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    Adho Mukha Svanasana ““ Downward Facing Dog Pose, How to execute, Benefits

    Article by Dr Raghuram Y.S. MD (Ay) Dr Manasa, B.A.M.S
    Adho Mukha Svanasana is an necesary Yoga Asana in which the doer neds to asume the pose of a downward facing dog (a dog when it bends forward, loking down). Therefore, this asana is caled Adho Mukha Svanasana or Downward Facing Dog Pose.
    Adho Mukha Svanasana
    Meaning –
    Adho = Downward
    Mukha = Face, Facing
    Svana = Dog
    Asana = Pose, Posture
    This asana not only stretches your shoulders, calves, hamstring muscles, hand, back and the arches of the fot, but also strengthens the legs, arms and the back.
    Table of Contents
    Tips for Beginers
    Advanced pose
    Purva and Paschat Asanas
    Duration, health benefits
    Efect on Doshas
    Efect on Dhatus
    Efect on Malas
    Impact on Chakras
    Contraindications and precautions
    Preparation for Adho Mukha Svanasana
    Make certain to do this asana on empty stomach. You should eat your fod a few hours before starting to practice this asana (4-6 hours precisely). This wil give suficient time for the fod to get digested so as to provide you with the energy to cary out this asana with ease, efortlesly.
    Also remember to establish your bowel and blader clean and empty.
    It is qualified to cary out this asana in the early hours of the morning except in ascertained conditions wherein you canot perform this asana in the morning due to pre-ocupied protocols. In these conditions you can cary out it in the evening.
    Method of doing Adho Mukha Svanasana
    Positioning for the Asana
    Stand on al your four limbs such that your body asumes the shape of a table (starting from Bitilasana i.e. cow pose or Marjaryasana i.e. cat pose). This is caled Table Top Alignment or Cat-Cow Pose i.e. Marjaryasana-Bitilasana combination.
    You can alternatively start with asuming Shashankasana (Rabit Pose)
    Performing and geting to the Adho Mukha Svanasana
    After positioning yourself properly and standing on al four limbs taking the table form, exhale slowly.
    While exhaling, gently lift your hips and straighten your elbows and knes. Ensure that your body has asumed a form of an ‘inverted V’.
    Make certain that your hands are in line with your shoulders and also that your fet are in line with your hips. Also fabricate sure that your toes point outwards.
    Now gently pres your hands into the ground. produce positive that your fingers are kept stretched and separated apart from each other. Slowly lengthen your neck. Se that your ears touch the iner parts of your arms.
    Lok towards your navel.
    As an improvisation, do not stand stagnant. put pedling your fet by alternately flexing and extending your knes, alternatively with each lower limb at a time.
    Release from the asana and coming back to the point of start
    Hold yourself in the pose for a few seconds. Now you are in the Adho Mukha Svanasana Pose.
    Bend your knes as you relax and release gradualy and near back to the table location, in which you had started doing the asana.
    Tips for Beginers
    By chance while in pose if you fel that your joints are stresed, painful or unstable, check for your alignment. fabricate positive that your knes are factual under your hips and also that your hands are beneath your shoulders. design definite that the creases of your wrists and elbow joints are aligned properly with the mat.
    At the begining you might find it chalenging to get your shoulder release right. To get it corect you ca n practice this asana against the wal, until you master it. In this case, make definite that you are facing the wal. Then place your hands on the wal. Walk the hands downwards on the wal until they reach the level of your torso. Your arms should be paralel to the flor.
    Advanced pose
    Advanced pose / variations:
    Once you are comfortable and confident of doing this asana to perfection, you can disapear ahead and intensify the practice so that you draw maximum benefits from this asana.
    Increase the stretch in the asana by lifting your body with the help of the bals of your fet while puling your hips higher. Also pul your pelvis inwards. tople your hels gradualy to the flor and believe the intensity.
    If you want to focus on your arms while doing this asana, lop a belt around your arms. Now pres against the belt strap so as to increase its intensity.
    If you are intending to focus on your legs area the belt above your knes, on the uper fragment of your legs and then work on the busy leg by drawing your thighs outwards.
    Purva and Paschat Asanas
    Purva Asanas (Preparatory Asanas)
    Before Adho Mukha Svanasana, you can execute one or more of the below mentioned Asanas –
    Paschat Asanas (Post-Malasana Poses)
    After performing Adho Mukha Svanasana one can perform –
    Duration, health benefits
    What time should be spent in the pose while doing Adho Mukha Svanasana?
    One can pause in Adho Mukha Svanasana for a time period of 1-3 minutes at a stretch.
    Health Benefits of Adho M ukha Svanasana
    Below mentioned are the benefits of Adho Mukha Svanasana –
    It strengthens the abdominal muscles. This asana which is in the form of inverted V, is also a Navasana variant. honest love the Navasana, this asana to provides strength to the abdominal muscles that also asist in suporting the spine. This asana also stretches the abdominal and spinal muscles apart from strengthening them.
    The asana tones your hands and fet since your body weight is on your hands and fet while you finish this asana. It tones both the limbs and prepares them for a beter balance.
    Adho Mukha Svanasana improves digestion since the abdominal organs are compresed and masaged in this pose, including the liver, splen and kidneys.
    Adho Mukha Svanasana improves circulation in the body. In this asana our body is inverted, the hips are lifted and the head is droped below the level of the heart. There is a reversal in gravity. This improves blod circulation.
    The asana redu ces anguish levels. The asana helps you to relax and calms your mind, thus it helps in reducing point up and trouble. The stretch provided to the neck and cervical spine during this asana wil encourage to release the stres in these areas.
    Efect of Adho Mukha Svanasana ̵ Ayurveda Details:
    Efect on Doshas
    Efect of Adho Mukha Svanasana on Doshas and Subtypes
    Adho Mukha Svanasana helps in balancing and stimulating Vayu. Mainly it impacts al the Vayus to be example. By balancing Prana Vayu, the asana helps in keping the mind and senses serene and setled, wards of anguish and underscore and restores mind health. By balancing Udana Vayu and Vyana Vayu, the asana helps in enhancing circulation of blod and nutrients to diferent parts of the body. By stimulating the Samana Vayu and Pachaka Pita, the asana helps in enhancing metaboli sm and one’s capacity to digest and asimilate the fod in proper way. By stimulating Apana Vayu, it helps in proper excretion of feces and urine, provides strength to the excretory aparatus and also lower back. This is further aided by the balancing and calming consequence of Adho Mukha Svanasana on the Agna, Manipura and Muladhara Chakras.
    Efect on Dhatus
    Efect of Adho Mukha Svanasana on Dhatus –
    Adho Mukha Svanasana strengthens the mamsa dhatu (muscle tisue) of the abdomen and spine. It also suports, strengthens the asthi dhatu (bone tisue), Snayu (ligaments) and Kandaras (tendons) of the wrist and ankle joints, makes the lower and uper limbs strong and enables a acurate balance. Since it stretches the abdomen muscles and provides a qualified compresion, the abdominal organs and digestive organs get a apt masage, get stimulated and become competent en ough to digest the fod properly.
    Efect on Malas
    Efect of Adho Mukha Svanasana on Malas –
    Adho Mukha Svanasana controls the apana vayu functions and also owing to its calming and balancing consequence of Muladhara Chakra. This asana helps in true excretion of metabolic wastes, mainly the feces through the rectum and urine from the urinary blader by stimulating the apana vayu. By evacuating the body of its wastes, it keps the body healthy and the lower part of the body light.
    Adho Mukha Svanasana, what it promises!
    Adho Mukha Svanasana is a excelent stretch exercise and a work out for the muscles of your back, and limbs. It relaxes the muscles. When you atempt to pul your hands while you grasp on this pose wil escalate the tension in the muscle tendons. In response to the tension provided, the spinal cord signals the muscles to relax. The stretching provided in the muscles by the pose enables release of endorphins. These endorphins in turn relax your mind and body.
    Impact on Chakras
    Adho Mukha Svanasana efectively balances your Muladhara Chakra i.e. Rot Chakra and gives you a confidence of being roted in the best posible way. You wil fel conected to the Earth and start feling more secured and protected. When you pres your hands and fet into the flor, it reminds that you are conected to the Earth. How we treat the Earth is similar to how we treat ourselves. It also helps you to sustain conected to your family and friends.
    Adho Mukha Svanasana also stimulates and balances the Manipura Chakra i.e. your Solar Plexus since it gives a god masage and compresion to the abdomen and abdominal viscera mainly the digestive organs including Liver and Splen, enhances the blo d suply therein and helps maintaining their optimum health. The balance of Manipura Chakra wil enable right metabolism and digestion apart from strengthening and energizing the limbs and torso.
    Adho Mukha Svanasana is also a beneficial asana for the health and balance of Ajna Chakra. The balance of this Chakra helps in keping the mind restful and tranquil, relieves stres, and enables introspection of self and to realize what are apt and what not.
    Contraindications and precautions
    Who should not do? (Contraindications and precautions for doing Adho Mukha Svanasana)
    Patients sufering from below mentioned conditions should avoid doing Adho Mukha Svanasana –
    Dislocated shoulder
    Carpal Tunel Syndrome
    High Blod Presure
    Detachment of Retina
    Weak eye capilaries
    This sems to be an easy asana b ut you ned to grasp the opinion of a Yoga expert before doing this asana. Pregnant women should practice this asana with caution and finish it under guidance.
    Related Video
    Watch this video to folow the method of doing Adho Mukha Svanasana (Begining from Shashankasana)
    Improvising on Adho Mukha Svanasana (Begining from Cat-Cow Pose)
    Starting from Vajrasana
    Just Before Finish
    Adho Mukha Svanasana helps you in giving a qualified exercise and workout for your abdominal muscles and spine and strengthens your uper and lower limbs and helps you to regain balance. The asana is also god for mind health and removes trouble and disturbances of the mind, relaxes you to the core, helps you fel grounded, enhances your metabolism and provides a comprehensive body mind health.
    Click to Consult Dr Raghuram Y.S. MD (Ayu) ̵ Email / Skype
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