Adho Mukha Svanasana or Downward Facing Dog Pose – How to do, Benefits, Contraindications

Adho Mukha Svanasana or Downward Facing Dog Pose

Adho Mukha Svanasana or Downward Facing Dog Pose – Steps, Benefits, Contraindications

Adho means forward, Mukha means Face, Svana means Dog and Asana means Pose. This pose replicates a dog bending forward. Hence it is called as downward facing dog pose. It is an inversion pose. It is one of poses in Surya Namaskar. It should be included in daily part of yoga practice. It can be practiced by beginner too.

How to do Adho Mukha Svanasana or Downward Facing Dog Pose

· Warm up calves and arms properly before performing this pose.

· Come onto fours and form a table position. Back will form top of table. Hands and feet will form legs of table.

· Breathe out and lift hips up. Straighten knees and elbows. Form an inverted V-shape with body.

· Hands should be shoulder width apart. Feet will be hip width apart and parallel to each other. Toes should point straight ahead.

· Press hands into ground. Widen through shoulder blades, keep neck lengthened by touching ears to inner arms.

· Hold the pose. Take long deep breaths. Look towards navel.

· Exhale. Bend knees and return to tabletop position. Sit in Vajrasana. Relax.

Benefits of Adho Mukha Svanasana or Downward Facing Dog Pose

· This pose energizes and rejuvenates practitioners’ body.

· It strengthens whole body especially arms, shoulders, legs, feet.

· It lengthens spine, strengthens muscles of chest. It increases lung capacity.

· It helps to tone muscles.

· It calms mind and helps relieve headache, insomnia and fatigue.

· It increases circulation to brain.

· It improves mobility in digestive system.

· It elongates and releases tension from spine.

· It helps relieve symptoms of menopause.

Contraindications of Adho Mukha Svanasana or Downward Facing Dog Pose

· Avoid doing this pose if you have following conditions: Blood Pressure, Carpel Tunnel Syndrome, Detached Eye Retina, Weak Capillaries, Dislocated Shoulder/ Shoulder Injury, Diarrhea, Eye or Inner ear infection..

· In late term pregnancy, do not do this pose.

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