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.
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Introduction to the Asana
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
Related Asanas
Bhujangasana
भुजंगासन / Cobra Pose
The Sanskrit name is derived from bhujanga (भुजंगा) meaning cobra or snake and āsana (आसन) …
Uttanasana / head support
उत्तानासनI / Hand to Foot Pose
The name comes from the Sanskrit words उत्तान uttāna, "intense stretch"; and …
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