Ayurved Doctor

Adhomukhashvanasana: The Dog Pose Facing Downward

Adhomukhashvanasana-The Dog Pose Facing DownwardAdhomukha means facing downward and Shvanasana means the dog pose; thus, Adhomukhashvanasana is the dog pose facing downward.This is a yoga position to help to get an all-round benefit to the human body.

To do this pose, follow these steps:

  • Kneel down and, bending the body from the waist, put palms on the floor. Arms should be under the shoulders, fingers stretched outward; knees should be under the hips and about seven inches apart; spine should be straight and relaxed.
  • Exhaling forcibly lifts the knees from the floor and push the hips towards the ceiling. The body should resemble an inverted V now. Arms should be straight, elbows easy, and shoulders wide and relaxed. Heels, toes, palms, and fingers should be firmly gripping the floor, both the hands and the legs should be hip-width apart. If the hamstrings feel rigid, the knees may be bent a little to fully stretch the spine.
  • Let the head drop naturally, move the chest towards the back wall, avoid pressure on the wrists by pressing in the palms and fingers. Breathe deeply and feel the surge of energy flowing steadily through the body. Maintain a slow, rhythmic and sustained breathing pattern; stretch the body tightly while inhaling, release the pressure and rest upon the palms and heels while exhaling.


  • Stretches the whole body.
  • Builds up strength especially in arms, shoulders, legs and feet.
  • Increases spinal flexibility, thus ensuring youthful vigour.
  • Calms down the mind and lifts up the spirit.
  • Removes fatigue and stress while rejuvenating the body and mind.
  • Increases the flow of blood to the sinuses, thus helping in problems like sinusitis.
  • Strengthens the immune system.
  • Improves digestion.

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