Adho Mukha Swanasana means downward-facing dog in English. ‘Adho’ means downward and ‘Mukh’ means the face and ‘Swana’ means dog in Sanskrit.
While doing this pose, the person’s body is just like the dog that is formed while stretching dog his body. This pose is also known as Downward Facing Dog.
This asana belongs to the same class as Garudasana, Ardha Chakrasana, Trikonasna, and Padahastasana. If you missed these topics, you can read them by clicking the link.
Adho Mukha Savnasana Instructions
To begin Adho Mukha Svanasana, begin by sitting in Vajrasana on your yoga mat.
After that, get down on your knees and place your palms on the mat in front of you.
Keep both hands under your shoulders, spread your fingers on the mat, and support the weight of the next portion of your body with your palms.
Slowly try to lift both knees and bring the weight of the back of the body onto both legs.
Because it may be difficult to straighten both knees at first, beginners should keep both knees slightly bent inwards.
After a few days of practice, try to completely straighten your knees.
After you’ve reached this position, try to stretch your shoulders back by raising them instead of squeezing them forward.
Take a deep breath and exhale, try to move your stomach towards both thighs while keeping your neck to the side.
Slowly lower your head and try to touch your forehead to the ground in this position.
If it is difficult to keep the forehead on the ground, an object such as a yoga block, pillows, or any other object on which the forehead can be properly placed can be placed under the forehead.
Slowly place both knees back on the ground and return to your original position.
Adho Mukha Svanasana Benefits
- Our spine becomes stronger as we practice this asana.
- Downward Facing dog improves our body’s posture.
- The shoulders become stronger and the ankle pain is relieved By performing this asana.
- Because of the increased blood flow in the brain, this asana both calms and strengthens our minds.
- The nervous system is kept in check by increasing blood circulation.
Precautions for Downward Facing Dogs
- This asana should not be performed if a person has high blood pressure.
- Even if you have a fever, you should avoid doing this asana.
- This asana should also be avoided if you have cervical or spondylitis.