Adho Mukha Svanasana: Downward Facing Dog

When we start managing this pose, that can be consider a mini inversion, usually people find it very relaxing. 

This asana has many BENEFITS

  1. Calms the brain and helps relieve stress and mild depression
  2. Energizes the body,
  3. Stretches the shoulders, hamstrings, calves, arches, and hands.

It also helps relieve the symptoms of menopause. Relieves menstrual discomfort when done with head supported, Helps prevent osteoporosis, Improves digestion, Relieves headache, insomnia, back pain, and fatigue. 

It helps to relax the heart, it is a kind of mini inversion, so if you want to go deeper with your inversion practice this is a great starting point. It stretches the entire back portion of the body, releases any lower back tensions. Greats for glutes, harmstrings and calves. When done often, it can be a restful pose. Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis.


Like most of the poses, alignment is the key. Distance between hands and feet don’t have to be too wide or too short. Heels don’t need necessarily to touch the floor, knees don’t have to be hyper-extended. Weight is on your hands and feet. Hands and feet are in the same line. About hands, palms are open and fingers are wide spred, like you has roots growing on your mat. Upper arms are externally rotated. Hands are pressing down and pulling away from the mat. About legs, you’re actively drawing back from the hips. The spine is long and the head is drop and you’re looking through your feet

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