Downward dog yoga pose steps and benefits

Downward Dog Yoga Pose Steps and Benefits (Adho Mukha Svanasana)

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 or downward dog yoga pose. Downward dog pose is effective to increase height, lose the belly, and stretching your back.

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.

Downward Dog Yoga 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 Dog Yoga Benefits


Avoid practicing downward dog yoga pose if you are suffering from

  • High blood pressure
  • Diarrhea
  • Injury to 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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