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Adhomukha Svanasana (Therapy)

अधोमुख स्वनासन / Downward facing Dog Pose

October 3, 2024

Table of Contents [Expand All]
Introduction to the Asana

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.

Benefits
  • Removes fatigue and brings back lost energy in body
  • Reduces anxiety and stress as it increases blood flow to the brain
  • Improves core flexibility
  • Strengthens the ankles & tones the legs
  • Improves body posture
Ailments Tackled
  • Maintains blood pressure
  • Prevents osteoporosis
  • Arthritis of the shoulder joints
  • Relieves Backache
Steps to perform the Asana: Adhomukha Svanasana (Therapy)
  • 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.
Key Alignment Points
  • 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.
Common Misalignments / (Mistakes)
  • Not releasing your heels down
  • Rounding of the back
Contraindication / Cautions
  • Avoid in case of any injury or surgery
  • Avoid during acute lumbar spondylitis
  • Avoid during pregnancy
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