Adho Mukha Svanasana (Downward-Facing Dog) – Benefits, Adjustment & Cautions
The words Adho Mukha Svanasana come from the Sankrit. Adho means Downward, mukha stands for facing and Svan means dog. The Downward-facing Dog Posture is also known as Down Dog.
Often Adho Mukha Svanasana is seen to be the same as Parvatasana or Mountain Pose. Today we discuss with you the step by step instructions, benefits and cautions of this pose.
1. Stand in Tadasana and close your feet together
2. Inhale raise your arms up
3. Exhale and bend forward
4. Place your hands next to your feet and jump back
5. Open your feet hip wide apart
6. Straighten your arms and legs
7. Reach your heels to the ground
8. Keep your spine straight
9. Your head, neck and spine should be in one line
Note: Don’t arch your back! In Adho Mukha Svan Asana the legs are separated and the back is always straight. Don’t confuse with Parvatasana.
Benefits of Adho Mukha Svanasana:
· Strengthens the legs, arms and back
· Improves the flexibility of the hamstrings and calf muscles
· Increases strength in the neck and shoulders
· Improves the blood circulation in the legs
Avoid Adho Mukha Svanasana if you have high blood pressure or an injured achilles tendon.
To be sure that you practise an asana correctly, we recommend to participate in our Yoga Teacher Training Program.