Asana · आसन
Adho Mukha Svanasana अधोमुख श्वानासन
Downward-Facing Dog
- Beginner
- Standing pose
- ⏱ 30 seconds to 1 minute
Downward Dog is a mild inversion that stretches the whole back of the body and strengthens the arms. It appears in most Surya Namaskar sequences.
Meaning of the name: Adho mukha means face downward and shvana means dog — like a dog stretching.
How to do Adho Mukha Svanasana · विधिअधोमुख श्वानासन की विधि
- Start on hands and knees: wrists under shoulders, knees under hips.
- Spread the fingers wide and press the palms firmly down.
- Tuck the toes, exhale and lift the knees, sending the hips up and back.
- Lengthen the spine; bend the knees if the back rounds. Heels move toward the floor but need not touch.
- Relax the head between the upper arms. Breathe steadily.
- Exhale and bring the knees down to rest in Balasana.
Benefits · लाभलाभ
- Stretches the hamstrings, calves and spine
- Strengthens the arms and shoulders
- Energises the body
Who should avoid it · सावधानियाँसावधानियाँ — किसे नहीं करना चाहिए
- Avoid with wrist injury or carpal tunnel pain
- Avoid in late pregnancy, and with uncontrolled high blood pressure or eye conditions such as glaucoma
Tips · सुझावसुझाव
- Think "hips up and back" rather than "heels down".
This guide is for general learning. Practise on an empty stomach, move within comfort, and learn from a qualified teacher. If you are pregnant, injured or have a medical condition, check with your doctor first.
