Adho Mukha Svanasana Yoga Steps and Benefits


Adho Mukha Svanasana Yoga Steps and Benefits: The name of this pose comes from Sanskrit language in which adhas means down, mukha means face, svana means dog and asana means posture. So this pose is also called Downward-Facing Dog. 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.
Adho Mukha Svanasana Yoga Steps and Benefits
Adho Mukha Svanasana Yoga Steps and Benefits

Adho Mukha Svanasana Yoga Steps

  • 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.

Adho Mukha Svanasana Benefits

  • Helps to tone muscles
  • It increases circulation to the brain
  • Calms the mind and helps relive headache, insomnia and fatigue.
  • Adho Mukha Svanasana 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.

How to do Adho Mukha Svanasana Yoga

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