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Adho Mukha Virasana (Therapy)

अधो मुख विरासन / Downward facing hero pose

October 1, 2024

Table of Contents [Expand All]
Introduction to the Asana

The name comes from the Sanskrit word Adho meaning “downward,” Mukha meaning “facing,” Vir meaning “warrior,” and “asana” meaning pose.

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
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