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Adhomukha swastikasana (Therapy)

अधोमुख स्वस्तिकासन / Auspicious Pose

October 3, 2024

Table of Contents [Expand All]
Introduction to the Asana

“Adho” in Sanskrit means down, Mukha” meaning face, Swastika” is auspicious and “asana” meaning pose.

Benefits
  • Lengthens the spine, promoting spinal health
  • Reduce stress and promote relaxation
  • Improves Digestion
  • Relieves Menstrual Discomfort
  • Stimulates the Kidneys
  • Relieves tension in the back muscles
Ailments Tackled
  • Relieves mild headaches
  • Lower back pain
  • Relieves sciatica pain
  • Relieves digestive issues
  • Reduces Insomnia
Steps to perform the Asana: Adhomukha swastikasana (Therapy)
  • Start by placing a yoga blanket and a bolster on your mat.
  • Fold the blanket into a rectangle and place it horizontally at the top of your mat.
  • Position the bolster vertically at the top of the mat, parallel to the folded edge of the blanket.
  • Sit comfortably on the folded blanket with your legs extended in front of you.
  • Cross your legs at the shins, placing one ankle in front of the other.
  • Place your hands on the mat in front of you, shoulder-width apart, fingers spread wide.
  • Ensure your wrists are parallel to the front edge of the mat and your fingers are pointing forward.
  • Raise both your hands & lower your head towards the bolster kept on the floor for the forehead support.
  • Walk your hands towards the bolster until your forehead can comfortably rest on it.
  • The bolster should support your forehead and allow your neck and spine to lengthen
  • Hold the pose for 5-10 minutes, or as long as feels comfortable and beneficial for your body.
  • On an inhale, gently lift your head and chest, bringing your torso upright.
  • Carefully uncross your legs, extending them forward or into a comfortable seated position.
Key Alignment Points
  • Align your shoulders directly over your wrists, creating a straight line from your shoulders to your wrists.
  • Engage your arm muscles and draw your shoulder blades down your back to create stability and support in the upper body.
  • Draw your navel towards your spine to engage your core and support the lengthening of the spine.
Common Misalignments / (Mistakes)
  • Rounding the Spine excessively can strain the back
  • Allowing the chest to collapse toward the thighs can restrict the breath
  • Forcing the knees to bend more deeply than comfortable can strain the knee joints
Contraindication / Cautions
  • Avoid in case of spinal Injury or herniated disc
  • Avoid in high blood pressure
  • Avoid during pregnancy
  • Avoid practice in vertigo and Glaucoma
  • Avoid in case of Osteoporosis
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