Adho Mukha Svanasana is also known as Down Dog yoga pose or Downward Dog posture. Adho Mukha Svanasana is a term derived from some Sanskrit words wherein Adho meand downward, Mukha means your Face, Svana means Dog and Asana ofcourse means Pose or Posture.
Adho Mukha Svanasana Yoga pose is one of the first yoga poses that people do when they start learning yoga. Adho Mukha Svanasana Yoga pose is also termed as an inversion yoga pose because your head is lower than the pelvis when doing Adho Mukha Svanasana. The best benefits about Adho Mukha Svanasana Yoga pose is that it makes you flexible, powerful and alert.
Adho Mukha Svanasana:
While performing Adho Mukha Svanasana Yoga pose, your body forms a triangular or pyramid shape which looks like a Dog that is streching. Some call Adho Mukha Svanasana as a warm up yoga pose because in a way by doing Adho Mukha Svanasana you prepare yourself for doing standing poses. Adho Mukha Svanasana yoga pose is performed While doing different styles of yoga as this yoga pose works as a transition between poses
Adho Mukha Svanasana Yoga Pose Steps:
Relax and take a dog like position wherein you place your hands down and your knees touch the floor. Your feet should be hip-width apart. Now, the aim is to slowly move your knees up and your hips up so that you form a triangle or pyriamid typs posture. While doing this your arms and legs would be streched and you have to keep your back straight. You may also allow the back to form a curve as you straighten your arms and then let the buttocks raised.
It is essential that you put equal pressure or weight on both your legs and arms. As you rotate your “sit-bones” in the upward position, bring the spine forward between your shoulder blades. Your heels should move towards the floor when you elevate your sit-bones. While doing this movement stretching from the middle of your back legs will be stretched & will move in the upward position and also downward position.
The purpose of Adho Mukha Svanasana yoga pose is to strnghten your body and for that you stretch your spine while keeping your legs straight and your feet flat on the ground. The most important thing while doing Adho Mukha Svanasana is to stretch the spine. Don’t let your shoulders crawl up by your ears, try to keep them down. There should be equal distribution of weight between hands and feet. Remain in the same pose for a few breaths. Repeat it several times along with inhaling and exhaling of breath. Make sure that on a deep exhale your hips are pushed upward and the body should form an inverted V-shape. Legs & arms must be straight.
Benefits of Adho Mukha Svanasana Yoga Pose:
- Adho Mukha Svanasana stretches the shoulders, legs, and spine.
- It acts as a great warm up exercise.
- It kills fatigue and brings freshness.
- It increases blood flow.
- It improves the immunity.
- It calms down your mind.
- It also improves digestion.
- It helps back to be less stiff.
- It lessens stiffness in heels and legs.
- It stretches the back of the body, especially hips and hamstrings.
- Adho Mukha Svanasana is recommended for people suffering from high blood pressure, asthma, flat feet, sciatica, sinusitis, etc.
Cautions For Adho Mukha Svanasana
- In case of sensitive or injured wrist, Adho Mukha Svanasana should not be tried or if tried it should be modified accordingly.
- It should not be done for extended periods during menstruation.
- Adho Mukha Svanasana should not be done in the late Pregnancy.
- If you are suffering from high blood pressure or headache, it is recommended to support your head on a block.
- Adho Mukha Svanasana should be avoided if you are suffering from Carpal tunnel syndrome.
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