Adho Mukha Shvanasana

What is Adho Mukha Shvanasana?

Adho Mukha Shvanasana is roughly translated in English as dog post (downward facing).

Practioner Level

This is a basic level yogasana which can be performed by anyone.

You can use the yogasana mat suggested below and the yoga dress for your convenient.

Adho Mukha Shvanasana Effects

Adho Mukha Shvanasana strengthens your legs, arms, and neck.

5 Scientific benefits of Adho Mukha Shvanasana

Tonning up of hands and feet

Since we stand on the hands, and feet are in a trajectory position. It helps strengthen the hands and feet muscles.

Blood Circulation

We spend most of our time either standing or sitting. Which reduces the flow of blood to the upper regions of the body especially the brain. In this asana, it will be reversed and increases brain activity.

Digestion Improvement

Since it is a downward movement and gravitational force will be high at the abdominal muscle. So, it naturally creates pressure at the abdominal muscle which will help improve the digestion.

Abdominal Muscles Strengthening

As the pressure will be on the abdominal muscle, it gets proper blood circulation during the asana which will help strengthen the abdominal muscle.

Reduces Stress and Anxiety

As the blood flows from lower body to upper body, the brain gets a lot of oxygen which naturally reduces the stress and anxiety.

Preliminary Asanas

You can do Uttanasana before doing this asana.

Check out the details on how to do uttasana.

How to do Adho Mukha Shvanasana?

Here is a step by step procedure on how to do Adho Mukha Shvanasana.

  • Stand on your legs and slowly bend down to form a posture like the one shown in below image or you can simply use your limbs to create a posture shown below.
  • The initial posture should look like a table.
  • Slowly exhale and lift your hips and straighten your elbows and knees.
  • The final posture should be in V form.
  • Ensure your hands and shoulders should be in alignment.
  • Your feet and hips should be in alignment.
  • Finally, your ears should touch your inner arms.
  • The focus of your eyes should be on your navel.
  • Be in this position for a few seconds and come back to the table posture.

Adho Mukha Shvanasana Video

Please do watch the below video for better clarity on the asana on how to perform it.

Follow-up Asanas for Adho Mukha Shvanasana

You can do Shirasasana after doing Adho Mukha Shvanasana.

Check out the details on how to do shirasasana.


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