Adhomukha Svanasana (Therapy)

The Sanskrit name is derived from Adhas/Adho (अधस्) meaning down, Mukha (मुख) meaning face, Svāna (श्वान) meaning dog and āsana (आसन) meaning posture or seat.

• Place your yoga mat on a flat surface.

• Begin on your hands and knees in a tabletop position with your wrists directly under your shoulders and your knees under your hips.

• Tuck your toes under and lift your hips towards the ceiling, coming into an inverted V-shape.

• Your hands should be at shoulder-width apart, firmly holding the brick in front of you and your feet should be hip-width apart.

• Place a block on your mat where your head will rest when you are in the pose. This provides support and makes the pose more restorative.

• Ensure your ears are aligned with your upper arms, and your head is in a neutral position.

• Engage your quadriceps to lift your kneecaps and keep your legs active.

• Press your heels gently towards the floor, but do not force them if your hamstrings are tight.

• Relax your head on the brick, letting go of any tension.

• Stay in the pose for few seconds, focusing on your breath and allowing your body to relax into the stretch.

• Gradually walk with your feet towards your hands, allowing your upper body to rise.

• Gently come out of the pose into the starting position.

• Engage your arms by firming the outer arms inward and rotating the upper arms outward (external rotation).

• Keep the shoulders active and avoid collapsing into the shoulder joints.

• Ensure that the hips are in line with the shoulders and not tilting to one side.

• Engage the quadriceps to lift the kneecaps and support the legs.

• Not releasing your heels down

• Rounding of the back

• Avoid in case of any injury or surgery

• Avoid during acute lumbar spondylitis

• Avoid during pregnancy