Adhomukh Svanasana or Downward facing dog – Steps and Benefits

Adhomukh Svanasana or Downward facing dog – Steps and Benefits

What’s inside ?

  • How to do Adhomukh Svanasana or downward facing dog pose?
  • How to control your breathing during this asana?
  • Benefits of Adhomukh Svanasana or downward facing dog pose
  • Contra-indications of Adhomukh Svanasana

Performing Adhomukh Svanasana or downward facing dog pose with the Starting position as: 

  1. Come to Vajrasana (sit on knees, hips on heels, spine straight, shoulders relaxed.
  2. Raise your hips up and come to cat-stretch posture. spine  parallel to the ground- arms and legs straight. Knees hip distance apart- knees and feet on the mat. Hands shoulder length apart- palms on the mat. 

Entering the posture: 

  1. Roll the toes in, raise your knees up- come to inverted V position. 
  2. Walk one step towards you hand from both the feet. 
  3. Try to bring the heels down on the mat, knees back, legs straight 
  4. Now, push your shoulders and chest in towards the thighs.
  5. Try to bring your spine, legs straight and heels down on the mat. Stretch as much as your body allows.

Coming out of the posture:

  1. Gently, loosen up the spine and the chest
  2. Come to Shashank asana:Bend the knees and bring it down on the mat.
  3. Hips down on the heels and stretch your hands forward
  4. Bring your head down on the mat
  5.  Relax in this posture.
  6. You can leave the posture whenever you feel comfortable and relaxed.

Breathing :

  1. Exhale while entering the posture. 
  2. Inhale exhale deeply while staying in the posture. 
  3. Exhale while coming to vajrasana
  4. Take normal breaths after coming to vajrasana and relax. 

Awareness : To the Spine, shoulders and legs while stretching

Benefits of Adhomukh Svanasana or Downward facing dog: 

  1. Helps in strengthening the muscles and the nerves in the limbs and back. 
  2. Strengthens the spine
  3. Helps in stimulating the blood circulation
  4. Help in relieving the stress and mild depression by calming the brain
  5. Relieves menstrual discomfort when it is done with your head supported.
  6. It strengthens the arms and legs


People with high blood pressure, vertigo, heart issue, shoulder injury should not do this asana

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