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Adho Mukha Svanasana

In this asana, the body takes the form of a Downward-facing Dog. The name comes from the Sanskrit words, adho which means downward, mukha which means face, svana which means dog and asana meaning pose. Adho Mukha Svanasana helps in building power, flexibility and alertness. This is the first pose which some people learn as they begin to do yoga. Adho Mukha Svanasana is often classified as inversion posture since the head is lower than the pelvis.This is a very popular Hatha Yoga posture.

How To Do

  • Come to your hands and knees with the wrists underneath the shoulders and the knees underneath the hips.
  • Curl the toes under and push back raising the hips and straightening the legs.
  • Spread the fingers and ground down from the forearms into the fingertips.
  • Outwardly rotate the upper arms broadening the collarbones.
  • Let the head hang, move the shoulder blades away from the ears towards the hips.
  • Engage the quadriceps strongly to take the weight off the arms, making this a resting pose.
  • Rotate the thighs inward, keep the tail high and sink your heels towards the floor.
  • Check that the distance between your hands and feet is correct by coming forward to a plank position. The distance between the hands and feet should be the same in these two poses. Do not step the feet toward the hands in Down Dog in order the get the heels to the floor. This will happen eventually as the muscles lengthen.

Benefits Of Adho Mukha Svanasana

  • Relieves menstrual discomfort when done with head supported
  • Helps prevent osteoporosis
  • Improves digestion
  • Relieves headache, insomnia, back pain, and fatigue
  • Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis
  • Calms the brain and helps relieve stress and mild depression
  • Energizes the body
  • Stretches the shoulders, hamstrings, calves, arches, and hands
  • Strengthens the arms and legs

Body Focus-Upper back

Type Of Yoga Poses