The name comes from the Sanskrit word Adho meaning “downward,” Mukha meaning “facing,” Vir meaning “warrior,” and “asana” meaning pose.
Table of Contents [Expand All]
Introduction to the Asana
Benefits
- Stimulates the abdominal organs, aids digestion
- Alleviates tension in the spine and promotes a sense of calmness
- Massages and stimulates the liver, kidneys, and pancreas
- Helps to alleviate sciatica pain
- Cures diabetes by lowering the glucose level in the blood stream
Ailments Tackled
- Therapeutic for high blood pressure
- Acidity
- Rheumatic knee pain and gout
- Insomnia and sleep disorders
- Calcaneal spurs
Steps to perform the Asana: Adho Mukha Virasana (Therapy)
- Start by kneeling on your mat with your knees together and your feet slightly wider than your hips.
- Place a folded yoga blanket behind your knees.
- Slowly sit back onto the blanket, ensuring it supports your entire buttocks and thighs.
- Point the tops of your feet and toes toward the floor.
- Lengthen your spine upward, stacking your head over your shoulders and your shoulders over your hips.
- Engage your core muscles to support your lower back.
- Exhale and slowly lower your upper body onto the bolster, allowing your torso to rest comfortably.
- Adjust the height of the bolster by adding or removing blankets as needed to support your spine and head.
- Place the folded blanket under your buttocks for extra cushioning and support.
- Extend your arms forward & place them on the floor.
- Close your eyes and relax your entire body, focusing on your breath.
- Relax your shoulders.
- Hold the pose for 50-60 seconds or as long as feels comfortable and appropriate for your practice.
- Gradually come up by raising the hands up & slowly release them beside the body.
Key Alignment Points
- Focus on relaxing any tension in your hips, thighs, and knees with each breath.
- Avoid forcing your hips to the floor if you feel any discomfort or strain. Use props to elevate your hips and reduce the intensity of the stretch.
Common Misalignments / (Mistakes)
- Not distributing equal weight on the sitting bones
Contraindication / Cautions
- Avoid during pregnancy
- Avoid holding the pose in case of high blood pressure
- Not to be practiced with injured knee or any kind of ligament tear at the knee joint
Related Asanas
Supta swastikasana
सुप्त स्वस्तिकासन / Supine auspicious pose
The Sanskrit name is derived from "Supta" means " supine" and "swastika" is …
Halasana
हलासन / Plow pose
The Sanskrit name is derived from Hala (हला) meaning plow and asana (आसन) meaning …
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