Pose, Steps and Benefits of Adho Mukha Svanasana

Adho Mukha Svanasana (AH-doh MOO-kah shvah-NAHS-anna)

adho = downward
mukha = face
svana = dog
Benefits of Adho mukha svanasana

  • Boost self-confidence.
  • Improve cognition and brain function.
  • Reduce depression and anxiety.
  • Tones and strengthens the legs and arms.
  • Straightens and lengthens the spine has help to relieve lower back, middle and upper pain.

Downward-facing dog pose
adho mukha svanasana pose
1. Spread your fingers upward with your fingers, hips and knees under your     fingers upward.

2. Inhale and lift your knees on the floor and sit-bones reach ceailing.

3. At the beginning to keep the knees slightly bent and lifted from the ground.

4. Exhale and rectangular belly through the movement of the abdomen against his heels.

5. The decline heels and feet are extended without hamstring tension or traction in the pan.

6. Scroll legs slightly inward and back heel slightly outward.

7. Maintaining gentle pressure on the base of the fingers.

8. Develop Blades and feel their movement toward the tailbone.

9. Keep the long neck of his head comfortably in compliance with the poor.

10. Joints of the knee and the elbow was not locked.

11. Emphasize the length of the back, keeping the adequacy of the hands and feet. For beginners, a little sweetness stored in the knees and heels touch the ground.

12. Hold for a few breaths, then switch to come down or a new pose to rest in thunderbolt pose or child’s pose.

Adho Mukha Svanasana Video (Downward facing dog pose)


Before doing any asana you must know your health. When you feels pain while doing any asanas then you have to stop it immediately. A trained instructor can guide you in a better way.