Yoga - Adho Mukha Svanasana

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Adho Mukha Svanasana
What is Adho Mukha Svanasana?

Like any other yoga pose this pose has also derived its name from Sanskrit language. Adho Mukha means downward facing and Svana refers to the dog thus it is downward-facing dog posture. One of the most widely recognized yoga poses, this is an over all rejuvenating stretch.


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What is the technique of practicing Adho Mukha Svanasana?

Come onto the floor with your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Curl your toes under and spread your fingers out on the ground to help you feel stable and grounded through you arms. On an exhalation raise your hips upward, pushing into the floor with your hands and pressing your heels down toward the floor, initially keeping your knees slightly bent. Take care that your weight is evenly distributed between your hands and feet. Hold this post or move on to straighten your legs,

 with your heels continuing to descend to the floor, so that your heel grounded through your legs and feet as well as through your arms and hands, while your hips reach upward. Hold for four to 12 breaths. To recover, reverse the path taken into the position. When you are more advanced, you can move from a Cat Stretch directly into the Dog Stretch. This enhances your ability to feel the hips initiating the movement and also establishes your hollowed spine.


What are the benefits of Adho Mukha Svanasana or dog pose?

There are many benefits of practicing this asana. It provides an overall body stretch and thus builds strength throughout the body. It calms the mind, lifts the spirits and help to reduce fatigue. The blood flow to the sinuses increases with the practice of this posture. It also strengthens the immune system and improves digestion. It is best known for rejuvenating the body.


This is an inverted posture and should be avoided by the people suffering from high blood pressure or a heart condition. It should not be practiced when the wrists are sensitive or injured.


Yoga Exercises

Adho Mukha Svanasana II Anulom Viloma II Apanasana II Ardha Matsyendhrasana II Balasana II Bhunjangasana II Bidalasana II Chandrasana II Chaturangasana II Gomukhasana II Halasana II Janu Sirsasana II Jathra Parivartanasan II Konasana II Mandukasana II Matsyasana II Natarajasana II Padmasan II Paripurna Navasana II Parsva Uttanasana II Pascimottanasana II Pranayama II Purvottanasana II Salamba Sirsasana II Sarvangasana II Setu Bandha Sarvangasana II Siddhasana II Simhasana II Sukhasana II Utkatasana II Uttanasana II Utthita II Vajrasana II Virbhadrasana II Vriksasana



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