Adho Mukha Svanasana (Downward facing dog pose)
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.
6 Easy steps to do perfect Downward Facing Dog Pose (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 Adho Mukha Svanasana (Downward Dog Pose) 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 Asanas before Adho Mukha Svanasana (Downward Dog Pose)
- Dhanurasana
- Dhandasana
Follow up Asanas after the Adho Mukha Svanasana (Downward Dog Pose)
- Ardha Pincha Mayurasana
- Chaturanga Dhandasana
- Urdva mukha svanasana
6 ways- How Practising Downward Dog pose (Adho Mukha Svanasana) helps body
- 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 of the Downward Facing Dog Pose (Adho Mukha Svanasana)
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.
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Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga course at an Art of Living Center near you. Do you need information on courses or share feedback? Write to us at info@srisriyoga.in.
FAQ's on Adho Mukha Svanasana
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.
"Benefits of Upward facing dog pose: *stretches wrists and tones arm muscles *tones up your abdomen *opens up chest to strengthen your lungs *relieves pain from shoulders and neck *improves upper and middle back *respiratory disorders as asthma gets reduced"
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.
"Benefits of Adho Mukha Svanasana * It energizes 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 * It helps to tone muscles * It increases circulation to the brain * It calms the mind and helps relieve headache, insomnia and fatigue * It improves the body posture"
"Benefits of Adho Mukha Svanasana * It energizes 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 * It helps to tone muscles * It increases circulation to the brain * It calms the mind and helps relieve headache, insomnia and fatigue * It improves the body posture"
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.
"Benefits of downward dog pose (Adho Mukha Svanasana ): * It energizes 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 * It helps to tone muscles * It increases circulation to the brain * It calms the mind and helps relieve headache, insomnia, and fatigue * It improves the body posture"
"Benefits of Camel pose (Ustrasana): *It improves digestion *It opens and stretches the front of the body thus strengthening the back and shoulders *It relieves the body of lower backache *Spine becomes flexible and posture improves *Relieves you from menstrual discomfort"
"Warrior II pose is a great pose for enhancing balance and stability in your body. It is an advanced version of Warrior I pose. In Warrior II you require external rotation of the front leg to help open the hips. Benefits of Warrior II pose Strengthens and tones the arms, legs, and lower back. Improves balance in the body, helps increase stamina. Beneficial for those with sedentary or deskbound jobs. Extremely beneficial in the case of frozen shoulders. Releases stress in the shoulders very effectively in a short period. Brings auspiciousness, courage, grace, and peace."
"Benefits of high lunge pose: *Stretches the groins and spine, increasing flexibility in the back. *Strengthens the chest muscles, enhances lung capacity. *Strengthens arms and leg. *Tones and massages liver and kidney for better functioning. *Helps to get rid of indigestion and constipation problems."
"Upward facing dog: *stretches your abdomen *opens up chest to strengthen your lungs *relieves pain from shoulders and neck *stretches upper and middle back "
When your dog is in abdominal pain it does the downward dog stretch. This stretch enables them to stretch the problem area and relieve pain.
When your dog keeps doing the downward dog pose, it is a sign that it is in abdominal pain. With this pose, they can stretch this area.
"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"