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Adho mukha svanasana (अधोमुखश्वानासन)
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Adho mukha svanasana (अधोमुखश्वानासन)

Yoga Practice Name

Adho mukha svanasana (अधोमुखश्वानासन)

English Name

Downward-Facing Dog Pose

Description and Steps

Description:

Adho Mukha Svanasana is a foundational yoga posture resembling a dog stretching with its head down. It is an essential pose in many styles of yoga, especially in Vinyasa and Ashtanga. It rejuvenates the entire body, improves circulation, and builds strength and flexibility.

Steps:

  1. Start on all fours: Align wrists under shoulders and knees under hips.
  2. Tuck toes and lift hips: Inhale, then exhale as you lift your knees off the floor, straightening the legs as much as possible.
  3. Form an inverted "V": Press your hands firmly into the mat, spread fingers wide. Lift your hips high and back.
  4. Lengthen spine and legs: Try to bring heels towards the ground and straighten the knees (they can remain slightly bent if needed).
  5. Relax the head and neck: Keep the neck long, ears aligned with upper arms, gaze toward the legs or navel.
  6. Hold and breathe: Stay for 5–10 breaths, then gently return to all fours.
General Benefits
  • Strengthens the body – Tones arms, shoulders, legs, and core.
  • Improves blood circulation – Inverted position encourages flow to the brain and upper body.
  • Calms the mind – Relieves stress, mild depression, and fatigue.
  • Enhances flexibility – Stretches hamstrings, calves, spine, and shoulders.
  • Boosts energy – Refreshes and revitalizes the body and mind.
  • Supports posture – Lengthens the spine and counters slouching.
  • Improves balance – Helps build body awareness and stability.
Cautions-Limitations-Contraindications
  • Wrist or shoulder injuries – Avoid or modify to reduce pressure.
  • High blood pressure or glaucoma – Consult a doctor; inversion may worsen these.
  • Pregnancy (later stages) – Avoid due to abdominal pressure.
  • Severe back problems – Practice with guidance or modify.
  • Vertigo or dizziness – Enter and exit the pose slowly, or avoid.
  • Hamstring injuries – Keep a micro-bend in the knees to avoid strain.
Complimentary Practice
  • Bhujangasana (भुजङ्गासन) – Cobra Pose: Acts as a counter-pose by stretching the spine in the opposite direction and opening the chest.
  • Uttanasana (उत्तरासन) – Standing Forward Bend: Deepens the stretch in the hamstrings and calves, preparing the body for or unwinding from Adho Mukha Svanasana.
  • Setu Bandhasana (सेतु बन्धासन) – Bridge Pose: Strengthens the back and opens the chest and shoulders, balancing the effects of the inverted “V” position.
  • Shashankasana (शशाङ्कासन) – Hare Pose / Child’s Pose: A gentle resting posture that relaxes the spine and relieves any tension built during the pose.
  • Tadasana (ताड़ासन) – Mountain Pose: Encourages alignment, grounding, and posture awareness, useful before or after practice.
  • Marjariasana–Bitilasana (बिल्ली-गाय आसन) – Cat-Cow Stretch: Prepares the spine and wrists through gentle flexion and extension, making it ideal as a warm-up.
  • Phalakasana (फलकासन) – Plank Pose: Builds core strength and shoulder stability, complementing the load-bearing aspect of Adho Mukha Svanasana.
  • Vrikshasana (वृक्षासन) – Tree Pose: Improves balance and body awareness, grounding the nervous system after inverted postures.
Similar Practices

1.Uttanasana, 2.Surya Namaskar, 3.Uttana Shishosana

Practice Keynotes
  • Begin with proper warm-up, especially for the wrists, shoulders, hamstrings, and calves to avoid strain during the pose.
  • Keep the hands shoulder-width apart and press firmly through all fingers, especially the index finger and thumb base, to distribute weight evenly.
  • Feet should be hip-width apart, parallel to each other, and grounded evenly through the heels (even if they don’t touch the floor).
  • Engage the core muscles gently to support the spine and prevent sagging in the lower back.
  • Maintain a neutral spine by lengthening from the tailbone to the crown of the head—avoid rounding or over-arching the back.
  • Keep the head relaxed between the upper arms without letting it hang completely or forcing it forward.
  • Breathe deeply and steadily through the nose, allowing the breath to guide your focus and relaxation.
  • If flexibility is limited, slightly bend the knees to allow the spine to lengthen fully before trying to straighten the legs.
  • Use props like yoga blocks or a wall for support if there is discomfort in wrists, shoulders, or lower back.
  • Come out of the pose gently, especially if feeling dizzy or fatigued—rest in Balasana (Child’s Pose) afterward.
Yoga Asana Type
Practice Level