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, but it is not! Today we discuss with you the step by step instructions, benefits and cautions of this pose.
Instructions for Adho Mukha Svanasana or Downward Facind Dog:
- Stand in Tadasana and close your feet together
- Inhale raise your arms up
- Exhale and bend forward
- Place your hands next to your feet and jump back
- Open your feet hip wide apart
- Straighten your arms and legs
- Reach your heels to the ground
- Keep your spine straight
- 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.
Practising Yoga Safely
To be sure that you practise an asana correctly, we recommend to learn with an experienced and qualified teacher.
Lots of online materials, Youtube videos and Instagram instructions make it easy to practice at home. Nevertheless you should be careful about your alignment and postures. Not every pose is suitable for everyone! Also, literally anyone can upload videos and photos without being a qualified teacher. So make sure you actually practice with an experience teacher who can guide you individually and teach you how to practice yoga safely. This does not only ensure the maximum benefit, it also reduces the risk for injuries.
Doing a Yoga Training to expand your Yoga Practice and Knowledge
If you haven’t heard of it already, a Yoga Teacher Training is an intensive yoga course which advances your yoga practice and knowledge tremendously. It enhances every aspect of your life by providing you with yogic techniques, tools and practises for a happy, peaceful and healthy life. Usually a yoga teacher training takes 3-4 weeks and covers 200 Hours in total.