Adho Mukha Shvanasana
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9 Benefits of Adho Mukha Shvanasana

Why is the Adho Mukha Shvanasana such a popular asana in any yogic practise?

Why is the Adho Mukha Shvanasana such a popular asana in any yogic practise? It’s almost safe to say that every yoga teacher will always throw in a downward dog somewhere in their yoga class. This pose can be used creatively as a transition asana, bringing together a beautiful yoga flow. Or it can be a great asana to hold for minutes at a stretch, which is restorative and yields various benefits. 

Let us look at some benefits about Adho Mukha Shvanasana, the downward dog:

  • This asana is great for digestion.
  • The position of having the head lower than the heart promotes good blood flow.
  • This asana relieves menstruation pain.
  • The pose strengthens the feet and helps cure flat feet.
  • It creates the perfect balance between the upper and lower part of the body.
  • Helps combat headache, insomnia, fatigue, depression, anxiety
  • The downward dog is actually a gentle inversion.
  • It stretches the hamstrings.
  • It opens up the chest and shoulders.

Let us not delay any longer on the benefits of practicing the downward dog. It’s time to get started!

  • Start by sitting in Vajrasana.
  • Get into table-top position, creating a 90 degree angle with the body.
  • Inhale and as you exhale, gently lift the lower body up from the buttocks.
  • Push the heels down towards the ground, deeper with every exhalation. Try to have both heels completely on the ground.
  • Stretch into your shoulders and arms, deeper each time, for a great opening in the back.
  • Hold this position for 8 breaths.
  • With an exhalation, bring the body down into table top position and then flow into balasana.
  • Release the body and relax in this pose.
  • Inhale, rise back up with hands in Namaskara. Gently open your eyes.

The best part about this pose is that anyone can practice it! Even if you find it a little difficult, don’t hesitate in bending the knees slightly, or paddling the legs to bring the heels down a little closer each time, still experiencing all the benefits! Someone with sciatica or knee pain may be gentler with the asana, but no harm in giving it a try! Let us experience the serenity, peace and balance that the yogis do by holding this asana and going deeper into it everyday.

Here’s a video on How to do Adho Mukha Shvanasana to make it easier!

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