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Adho Mukha Of Svanasana

Translation from Sanskrit: "Dog face down"

  • Adho – "pointing down"
  • Mucha – "face/face"
  • the Schwan – "dog"
  • asana – "posture of the body"

One of the basic asanas of yoga. This posture awakens the body and calms the nervous system. Variations will help you discover new nuances of posture.

Adho Mukha of Svanasana: technique

  • get on all fours, palms flat on the floor shoulder width apart
  • middle fingers pointing forward
  • spread your knees hip width apart
  • put your toes on the floor
  • press the brushes down hard on the floor, especially with your thumb and forefinger
  • fully straighten your arms, stretching them from the floor to your shoulders
  • don't raise your shoulders to your ears, lower them
  • bring the shoulder blades together to open the chest
  • raise your pelvis, straighten your legs, lower your heels
  • push your hips back
  • straighten your elbows, lift your shoulders towards your waist and stretch your body upwards
  • keep your head down, don't strain<
  • firmly rest on the floor with your hands and feet
  • push your heels down


  • asana allows you to stretch your whole body well
  • it provides leg stretching and strengthens the ankles
  • helps relieve stiffness in neck, shoulders and wrists
  • calms the mind
  • helps with stress and gives energy to the body because it provides oxygen to the head
  • the practice of this asana prevents the development of osteoporosis, sciatica and is beneficial to the digestive system
  • it is effective in high blood pressure and thrombosis, as it alters the flow of blood in the body
  • it increases the volume of the lungs and strengthens them and the respiratory system, which is beneficial for asthma. supplemental oxygen relieves fatigue


  • pregnant women should avoid performing this posture in the last trimester of pregnancy
  • if you suffer from diarrhea, have injuries to the wrist, shoulders, back of the thigh, intervertebral discs, experience headaches, you should refrain from performing the asana

Posted in Encyclopedia of yoga on Aug 31, 2019