Adho Mukha Svanasana
What Is Adho Mukha Svanasana?
Adho Mukha Svanasana is an inverted V-shaped pose that engages the upper body, lower body, and core simultaneously. It stretches the spine, lengthens the hamstrings, strengthens the shoulders, and increases blood flow to the brain, promoting alertness and relaxation.
It is one of the most essential poses in Surya Namaskar and Vinyasa flows.
How to Do Adho Mukha Svanasana (Step-by-Step Guide)
Follow these steps for perfect alignment:
1. Start on your hands and knees
Place your wrists under your shoulders and knees under your hips.
2. Spread your fingers wide
Press your palms firmly into the mat for stability.
3. Lift your hips upward
Straighten your legs slowly as you raise your hips toward the ceiling, forming an inverted V shape.
4. Keep your spine long
Lengthen your back and avoid rounding your shoulders.
5. Push heels toward the floor
Your heels may not touch the ground—focus on stretching the hamstrings.
6. Relax your neck
Let your head hang naturally between your arms.
7. Hold the pose
Stay for 30–60 seconds while breathing deeply.
8. Release gently
Bend your knees and come back to the starting position.
Benefits of Adho Mukha Svanasana
This pose offers a wide variety of physical and mental benefits:
Strengthens arms & shoulders
Helps build upper-body strength and stability.
Stretches hamstrings & calves
Deepens flexibility in the legs and reduces stiffness.
Improves posture & spine health
Lengthens and decompresses the spine, relieving pressure from the back.
Boosts blood circulation
The inverted position increases blood flow to the brain, enhancing clarity and focus.
Reduces stress & fatigue
Calms the mind and energizes the body.
Tones the core & abdomen
Engages core muscles and improves overall body balance.
Supports digestion
The gentle abdominal pressure stimulates digestive organs.
Who Should Practice This Asana?
Adho Mukha Svanasana is suitable for:
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Beginners
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Students & office workers
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People with back stiffness
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Those needing full-body stretching
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Individuals who want better flexibility
Precautions
Keep these safety tips in mind:
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Avoid if you have severe wrist, shoulder, or back injury.
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People with high blood pressure or vertigo should practice with caution.
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Do not force your heels to touch the ground.
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Pregnant women should practice under proper guidance.
