Adho Mukha Svanasana | Downward Dog Pose | Steps and Benefits

Adho mukha svanasana, dog pose steps and benefits

The word adho is derived from the sanskrit word adhas. ‘Adhas’ means ‘downward’, ‘mukha’ means ‘face’, ‘svana’ means ‘dog’ and ‘asana’ means ‘pose’. Hence it is called as adho mukha svanasana (downward facing dog pose).

Regular practice of downward dog pose has so many health benefits. Those who are beginners also can practice this yoga pose. Let’s see steps and benefits of downward facing dog pose.

Adho Mukha Svanasana Steps

  • To make a dog pose, stand on your both hands, knees, and feet to form a table like structure. Keep some distance between your hands and feet.
  • Now while exhaling lift your hips upward to make a ‘V’ shape. Keep your elbows and knees straight.
  • Move your body backward to touch your heels to the ground.
  • Your ears should touch your inner arms and you should look towards the navel.
  • Hold this position for few seconds means 4-5 deep breathing.
  • Now while exhaling come to the starting pose.
  • Repeat this cycle for 5-6 times.

Downward Facing Dog Pose Benefits

Downward Dog Pose Precautions

Avoid practicing adho mukha svanasana if you are suffering from

  • High blood pressure
  • Diarrhea
  • Injury of arms, legs, back or neck
  • At the time of a headache
  • weak eye capillaries
  • carpal tunnel syndrome

Yoga poses should be done under an expert guidance. Always consult a doctor before practicing any type of exercises if you are suffering from any health problem.

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