Adho Mukha Svanasana: 7 Best Benefits

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.

1. How To Do 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 elbows 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, 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 touch them 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 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.
Adho mukha svanasana
Photo by Vlada Karpovich from Pexels

2. Benefits Of Adho Mukha Svanasana

2.1. 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.

2.2. Bone Health

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

That makes it more favourable 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.

Adho mukha svanasana
Photo by Elina Fairytale from Pexels

Read more about adho mukha svanasana

2.3. 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 in shape.

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

2.4. 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.

2.5. 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 shoulder muscles, and this exercise is great for correcting your posture.

Adho mukha svanasana
Photo by Elina Fairytale from Pexels

2.6. 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 increases oxygen supply in the bloodstream.

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

Read more about the downward dog pose.

2.7. 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 is reduced, improving your flexibility of muscles that could help increase blood circulation. In this asana, you will give each part of your body the perfect stretch at every step.

3. Some Points To Consider

How to do Adho Mukha Svanasana (Downward Facing Dog)

  • 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 diarrhoea problems should stay away from practising it.

Read more about popular yoga inversions and their benefits.

4. In The End

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.

Read more from us here.

5. Frequently Asked Questions

5.1. What Is the Benefits of Adho Mukha Svanasana?

Adho mukha svanasana is a form of forward bend. It can help stretch the muscles of the legs, arms, calves, and inner thighs. This is a rejuvenating pose. It can help strengthen muscles and increase blood supply to our brain.

5.2. What Are the 2 Physical Benefits of a Downward-Facing Dog?

Downward dog stretches and widens the hamstrings, the calves, and the Achilles tendon. In a downward dog, your head is lower than your heart, so it has the benefits of inversions and improves the blood flow through your body. Downward dog stretches and helps to relieve tension from the neck and back.

5.3. What Muscles Are Used in Downward Dog?

Downward Facing Dog often referred to as Downward Dog or simply Down Dog, creates length throughout the entire body, particularly in the back body, including the heels, calves, hamstrings, glutes, hips, and lower back. It also develops strength in the wrists, shoulders and back muscles.

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Last Updated on by Arnab



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