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Adho Mukha Svanasana

How to do Adho Mukha Svanasana its benefits and precautions

Traditionally, this asana is believed to activate a number of the chakras, including the Manipura and ajna chakras. Activating the Manipura chakra through adho mukha svanasana is thought to dispel fear and insecurity, while the ajna chakra stimulates perception and inspiration.

As an inverted pose, adho mukha svanasana gets blood and body fluids flowing in the opposite direction by reversing the action of gravity. Inversion is also thought to provide a different perspective on an emotional level, boosting confidence.

Meaning of Adho Mukha Svanasana in Sanskrit

Adho Mukha Svanasana (AH-doh MOO-kah shvah-NAHS-ah-nah)

Adho = downward

mukha = face

svana = dog

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Some special tips for beginners

  • It’s more important to keep length in the spine than straight legs. So if you are rounding in your back or hunching your shoulders, it’s fine to keep the knees bent as much as you need to so you can enjoy the stretch in your back. And remember your heels don’t need to touch the floor!
  • The spiral action of the arms can be tricky at first so try it while you are sitting on your heels.
  • You can work on the pose by practising against a wall. Stand facing the wall about a meter / 3 feet away with your legs hip distance apart. Place your hands on the wall (use the same arm rotation as in the steps above). Walk your hands down the wall until your torso and arms are parallel to the floor.

How to do Adho Mukha Svanasana

Step 1

For getting into the pose, come into a table-top position. This position can be achieved by balancing the body onto your knees and wrists such that the two knees and the two wrists form the leg of a table while the rest of the body is the top.

Step 2

While keeping your toes firmly on the ground, gently lift your knees upwards. Do so while exhaling.

Step 3

Stretch your arms forward so that the upper body is tilted towards the front. Keep your palms inward, while maintaining the alignment with the respective shoulder.

Step 4

Move deeper into the yoga by lifting the knees as high as the hip can be. Your body should ideally form an inverted V shape. Maintain the curve on your back inwards. It should not protrude outwards at any point while performing the pose. Keep the head and neck aligned while your ears can gently graze either shoulder.

Step 5

Push the tailbone as much as you are comfortable with. This is done to provide ultimate stretch to the body, especially the back and calves. Remain in the position for a duration of 15-20 breaths.

Step 6

Reach back into the tabletop position while gently exhaling and bending back the knees. Repeat the pose up to 8 times.

Know about Dhanurasana its benefits and precautions

Benefits of Adho Mukha Svanasana

  • Helps restore body energy and revitalizes it.
  • Renders tone to the calves, back, and hip muscles.
  • Improves lung capacity.
  • Reduces anxiety and depression.
  • Improves memory and enhances cognitive skills due to improved oxygen supply and blood circulation to the brain.
  • Strengthens and lengthens the spine. Relieves any discomfort or pain in the middle and lower back.
  • Stretches the entire body while strengthening arms, calves, and shoulders.

You can Modify it according.

If you have very tight hamstrings, you may not be able to keep your butt high and straighten your legs at the same time. If that’s the case, it’s okay to keep a slight bend in your knees. Your hamstrings will lengthen over time with the consistent practice of other poses.

You can place a yoga block under your head to do a restorative version of the pose. For greater comfort, you can also use a block under your hands or a folded towel under your wrists.

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Precaution during Ashana

It is best to consult a professional trainer or medical practitioner before you do this asana. Avoid practising this asana if you suffer from

  • Carpal tunnel syndrome
  • High blood pressure
  • A detached retina
  • A dislocated shoulder
  • Weak eye capillaries
  • Diarrhoea


Adho mukha svanasana is a forward bending type of position. It may help stretch the muscles of the legs, hands, calves, and inner thighs. This is a rejuvenating pose. It might help strengthen the muscles and improve the blood supply to the brain. Even so, you may avoid this asana if you feel pain in the body while practising it; kindly consult the doctor.

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Know step by step about baddha padmasana its benefits and precautions



Know step by step about baddha padmasana its benefits and precautions

Step by Step baddha padmasana

  • Sit in the Padmasana (Lotus Pose), Keep your feet high on your thighs, just close to the groin.
  • Place your right arm behind your back and reach around till your right hand is close to the left hip.
  • Now bow forward a little; twist your trunk to your right side and try to grasp the right thumb of the toe, firmly resting on the left thigh with the index finger and the middle finger.
  • Sit straight and remain in the position for a few seconds.
  • Equivalently, place your left arm behind your back; crossing your right arm, and reach around till your left hand is close to your right hip.

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  • Now bend forward a little. Twist your torso to the left and bring your shoulder blades together, try to grasp the left thumb of the toe, resting on the right thigh firmly with the forefinger and the middle finger.
  • Sit straight and remain in the position for a few seconds.
  • Now your arms and legs are tightly locked.
  • Try to keep your head, neck and spine straight.
  • Your knees should press the ground.
  • Look straight forward and breathing normally.
  • It is the final position of Baddha Padmasana.
  • Try to hold this pose for about ten seconds or as long as you can.
  • Now release your hands and open the foot lock and come back to the initial position.
  • Repeat the same process with your alternate legs and hands also.

Benifits of baddha padmasana

  • Make your legs flexible.
  • It stretches the joints of shoulders, wrists, back, elbows, hips, knees, ankles and makes them more flexible.
  • Beneficial in the shoulders and back pain.
  • Asana improves the posture of the spine.
  • It increases the range of shoulder movements.
  • It is beneficial in constipation and improves the functions of the digestive system.
  • Daily practise of this Asana is beneficial in Arthritis.
  • Helps to make your spine straight.
  • Baddha Padmasana Helps to Stimulate the Reproductive Organs
  • This pose creates a certain flow of pranic currents towards the brain that calms down the mind making it fit for introversion and higher practices of meditation.

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Precaution During Baddha Padmasana

  • Avoid this asana in case of a knee injury, severe back or shoulder pain.
  • Pregnant women avoid this Pose.
  • If you really want to get all the benefits of Asana and Pranayama you have to practice daily.
  • Supervision of a well-educated trainer is strictly recommended.


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Know about Bhujangasana (Cobra Pose) its benefits and precautions



Know about Bhujangasana (Cobra Pose) its benefits and precautions

Know about Bhujangasana (Cobra Pose) its benefits and precautions

Bhujangasana (Cobra Pose) step by step

  1. Lie flat on your stomach. Place your hands on the side and ensure that your toes touch each other.
  2. Then, move your hands to the front, making sure they are at the shoulder level, and place your palms on the floor.
  3. Now, placing your body’s weight on your palms, inhale and raise your head and trunk. Note that your arms should be bent at your elbows at this stage.
  4. You need to arch your neck backward in an attempt to replicate the cobra with the raised hood. But make sure your shoulder blades are firm, and your shoulders are away from your ears.
  1. Press your hips, thighs, and feet to the floor.
  1. Hold the asana for about 15 to 30 seconds while breathing normally. Feel your stomach pressed against the floor. With practice, you should be able to hold the asana for up to two minutes.
  1. To release the pose, slowly bring your hands back to the sides. Rest your head on the ground by bringing your forehead in contact with the floor. Place your hands under your head. Then, slowly rest your head on one side and breathe.

Know about Dandasana its benefits and precautions

Benefits of Bhujangasana (Cobra Pose)

  1.  Increases flexibility
  2. Tones the abdomen
  3. Strengthens the arms and shoulders
  4. Decreases stiffness of the lower back
  5. Stretches muscles in the shoulders, chest and abdominal.
  6. Improves menstrual irregularities
  7. Elevates mood
  8. Firms and tones the buttocks
  9. Stimulates organs in the abdomen, like the kidneys
  10. Improves blood circulation
  11. Relieves stress and fatigue
  12. Opens the chest and helps to clear the passages of the heart and lungs
  13. Improves digestion
  14. Strengthens the spine
  15. Soothes sciatica
  16. Helps to ease symptoms of asthma

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Precaution during Bhujangasana (Cobra Pose)

  1. Avoid practicing Bhujangasana if you are pregnant, have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for hernia.
  2. Also avoid doing Bhujangasana if you suffer from Carpel Tunnel Syndrome.
  3. Practice Cobra Pose under an  teacher’s guidance if you have suffered from chronic diseases or spinal disorders in the past.

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Know about Dandasana its benefits and precautions





Dandasana Steps

  • Sit on your yoga mat with the legs outstretched in front of your body. Point your big toes upwards.
  • Keep the spine and neck erect, legs together and feet gently touching each other.
  • Place the palm on the floor by the side of your hips, point fingers towards the toes.
  • Keep the arms straight to provide firm and gentle support to the spine.
  • Stretch your big toes towards yourself and firmly press your thighs and heels into the floor.
  • Engage the muscles of your legs to root your legs down into the ground.
  • Gently press your palms against the floor to elongate your back.
  • Stretch the spine upwards right from the pelvis to the top of your head.
  • Lift your chest up and slightly draw your shoulders back to broaden your collarbones.
  • Maintain a straight gaze and take slow breaths.
  • Hold Dandasana from 20 seconds to a minute depending on how long you feel comfortable.

Benefits of Daandasana

  • This asana helps to strengthen the muscles on your back.
  • It also helps to stretch the chest and the shoulders.
  • With regular practice of this asana, your posture is sure to be improved.
  • The abdomen is stretched and strengthened as well.
  • It is known to cure sciatica and asthma.
  • This asana helps to focus and calm the mind. When paired with proper breathing, it relieves stress and helps enhance concentration.

Precaution During Asana

  • Any wrist or lower back injury


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