AdhoMukhaShvanasana - Downward Dog Yoga Pose

14 September 2023 by
Editorial team

In Sanskrit, adho means downward, mukha means face, and svana means dog. Adho Mukha Svanasana is not just a part of the Sun Salutation sequence; it's a standalone powerhouse pose with numerous benefits.

Position of Readiness

Begin on all fours, aligning knees under hips and hands slightly ahead of shoulders. Spread your fingers wide apart for stability and balance.


  1. From the table position, curl your toes under and exhale as you lift your knees away from the floor.
  2. Keep your knees slightly bent initially, heels lifted, and tailbone lengthened away from the pelvis.
  3. Press the sitting bones upward, straighten your knees without locking them, and stretch your heels down toward the floor.
  4. Firm your outer thighs, roll the upper thighs inward slightly, and expand your chest by pressing out through your chest points.
  5. Press the crown of your head away from your shoulders, lengthening your spine and creating a straight line from hands to hips.


  1. Physical Benefits: Adho Mukha Svanasana stretches and strengthens various parts of the body, including the shoulders, hamstrings, calves, arches, and hands. It energizes the entire body, improving flexibility and posture.
  2. Mental Benefits: This pose calms the mind, relieves stress, mild depression, and headaches. It can also help alleviate insomnia, back pain, and fatigue.
  3. Health Benefits: It is beneficial for high blood pressure, asthma, flat feet, sciatica, and sinusitis. Regular practice can also relieve symptoms of menopause and menstrual discomfort.
  4. Preventive Benefits: Proper practice of Adho Mukha Svanasana can help prevent conditions like osteoporosis.


While Adho Mukha Svanasana has numerous benefits, it's essential to practice with caution:

  • If you have Carpal Tunnel Syndrome or diarrhea, consult a yoga expert before attempting this asana.
  • Avoid practicing this pose during late-term pregnancy due to the inversion.
  • Always listen to your body and modify the pose as needed to suit your comfort and abilities.
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