Downward-facing Dog Pose (Adho Mukha Svanasana): Steps, Benefits & Precautions. Begin in downward facing dog (Adho Mukha Svanasana). Adho Mukha Svanasana or the downward facing dog pose stretches and straightens the spine. ‘Adhas’ means ‘downward’, ‘mukha’ means ‘face’, ‘svana’ means ‘dog’ and ‘asana’ means ‘pose’. Downward-Facing Dog (also som Pronunciation: Ah-doh MOO-kah Swaan-asana: Meaning: Adho - Downward Mukha - Face Svanasana - Dog Pose: Known as: Down dog It's also an excellent yoga asana all on its own. It is a part of the Suryanamaskar or Sun Salutation and is one of the most often performed parts of it … Avoid gripping the front of your ribs (pulling them toward one another and toward your pelvis) which will flex your spine. Adho Mukha Svanasana is a yoga pose of a sequence of Surya Namaskar. In Sanskrit, Adho, implies down. 1. During downward-dog, focus on the details of your inhale and exhale to hone your attention. A variation of the downward facing dog pose is nothing but a boat pose. Try it in class. Adho Mukha Svanasana lengthens the spine, strengthens the muscles of the chest increasing lung capacity. It means you can encounter teachers that will suggest some changes to what we know will describe. Your hands should be aligned with the shoulders and your feet to the hips. Exhale and lift your hips gently. The downward flow of prana from the base of the spine towards the crown of the head is what refers to Adho. Walk your hands down the wall until your torso and arms are parallel to the floor. Adho Mukha Svanasana The Adho Mukha Svanasa, also known as the downward facing dog pose or downward dog or down dog is one of the most important poses of yoga. Handstand /Adho Mukha Vrksasana. Makara Adho Mukha Svanasana is a powerful yoga pose for anyone who is trying to flatten and strengthen tummy. (Adho Mukha Svanasana) adho = downward mukha = face svana = dog. Downward Dog Pose - Adho Mukha Svanasana. Tones and strengthens the legs and arms. Start in an all fours position, with your hips above your knees and shoulders above your wrists. This article explains the steps to do Adho Mukha Svanasana or Downward Facing Dog Pose, its benefits, contraindications, tips and breathing pattern to follow when doing this yoga pose. Inhale and raise your hands and keep shoulder width in between. 6 Steps of Adho Mukha Svanasana. Here the body moves downwards while keeping in mind the flow of energy or prana which is part of the yoga practice. This is one of the traditional poses and quite recognized in the west as well. Your hands should be aligned with the shoulders, and your feet to the hips. Come onto the floor on your hands and knees. Steps 1: So, first, you need to hold a position in which your back looks like a tabletop and your hands and feet look like the four supporting legs of the table. It is also known as The Cow Pose. 2. Lift up through the arms, shoulders, torso and legs. Adho Mukha Svanasana Yoga also known as Downward facing dog posture, resembles the posture of the dog when it bends down in a forward direction.. One of the most recognized yoga poses in the West, Downward-Facing Dog — Adho Mukha Svanasana (Ah-doh MOO-kuh shvan-AHS-uh-nuh) — is a standing pose and mild inversion that builds strength while stretching the whole body. Adho Mukha Svanasana Yoga-Introduction. 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