Adho Mukha Svanasana: 7 Best Benefits

adho mukha svanasana
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The Adho Mukha Svanasana asana is a downward pose that would look like a dog bending down facing towards the ground. Adho Mukha Svanasana would offer great health benefits to your body.

This article will help you get a brief knowledge about the Adho Mukha Svanasana and its benefits.

How To Do The Asana?

Step 1: Start your asana by taking a position almost equal to the table placed on the ground. You can do this by keeping your back parallel to the ground, and you must place your legs and hands like the four supportive legs of the table.

Step 2: Then slowly stretch your elbow till they get straight entirely; raise your hips in the upward direction after this position should look like a V shape.

Step 3: Make sure your palms touch the floor and are straight and not folded. Then also, check your feet should be your hip-width apart and not bent downward.

Your shoulder width should be equal to your hip width and make a parallel line as well.  Make sure your toes are pointing downward after you straighten your legs.

Step 4: Then start widening your upper arms and make sure you press your hands towards the ground while doing this position. Ensure your hands and feet and parallel to the ground and touches it properly.

Step 5: Then, while lengthening your neck downward, make sure your ears touch your inner arms, ensuring that your position is correct.

Step 6: Then take a deep breath and hold the position for a few minutes and face towards the navel.

Step 7: After that, you should get back to your starting position while exhaling and relax for a few seconds before doing it again.

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Photo by Vlada Karpovich from Pexels

Benefits Of Adho Mukha Svanasana

1. Toning Your Muscles

Adho Mukha Svanasana is a great yogic exercise for toning and shaping your muscles. The asana will also help reduce abdomen fats. Adho Mukha Svanasana is also helpful to have a positive impact on your core.

People struggling with loose muscles or saggy skin should try Adho Mukha Svanasana for a toned body.

2. Bone Health

Adho Mukha Svanasana will strengthen your bones, and people of every age could do this to improve their bone health. This yoga asana comes under the category of weight-bearing yogic exercises.

That makes it more favorable for improving your bone by preventing bone diseases. Adho Mukha asana will also help prevent osteoporosis, and it will provide strength to your shoulders and upper body that would aid bone health.

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Photo by Elina Fairytale from Pexels

Read more about adho mukha svanasana

3. For Your Spine and Legs

While you stretch your hamstrings and calves, it will ultimately give strength to your legs. These stretches will improve your spine posture by getting it back to shape.

Overall, Adho Mukha Svanasana is outstanding for your leg muscles. It will tone your back leg muscles that makes it look more in shape.

4. Improves Blood Circulation and Energy Level

Adho Mukha Savasana will help maintain a good blood flow in your whole body as your heart will be above your head while holding the position. An excellent asana to boost your energy and concentration in mind.

As a great stretching yoga exercise, this asana will effectively reduce stress and tension near your neck, which will further help in refreshing your mind making you feel more energetic and active.

5. Improves Posture

Many people struggle with bad posture due to the side effects of just sitting in front of a computer working or for recreation daily. Adho Mukha Svanasana will be extremely helpful in correcting your posture.

It will provide strength to your spine and build your legs and shoulders muscles, and this exercise is great for correcting your posture.

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Photo by Elina Fairytale from Pexels

6. For Relaxation

Adho Mukha Svanasana is another way to relax and make your body stress-free.

While you perform this exercise, it increases your blood flow and reduces your muscles’ tension and stiffness. Not only does this boost your circulation and increase oxygen supply in the bloodstream.

This will ensure all your organs are working properly, maintaining your whole system’s fiction, and making a refreshed and active mind and body.

Read more about the downward dog pose.

7. For Flexibility

The main importance of performing yoga asanas is increasing breathing capacity, flexibility, and movement of body parts.

Adho Mukha Svanasana ensures your stiffness reduces, improving your flexibility of muscles that ould help increase blood circulation. In this asana, you will give each part of your body the perfect stretch in every step.

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Photo by Klaus Nielsen from Pexels

Some Points To Consider

  • People with high blood pressure or hypertension issues should try doing Adho Mukha Svanasana without medical advice.
  • Anyone who suffers from Carpal Tunnel Syndrome should not practice this yogic exercise.
  • If you have weak eye capillaries, Adho Mukha Svanasana is not a good choice for you.
  • If you have a dislocated shoulder or any other shoulder problems, then it’s not advisable to practice the asana.
  • People with diarrhea problems should stay away from practicing it.

Read more about popular yoga inversions and their benefits.

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Photo by AfroRomanzo from Pexels

Adho Mukha Svanasana

Yoga exercises will give you better physical, mental, and emotional health. Adho Mukha Svanasana will be the best choice for people suffering from stress and other health-related issues.

This asana will ensure a toned body with the proper functioning of organs—a very comfortable and easy exercise for beginners. You should also join yoga classes and follow yoga journals for better guidance.

Go ahead and get yourself started with Adho Mukha Svanasana for mind-blowing health benefits.

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Icy Health


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Do note that any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.


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