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
- It is an effective exercise to increase height.
- Strengthens your neck, hands, shoulders, spine and legs.
- Lose stomach fat.
- Improves blood circulation in the head region.
- Helps to relieve stress, depression, and anxiety.
- Beneficial to cure insomnia, fatigue, and headache.
- Tones body muscles.
- Stretches your body completely.
- Effective to relieve back pain.
- Improves the function of liver, kidney and digestive system.
Downward Dog Pose Precautions
Avoid practicing adho mukha svanasana if you are suffering from
- High blood pressure
- Injury of arms, legs, back or neck
- At the time of a headache
- weak eye capillaries
- carpal tunnel syndrome