Adho Mukha Svanasana (Downward-Facing Dog) – an easy guide

This blog is an easy guide by Lets Yoga about everything you need to know about Adho Mukha Svanasana (Downward-Facing Dog).

Downward-Facing Dog is one of the most widely identified Yoga Pose. Downward-Facing Dog offers a good stretch to the hamstrings, shoulders, arches, calves, and hands.

Adho Mukha Svanasana (Downward-Facing Dog)
Adho Mukha Svanasana (Downward-Facing Dog)

Pronunciation & Meaning

(AH-doh MOO-kah shvah-NAHS-anna)

In Adho Mukha Svanasana, Adho means Downward, Mukha means Facing, Svana means Dog and Asana means Pose/Posture.

Step-By-Step Instructions for Downward-Facing Dog

How to do Adho Mukha Svanasana (Downward-Facing Dog)

Step 1

Start this pose with lying on the ground with your hands and knees, then slowly lift up your knee slightly bend off the ground and then make your knees straight.

Step 2

Try looking your belly and push your chest towards the ground for a good body stretch.

Step 3

Keep breathing normally and hold the final position from anywhere between 15-30 seconds.

Step 4

While breathing in, get to the initial position.

Benefits of Downward-Facing Dog

  • Improves digestion.
  • Makes your arms and legs strong.
  • Makes you feel more energetic.
  • Calms the brain and helps relieve stress.
  • Help strengthen the immune system.
  • Provides a good stretch to the hamstrings, shoulders, arches, calves, and hands.

Precautions for Downward-Facing Dog

Avoid doing Downward-Facing Dog if you have any serious back or neck or leg injuries, Carpal tunnel syndrome, Diarrhea, High Blood Pressure or headache, or pregnancy or have gone through any recent surgery.

Consult a doctor before starting an exercise regime.

More Information about Adho Mukha Svanasana

Sanskrit Name of the Asana

Adho Mukha Svanasana

Asana Level

2

Modifications

Keep your knee bend, and rest your heels on a rolled mat or a towel.

Checkout more modifications.

Warm-up Asana

Follow-through Asana

Advancement

If you are able to do a downward-facing dog correctly and easily, then you can move to an advanced downward-facing dog also known as Eka Pada Adho Mukha Svanasana or One-Legged Downward Dog.

One-Legged Downward Dog
Eka Pada Adho Mukha Svanasana (One-Legged Downward Dog)

Beginner’s Tips

In case Downward-Facing Dog seems difficult to you then, keep your heels lifted off the ground while practicing Downward-Facing Dog. Don’t overstretch, you can keep your knees bend but make sure to keep your spine straight.

Frequently Asked Question (FAQs)

How long can I do Downward-Facing Dog?

You can do Downward-Facing Dog for about 15-30 seconds and repeat it for 2-3 times if you want.

What are the benefits of Adho Mukha Svanasana?

1. Improves digestion.
2. Makes your arms and legs strong.
3. Makes you feel more energetic.
4. Calms the brain and helps relieve stress.
5. Help strengthen the immune system.
6. Provides a good stretch to the hamstrings, shoulders, arches, calves, and hands
.

How to pronunce Adho Mukha Svanasana?

Try saying (AH-doh MOO-kah shvah-NAHS-anna).

What does Adho Mukha Svanasana means?

In Adho Mukha Svanasana, Adho means Downward, Mukha means Facing, Svana means Dog

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