Adho Mukha Svanasana – Downward Facing Dog Pose

Adho Mukha Svanasana – Downward Facing Dog Pose

Introduction :

Adho Mukha Svanasana it is derived from the combination of the Sanskrit words adho (downward),mukha (face),svana (dog), asana (posture or pose). The reason for the name Adho Mukha Svanasana is, this pose resembles the position of the downward facing dog.  It is called as Downward Facing Dog Pose or Descending Facing Dog in English.

We can do Adho Mukha Svanasana as a Preparatory Pose for Uttanasana and Phalakasana. Also, as a follow -up pose for Sirsasana and Uttanasana. We can use this yoga as warm-up the muscles.

Even beginners can do this Asana easily with all of its benefits. Adho Mukha Svanasana is one of the pose in the Surya Namaskar (Sun Slautation)

Steps Involved:

  1. Start with Sit on your heels
  2. Bend down and lower your head on the floor
  3. Slowly stretch your arms and lift the upper part by pushing against the floor.
  4. Make your back horizontal to the floor
  5. Form the table pose
  6. Push with your hands and straighten your legs.
  7. Lift up your heels from the floor
  8. Try to extend your pelvic bones up and heels down.
  9. Let your head hang freely, stretch your waist.
  10. Lift your knees away from the floor
  11. Now raise your sitting bones towards the roof
  12. Try to keep your knees straight as much as you can.
  13. Exhale. Slowly Bend your knees, return to the table pose. Take breathe and relax.
  14. Do all the above steps for three to five times.


  • Find stability in your hands and feet and a more extended spine
  • Regulate the blood circulation
  • It helps to increase the self-confidence
  • Reduces the depression, stress and anxiety
  • It strengthens arms, legs and ankles.
  • Increase the blood flow to the upper parts.
  • Straighten and lengthen the spine and ankles
  • Helps to relieve the back pains and Insomnia
  • Rejuvenates and energise the whole body
  • Increase the digestion process.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Wrist problems
  • Carpal tunnel syndrome
  • High blood pressure
  • Eye or inner ear infection
  • Late-term pregnancy
  • Diarrhea

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.