Adhomukh Swanasana - Downward Facing Dog

Adhomukh Svanasana - Downward Facing Dog is the pose which is similar to a dog stretching with his head down. This asana is also known as Parvatasana (Mountain Pose) in some schools of Yoga. In this pose the hamstring and the calf muscles are stretched, and it is one of the preparatory asanas for Sarvangasana. This pose is also included as part of Surya Namaskar (Sun Salutations).

Steps to Practice Adhomukh Svanasana?

1. Lie down on the mat on your stomach.


2. Place your palms next to your chest on both sides. Move the toes inward so that the toes are perpendicular to the floor.


3. Exhale and lift your body so that you are on your palms and knees. Place your knees directly below your hips and your hands slightly ahead of your shoulders. Try to adjust the hand position by rolling the elbows inwards.



4. Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor.


5. Straighten your knees and stretch the calves to place your heels on the floor. If that is not possible then try to bring them as close as possible to the floor. Gradually with practice you will be able to place the heels on the floor.



6. Try to move the head towards the stomach.


7. Now try to walk in a feet inwards and look into your stomach while trying to pull you tail bone towards the roof. Try to observer if you can move the head towards the stomach any more. You will observe that when you pull in the stomach that the head can move more towards the stomach. Stay in the final position for 10 to 20 seconds and repeat once more.

Benefits of Adhomukh Svanasana

1. Strengthens the shoulders, upper back and quadriceps for those with weak legs.


2. Stretches the shoulders and Hamstring.


3. Since there is increase blood flow in the head and throat region, it is good for Sinus and Common cold problem. For Sinus problems it is also recommended that you practice Jal Neti regularly.


4. This pose is an excellent way to provide relief to your tired legs after you have returned from a log walk in a park, or after outdoor activities.


5. Like all forward bending and downward facing poses this is good people suffering from mental tiredness and depression & insomnia.


6. Stretches the calves and makes them flexible. It also strengthens the ankles.


7. It is a good preparatory pose for Sarvangasana and Shirsasana because it gives a inverted perspective plus builds shoulder strength.

When to Avoid?

1. Injured wrist condition.


2. Neck Injury