Step By Step Guide To Perform The Perfect Adho Mukha Svanasana (Downward Facing Dog Pose)


Adho mukha svanasana , also known as downward-facing dog pose, is a mild inversion asana that calms the nervous system and relieves stress. (Adho = downward, Mukha = face, Svana = dog, Asana = pose)

downward facing dog pose

Step-By-Step Instructions

Step 1- Set your hands and knees shoulder width apart in a table top position. Spread your fingers on your mat. Press your palms firmly on your mat.

Step 2- Curl your toes under. Exhale slowly as you lift your knees off of the floor and send your hips skyward. Press your chest back toward your thighs.

Step 3- Straighten your legs and lower your heels, but don’t lock out your knees or force it.

Step 4- Raise your sitting bones up high and rotate your inner thighs slightly in and up. Draw the ribs gently back in by toning your belly.

Step 5- Press your palm into the floor. Straighten but don’t lock out your arms. Engage your upper arm muscles to draw your elbows slightly in and pull your shoulders out of your ears.

Step 6- Keep your gaze slightly back (towards your feet).

adho mukha svanasana

Benefits Of Adho Mukho Swanasna

  1. This pose calms the mind and relieves headache, insomnia and fatigue. 

2. It energizes your muscles and rejuvenates your body. 

3. It increases circulation to the brain. 

4. It lengthens the spine and strengthens the muscles of the chest increasing the lung capacity.

5. It  strengthens the body, especially the arms, shoulders, legs, feet.

6. Tones muscles

Precautions To Be Taken

Avoid practising this asana if you have any of the following problems-

  1. Late-term pregnancy

2. Wrist problems like carpal tunnel syndrome or arthritis

3. High blood pressure

4. Eye or inner ear infection

Watch this video for a fair idea about the posture and the steps that you must take for perfect results!

You might also like to read Step By Step Guide To Perform The Perfect Bhujangasana (Cobra Pose).


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