in

Steps To Do Adho Mukha Svanasana And What Are Its Benefits

Advertisement

Yoga is an ancient art. It revitalizes and resuscitates all three aspects: the mind, the body, and the soul. Yoga is believed to create a state of balance within the mind, peace within the soul, strengthen the muscles of the body. It keeps us fit and active, increases the attention span, improves the body reflexes and reduces stress. It is not just an art but scientifically identified to have positive effects on the human mind and body.

Adho Mukha Svanasana

Advertisement

It is a vast science with multiple techniques and poses. A few basic ones are

  1. Bharadvaja’s twist
  2. Bridge Pose
  3. Cat Pose
  4. Tadasana
  5. Vrikshasana
  6. Adho Mukha Svanasana

Adho Mukha Svanasana literally translates to “downward facing dog pose”. It visually translates to form a triangle with your body stretching your hand and legs at a particular angle. It receives its name from Sanskrit origins, wherein “adha” means “down”, “mukha” means “face”, “svana” means dog, and “asana” means pose. It is a part of Surya Namaskara and can be performed during transitions between different poses, or as a resting position. It is very easy and effective for beginners in yoga.

Advertisement

Steps To Do Adho Mukha Svanasana (Downward Facing Dog Pose)

Adho Mukha Svanasana
Source

Step 1

Stand on your heels, stretch your arms forward on the mat and lower your head.

Step 2

Form a triangle by pushing your hands, strengthening your legs and slowly raising your hips higher.

Advertisement

Step 3

Gently press your heels downwards and relax your head and hands.

Step 4

Simultaneously, tighten your core and ensure that your arms and legs are straight.

This pose creates tension by stretching the hamstrings and is great for strengthening your core. It releases blood flow to the cephalic region, meanwhile relaxing and energizing the entire body. The stretch is also great for the muscles in the arms and legs and improves flexibility and balance.

Benefits Of Adho Mukha Svanasana (Downward Facing Dog Pose)

1. Strengthens The Core and Abdominal Muscles

It is extremely helpful in strengthening the core, arms and leg muscles.

2. Reduce Anxiety

Regular practice has a calming effect on the mind and helps reduce headache, fatigue, and stress.

3. Cure Insomnia

It can help cure insomnia if practiced before sleep.

4. Improves Blood Circulation

It improves blood circulation to the brain, enhancing its functioning.

5. Help You To Lose Weight

Lose excess body fat and facilitates weight loss.

6. Improve Lung Function

It makes out spine stronger, as well as the chest and increases lung capacity, helping in respiration.

7. Treat Asthma

It is used to treat lower back problems like sciatica and disorders like asthma.

8. Better Digestion

It improves digestion and reduces constipation.

9. Relieve Menstrual Cramps

Women must try this asana during menstruation as it has been found to have reduced pain due to menstrual cramps. It is also found helpful in relieving symptoms of menopause

10. Fix Flat Feet

It reduces the symptoms of sinusitis and can cure flat feet.

11. Improve Body Posture

It lengthens the spine, hence improving the body posture.

Advertisement

With this, we have covered the advantages of performing the Adho Mukha Svanasana, the downward dog pose, which is extremely simple to perfect and incorporate in your daily yoga routine for a healthy lifestyle and a strong and fit mind and body.

Advertisement
Advertisement
Avocado Face Mask

DIY Avocado Face Mask For All Skin Type

10 Homemade Face Packs to Get Rid of Pimples (Acne)