How To Do Downward Dog Pose (Adho Mukha Svanasana) In Easy Way Know Its Steps And 20 Benefits

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Downward Dog Pose (Adho Mukha Svanasana) Steps, Benefits and Precautions: Presently, yoga has become the first choice of all of us to lead a healthy life. Ancient style yoga can be effective in protecting the body from diseases and other problems.

Yoga helps to keep a person healthy, not only physically but also mentally. Many scientific types of research have also been done on Yoga and Pranayama subjects in which they have been found beneficial.

There are many types of yoga, but today we have brought this article for you; in this article, you will know that what is the Downward Dog Pose (Adho Mukha Svanasana), how to do Downward Dog Pose (Adho Mukha Svanasana), and what are the health benefits of Downward Dog Pose (Adho Mukha Svanasana) and what is the right way to perform Downward Dog Pose (Adho Mukha Svanasana), So Let’s start.

Also Known: As Downward Dog, Downdog

What is Downward Dog Pose (Adho Mukha Svanasana Yoga)

Downward Dog Pose Adho Mukha Svanasana yoga is one of the 12 asanas of Surya Namaskar, an essential part of Surya Namaskar. The name of this asana includes four words of Adho Mukha Svanasana Sanskrit language – Adha – Mukha- Svan- asana.

Adha means down or forward, Mukh means Face, Svan means Dog and last asana means yoga.

This asana is called Adhomukha Shavasana because while performing this asana, the figure (mudra) is formed in the same way that a dog bends forward and builds its body, or inside this asana, you must give your body the English word (V) Will have to be an inverted shape.

In this asana, the bending position (posture) is considered very good, comfortable, and beneficial. This yoga pose produces energy in our body, which heats the body. This asana helps in increasing the blood flow in your head and brain. There are many benefits of this asana which are extremely important for you to practice every day.

When we look at this posture, we see the dog’s shape in front of and bowed down. The best part of this asana is that everyone from women to children can do this asana very quickly, so let’s knew the way to do Adho Mukha Svanasana Yoga (Downward-facing Dog Pose Stages)

Also Read: Bhujangasana (Cobra Pose) Steps, Benefits & Precautions

How to do Downward Dog Pose (Adho Mukha Svanasana Yoga) Step-by-Step Instructions

Downward Dog Pose (Adho Mukha Svanasana) Steps, Benefits and Precautions
Downward Dog Pose (Adho Mukha Svanasana) Steps, Benefits and Precautions

  1. Take a yoga mat and stand on it.
  2. Now keeping your feet straight, lean forward towards the ground with both hands.
  3. In this case, your body will look like the shape of a table.
  4. Now slowly take out your breath and lift the hips or limbo (hips) towards the ceiling.
  5. You have to keep your hands and feet as straight as possible and keep your head straight.
  6. To make it easy, you need to make sure that the body resembles the inverted “V” shape.
  7. Now keeping your palms upright on the ground and away from the shoulders, you have to keep your feet parallel to the palms.
  8. After this, try to stretch your neck long by pressing both your hands to the ground.
  9. Make sure that your ears stretch the inner side of your arms.
  10. Raise the hips as upward as possible.
  11. Try to focus your eyes on the navel.
  12. Now take a deep breath slowly, stay in this position for a few seconds and then bend your knees and return to the table position. You have to repeat this action for 1 minute.

Preparatory poses

Perform these asanas before performing the following yoga-

  1. Tadasana Yoga (Mountain Pose)
  2. Balasan Yoga (Child Pose)
  3. Uttanasana Yoga (Forward-Bending Pose)

Also Read: Know Easy Way How To Do Pawanmuktasana Yoga (Wind-relieving Pose) Their Steps And 10 Benefits

Downward Dog Pose (Adho Mukha Svanasana Yoga) Benefits

Many physical and mental problems can be relieved by the benefits of Adho Mukha Svanasana; so let’s know what the health Benefits of Downward Dog Pose (Adho Mukha Svanasana) are-

  1. This yoga pose helps strengthen the entire body, especially the hands, shoulders, and feet.
  2. Regular practice of Downward Dog Pose calms the mind and relieves headaches, insomnia, and fatigue.
  3. Regular practice of Downward Dog Pose tones the muscles of the body and helps in weight loss.
  4. Another advantage of practising sub oral respiration is that it increases the circulation of the brain.
  5. It lengthens the spine and strengthens the chest muscles, thereby increasing lung capacity.
  6. It revives the body and energy and makes you feel energetic.
  7. Downward facing dog pose can be beneficial in treating sciatica diseases.
  8. This yoga is also beneficial for lung disorders like asthma.
  9. This yoga also helps in treating menstrual symptoms such as menstrual pain and discomfort.
  10. It also helps in relieving mild depression and stress.
  11. Regular practise of this yoga improves digestion and also helps in getting rid of constipation.
  12. It also helps in relieving the symptoms of sinusitis.
  13. Regular practice can also help you get rid of flat feet.
  14. Adho Mukha Svanasana Yoga makes you feel energetic and rejuvenated.
  15. It calms the brain and helps you overcome stress and depression.
  16. This posture strengthens the hands, body, shoulders, and legs.
  17. Due to the weight-bearing nature of the posture on the hands and feet, it helps in strengthening bones and preventing osteoporosis.
  18. It helps in removing the symptoms of menopause.
  19. It relieves headaches, insomnia, back pain, and fatigue.
  20. This posture can be used as a therapeutic method and remedy for hypertension, asthma, sciatica, flat legs, and sinusitis.

Also Read: Know In Easy Way How To Do Tadasana Yoga (Mountain Pose) Their Steps And 6 Benefits

Downward Dog Pose (Adho Mukha Svanasana) Yoga With Adriene

Downward Dog Pose (Adho Mukha Svanasana) Yoga With Adriene

Some Important Tips for Downward Dog Pose (Adho Mukha Svanasana Yoga)

When this yoga is done correctly, it can significantly benefit the whole body. While you are practicing this mudra, you should keep the following suggestions in mind:

Warming up is essential before practicing any asana, and therefore you should do some warm-up for your arms and calf muscles before practicing this asana.

Anyone with sensitive posture or carpal tunnel syndrome can keep a towel under their palms while doing this posture.

It seems like a relatively simple pose, but it is not one of the most common mistakes of doing this asana to place too much weight on your hands; instead, keep your weight evenly on your hands and feet.

Follow-up poses

Perform these asanas after performing the following asanas:

1. Tophasana Yoga (Sirsana Mudra)

2. Uttanasana Yoga (Uttanasana Mudra)

Read Also: Right Nostril Breathing (Surya Bhedana Pranayama) Steps, Benefits, and Precautions

Modifications and Variations

1. Bent Knee Downward Dog

If you have very tight hamstring problems, Try bending your knees. you may not be able to keep your butt high and straighten your legs at the same time. So it is okay to bend your knees slightly. If your back and thighs (hamstrings) are tight or you have lower back pain, then yoga can be practised in this way.

2. Downward Dog on the Chair

Before coming to the pose, place your chair near the wall, touching the wall behind the chair so that the chair does not move when in position. Chair variations are incredibly helpful if you have any type of wrist injury, upper body weakness, headache, dizziness, or balance problems.

Read Also: Know Easy Way How To Do Nadi Shodhana Pranayama (Alternate Nostril Breathing) Steps And Their 7 Benefits

Downward Dog Pose (Adho Mukha Svanasana Yoga) Precautions

Now let’s know What Are Precautions To Be Taken While Downward Dog Pose Adho Mukha Svanasana Yoga-

  1. If you are suffering from high blood pressure, do not practice downward Downward Dog Pose at all.
  2. People with hand, wrist, shoulder, back, hips, knees, legs, or ankle injuries should start practicing it only by consulting their health doctor before practicing posture.
  3. Pregnant women should do this asana only after taking proper advice from the doctor on pregnancy.
  4. Do not practice Downward Dog Pose if you are suffering from carpal tunnel syndrome (CTS).
  5. If you are suffering from weak eye capillaries, you should avoid practicing it.
  6. If you are suffering from the retina of the eye, you should not practice this yoga posture.
  7. If you have a shoulder injury or any sharp pain, do not practice Downward Dog Pose
  8. Do not practice this yoga if you are suffering from diarrhea.
  9. People suffering from uncontrolled hypertension, weak eye capillaries, isolated retina, or any other infection or swelling of the eyes and ears should avoid practising Downward Dog Pose.

Hope that after knowing all benefits and steps of this yoga, you will never have to say that how to do Downward Dog Pose (Adho Mukha Svanasana) Steps, Benefits and Precautions.

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