Adho Mukha Svanasana Benefits, Steps & Its Precautions

Adho Mukha Svanasana Benefits

 Adho Mukha Svanasana Benefits

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Adho Mukha Svanasana (Downward Facing Dog Pose) benefits are many as it helps to stretch the waist and hips. This makes blood circulation better in the body. This Yoga Asana is one of the Yogas included in Surya Namaskar. While doing this asana, your hands and feet make pressure on the ground and the hip and waist portion are upwards. During this yoga, your body is in the pyramid or triangular shape. Let’ now know all about the Adho Mukha Svanasana benefits, steps, and it precautions below:

What Is Adho Mukha Svanasana?

Adho Mukha Svanasana (अधो मुख श्वानासन) is also known as Downward Facing Dog Pose in English. The name of the Adho Mukha Svanasana is named after the three Sanskrit words: Adho (अधो) means “Down”, Mukha (मुख) means “Face” and the Svanasana (श्वानासन) means “Dog”.

This Adho Mukha Svanasana or the Downward Facing Dog Pose appears like a dog when it bends frontward. And one of the best parts of this asana is that even beginners can practice this asana to get the most Adho Mukha Svanasana benefits with great ease.


Everyone should do this posture because it is very beneficial for the legs, arms, and shoulders.

Preparatory Poses:

Step By Step Instructions to do Adho Mukha Svanasana

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Step By Step Instructions to do Adho Mukha Svanasana:

At first, Stand on your four limbs so that your body appears like the structure of a table

Now swift the hands forward and move the legs backward

Raise the hips towards the ceiling, and if possible, then take the edges down to the ground

In this posture, you will feel a pull in all the muscles of your leg

Keep the arms and legs erect.

Now in this posture, you will feel a pull in your stomach and shoulders too

If you are unable to look straight then focus your eyes on the navel

Take five breaths in total and leave them out so that you can stay in the asana for 30 to 60 seconds.

Gradually, such as strength and flexibility in your body, you can increase the time – do not exceed 90 seconds.

If not so much, do as much as you can.


If you have difficulty inhaling and exhaling 5 times, then do as much as you can.

Follow-up Poses:

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Beginner’s tips

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Beginner’s tips:

Some effective tips for beginners to follow if you want to get the most Adho Mukha Svanasana benefits:

Before making this seat, prepare your own leg muscles and hands thoroughly with the help of the preparatory poses.

This asana can also be done as a part of Surya Namaskar which is very beneficial for our health

Precaution of the Adho Mukha Svanasana:

  • If there is a high blood pressure problem, infection in the eye, infection inside the ear, then do not practice this yoga posture
  • Do not put too much emphasis on your physical ability
  • If there is an injury in the back, then take precautions while doing this asana or else the situation can become serious.
  • If you are pregnant then do not do this asana
  • If there is any problem in diarrhea or retinal eye, then this should be avoided
  • Those who have carpal tunnel syndrome should not practice Adho Mukha Svanasana


Avoid doing this posture if there is an injury in the back, waist, shoulders, and arms.

Adho Mukha Svanasana Benefits

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Adho Mukha Svanasana Benefits

Adho Mukha Svanasana is considered to be the best yoga posture. By practicing this yoga posture, health gets many advantages and makes the body capable to overcome different disorders from the body. Let’s know what the Adho Mukha Svanasana benefits are.

Helps To Get Toned Body:

During the Adho Mukha Svanasana process, the full load of the body stays on hands and feet. Therefore, it works to tone hands, feet, and other organs and keeps them in a balanced state. Adho Mukha Svanasana Benefits strengthens the hands, legs, besides it tones shoulders, arms, and chest.

Improve Blood Circulation

In the Adho Mukha Svanasana, the hips are actually elevated and the head is bowed. Consequently, the gravitational force starts from which the flow of fresh blood begins and this leads to better circulation of blood

In Providing Energy

The excess energy is transmitted in the body due to the practice of Adho Mukha Svanasana. Apart from this, it also plays an important role in rejuvenating the entire body. In addition, Adho Mukha Svanasana benefits help in lessens the symptoms of menopause-related problems in women.

To Strengthen Abdominal Muscles

Adho Mukha Svanasana results in a strain of the stomach muscles. With this, the stomach muscles get stronger and the stomach disorders are also cured. Adho Mukha Svanasana benefits have a greater effect on the stomach.

Improving Digestion

However, in the Adho Mukha Svanasana, the body is folded half but these stomach muscles compress it by putting pressure on the parts of the digestive system such as liver, kidney, and spleen, which results in the better digestive system.

Cure Insomnia

Adho Mukha Svanasana leads to curing back pain and pain of the waist, fatigue, and headache and insomnia disease.

Removing anxiety

The mind keeps quiet because of the regular practice of Adho Mukha Svanasana, and all kinds of anxiety get vanished due to this. Doing this posture causes strain in the neck and neck cord, which are responsible for anxiety.

Bottom Line

Apart from this, this asana is helpful in curing high blood pressure, asthma, cystic etc.


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