The way and benefits of Adho Mukha Svanasana or Downward-Facing Dog Pose

 

Adho Mukha Shavasana is named after a combination of three words: Adhasa, Mukha and Shavan. Adhasa means downward, Mukha means face, and Shavan means dog. Adho Mukha Shavasana is a step of Surya Namaskar. Everyone should do this asana as it is very beneficial for legs, arms and shoulders.

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Next, in this article, know how to do Adho Mukha Svanasana or Downward-Facing Dog Pose, benefits and what precautions should be taken while doing this asana.

Adho-Mukha-Svanasana-or-Downward-Facing-Dog-Pose

Benefits of Downward-Facing Dog Pose or Adho Mukha Svanasana

Like every posture, there are many benefits of the Adho Mukha Svanasana or Downward-Facing Dog Pose. Some of them are:

  • Relieves headache, insomnia, back pain and fatigue.
  • Adho Mukha Svanasana helps in strengthening of shoulder and legs.
  • Stretches the shoulders, hamstrings, calves and arms.
  • The Adho Mukha Svanasana or Downward-Facing Dog Pose stimulates the abdominal organs and improves digestion.
  • Activates the body.
  • Calms the brain and helps to relieve stress and mild depression Adho Mukha Svanasana or Downward-Facing Dog Pose.
  • The Adho Mukha Svanasana or Downward-Facing Dog Pose helps to relieve the symptoms of menopause.
  • High BP, asthma, flat feet, sciatica, sinus is the medicine.

Do this asana before doing Adho Mukha Svanasana or Downward-Facing Dog Pose

  • Uttanasana or Standing Forward Bend
  • Chaturanga Dandasana or Four-Limbed Staff Pose
  • Urdhva Mukha Svanasana or Downward-Facing Dog Pose

The way to do Adho Mukha Svanasana or Downward-Facing Dog Pose

Here we are giving the detail of how to do Adho Mukha Svanasana or Downward-Facing Dog Pose, read it carefully.

  • Marjari should come in the posture. In this posture you have knee hair, both hands are vaccinated on the ground and the back is very straight.
  • Now with emphasis on the hands, first move the right leg and then the left leg back.
  • Raise the hips to the ceiling, and if possible, take the ankle down to the ground. In this posture, all the back of your leg will feel cramped.
  • Keep the arms straight and keep the back straight, and move the chest as much as you can.
  • In this posture, now you will feel a strain on the chest and shoulders as well.
  • If you are able to focus on the navel then do it.
  • In total, breathe in five times and exhale so that you can remain in the posture for 30 to 60 seconds.
  • Gradually as your body starts gaining strength and flexibility, you can increase the time – do not exceed 90 seconds. If it is not so, do as much as you can.

Easy way of Adho Mukha Svanasana or Downward-Facing Dog Pose

 

  • If the ankles are not touched on the ground, do not force them, keep them on top.
  • If you have difficulty breathing in and out 5 times, do it as much as you can comfortably.

 

What are the precautions to be taken while undergoing Adho Mukha Svanasana or Downward-Facing Dog Pose?

  • Do not do this asana if you have back injury.
  • Those who have carpal tunnel syndrome should not do Adho Mukha Svanasana or Downward-Facing Dog Pose.
  • Do not do this asana if you are pregnant.
  • Do not push more than your physical capacity.

 

Asanas after undergoing Adho Mukha Svanasana or Downward-Facing Dog Pose

  • Uttanasana or Standing Forward Bend
  • Chaturanga Dandasana or Four-Limbed Staff Pose
  • Urdhva Mukha Svanasana or Downward-Facing Dog Pose

 

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