Adho Mukha Svanasana: Steps, Benefits & Precautions

Adho Mukha Svanasana is a yoga pose of a sequence of Surya Namaskar. This is a great pose for stretching your whole body and especially your hands, calves, hamstrings, and shoulders.

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It is also known by many various names like Downward Facing Dog pose, Down Dog, and Downward Dog. Its name originates from the Sanskrit language as Adha means Down, Mukha means Face, Svana means Dog, and Asana means Pose.

To practice this pose, you need flexibility in your body and strength in your upper body. You need to balance your body while practicing Adho Mukha Svanasana.

Also Read: All you need to know about Surya Namashkar

It is a beginners yoga pose but it’s not so easy for everyone, so try practicing the preparatory poses mentioned below in the blog.

Benefits of Adho Mukha Svanasana

Adho Mukha Svanasana is known for its many health benefits. The health benefits of Adho Mukha Svanasana are:

  • Strengthens and lengthens all the muscles of your body
  • Brings blood flow to your brain
  • Can help to prevent Carpal Tunnel Syndrome
  • It also strengthens your arms and shoulders
  • Improves focus
  • Relieves lower and middle back pain
  • Adho Mukha Svanasana strengthens your back and stretches your spine
  • Tones your waist and abdomen
  • Makes you longer, taller, and stronger
  • Helps in relieving your stress and anxiety
  • The oxygen supply to your brain helps you in increasing your memory and make your mind sharp

Also Read: Pranayama and it benefits

Steps Of Adho Mukha Svanasana

Practice the pose step by step to do it perfectly.

  1. Stand on your four limbs i.e. your arms and your knees.
  2. Now keep your toes firm and lift your knees off the floor while exhaling. Keep your elbows and knees straight.
  3. Then stretch your arms forward as to keep your upper body tilted towards the front.
  4. Lift your hips as much as you can so that your body makes an inverted V-shape.
  5. Press your arms on the floor and keep your inner arms touching your ears while stretching your neck.
  6. Now face inwards and gaze at your novel.
  7. Hold the position for few seconds then lower your body and knees to come back to the starting position.

Also Read: Easy yoga poses to improve your posture

Precautions to take while practicing Adho Mukha Svanasana

  • Do a warmup before practicing this pose
  • Don’t eat any meal at least 3-4 hours before practicing yoga
  • If you have an injury in your ankles, wrists, and back, then don’t practice this pose.
  • If you suffer from cardiac or stomach problems, do not practice Adho Mukha Svanasana

Preparatory Poses For Adho Mukha Svanasana

So guys, this was all about the yoga pose Adho Mukha Svanasana. If you’ve any queries or feedback then you can comment down them below in the comment section.

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Thanks for reading. Stay healthy and happy.

Author: Manisha Yadav

Hey all, my name is Manisha Yadav. I am a content writer at I love to read, write, travel and click pictures. I write yoga and lifestyle blogs.

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