahead.
- Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms.
- Hold the downward dog pose and take long deep breaths. Look towards the navel.
- Exhale. Bend the knees, return to table pose. Relax.
Tips for Beginners
- Warm up your calves and arms properly before you do this asana.
- Do Dhanurasana and Dhandasana before Adho Mukha Svanasana.
- This Asana can also be performed as part of Surya Namaskar.
Preparatory Poses
- Dhanurasana
- Dhandasana
Follow up Asanas
- Ardha Pincha Mayurasana
- Chaturanga Dhandasana
- Urdva mukha svanasana
Benefits of Adho Mukha Svanasana
- This yoga pose leaves you energized and rejuvenates the body
- It lengthens the spine, strengthens the muscles of the chest increasing lung capacity.
- It brings strength throughout the body especially the arms, shoulders, legs, feet.
- Helps to tone muscles
- It increases circulation to the brain
- Calms the mind and helps relive headache, insomnia and fatigue.
Contraindications
Avoid doing this asana if you suffer from high blood pressure, Carpel tunnel syndrome, detached eye retina, weak eye capillaries, dislocated shoulder / shoulder injury or diarrhea.
All Yoga Poses Previous yoga pose: Vasisthasana Next yoga pose: Makara Adho Mukha SvanasanaFAQ’s on Adho Mukha Svanasana (Downward Facing Dog Pose)
Start with 30 seconds in Adho Mukha Svanasana. With regular practice of the asana exceed to 3 minutes. Do Dhanurasana and Dhandasana before Adho Mukha Svanasana for stability in the asana.
Avoid doing Adho Mukha Svanasana if you suffer from high blood pressure, carpal tunnel syndrome, detached eye retina, weak eye capillaries, dislocated shoulder/shoulder injury, or diarrhea.
The reflection of downward dog Adho Mukha Svanasana is the strength and courage of a dog. This asana replicates a dog bending forward, hence the name downward facing dog pose.
Downward dog: stretches the spine, strengthens the muscles of the chest increasing lung capacity; stretches the whole body especially the arms, shoulders, legs, feet; helps to tone muscles; improves the body posture.
