Adho Mukha Svanasana or the downward facing dog pose is one of the most popular yoga poses. You must have seen yogis doing this asana on Instagram and if you join a yoga class, it will be one of the first few poses you will learn. You will do Adho Mukha Svanasana at the beginning of your yoga class and you will end your class with it. The pose may look very basic and easy but is deceptively challenging and complex. Adho Mukha Svanasana works your entire body and requires a lot of strength. This basic yoga asana has several health benefits. (ALSO READ Benefits of Marjaryasana/Bitilasana: 5 Reasons Why You Should Do the Cat/Cow Yoga Pose Every Day). Also Read - COVID-19 Can Lead To Depression, Anxiety in Pregnant Women

How to do Adho Mukha Svanasana or downward facing dog pose


Start by coming on all fours to form tabletop. Make sure your hands and directly under your shoulder and your knees are in line with your hips. Your back should be straight. Now, take a deep breath and straighten your legs pushing your hips up. Your body should be in an inverted V position and your feet should be flat on the floor. Try to touch your ears to the inner part of your arm. Hold this position and take a few deep breaths. Come back to the tabletop position and relax. Also Read - Benefits Of Honey: Here Is Why Honey Is Great For Weight Loss, Hair And Skin

These are some of the health benefits of practicing Adho Mukha Svanasana

1. Tones your core

The pose works several muscles of your body and engages your core. Adho Mukha Svanasana tones your lower abdominal region. You can do this asana to strengthen your core and shed fat from your abdomen. Also Read - 'Indian Women Are Superwomen': Woman Performs Impressive Backflips in a Saree & Stuns The Internet | Watch Viral Video

2. Strengthens your bones

Adho Mukha Svanasana is a weight-bearing exercise and will strengthen your bones. Practicing this pose will make your upper body strong and this will in turn help manage or prevent osteoporosis. The downward facing dog position gently works your shoulders. (ALSO READ Best yoga poses for flat tummy: Practice these 5 yoga asanas to reduce belly fat).

3. Works the back of your legs

Not just your spine, but your calves and hamstrings will feel the stretch. You need to work the muscles at the back of your legs as you spend your day walking or standing. Adho Mukha Svanasana will open the back of your legs and stretch it.

4. Improves blood flow to the brain

You are in an inverted V position, which means your heart is above your head. This will improve blood flow to your head. This will enhance your focus and energy. Daily practice of this yoga asana will give your relief from tension in the neck and will charge you up.

5. Strengthens your arms

Adho Mukha Svanasana is a great asana for improving the strength of your upper body, especially your arms. Make sure to press your palms against your mat and engage the muscles of your arms. DO this regularly and you will see your arms becoming stronger and toned.

6. Improves your body posture

Sedentary life can be a bad news for your posture but you can improve the slumpy posture by practicing Adho Mukha Svanasana. The asana will open your shoulders and will lengthen your spine. It will also ease the back and neck pain.

7. Stretches your back

The downward facing dog pose will stretch your back and help ease back pain. The stretching of the spine will improve oxygen supply to different parts of the body. Practicing the pose every day will help you to stay strong and happy.

Adho Mukha Svanasana is beneficial for your entire body. So, get your mat and start practicing.