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Downward Facing Dog

Downward-Facing Dog Pose (Adho Mukha Svanasana)

Adho Mukha Svanasana Technique

Adho Mukha Svanasana, also known as Downward-Facing Dog Pose, is a foundational yoga posture that resembles a dog stretching. It involves forming an inverted V shape with the body, with hands and feet on the ground and hips lifted towards the ceiling.

Starting Position: Lie down on your stomach facing the floor. Get on your hands and knees. Your hands should be below the balls of your shoulders. Your knees should be below your pelvis and in line with your hip ball-joints. Your ankles should be in line with your knees. Inhale.

Exhaling, use your thigh muscles to push your hips upward as far as possible. Stretch your hands, torso, thighs, hamstrings, and calf muscles. Hold for 10 counts.

Breathing in, return to the original position on your hands and knees. Breathe normally. Repeat 2 to 4 times.

The recommended gaze is *svadishtana chakra*.

Adho Mukha Svanasana Benefits

  • Energizes and strengthens all the posterior lower torso and muscles.
  • Increases flexibility in the posterior lower torso.
  • Strengthens the iliopsoas muscles, which are critical for the strength of the lumbar region of the spine.
  • Strengthens the back muscles of the thigh, the hamstring muscles, quadriceps, and calf muscles. Very good for treating all forms of knee and hip arthritis issues.
  • Very good for improving menstruation issues.

Adho Mukha Svanasana Contraindications

Do not perform this pose during menstruation or pregnancy.





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