What Is Adho Mukha Savasana And What Are Its Benefits

Down dog pose is an another name of downward-facing dog pose. In Sanskrit, down dog pose is called as Adho Mukha savasana. There are many benefits of Down Dog Pose. The benefits or the steps of down dog pose is as same as downward facing dog pose.


  1. At first, you have to come onto your hands and knees with your palms just forward of your shoulders.
  2. Then set your knees directly below your hips.
  3. After that spread, your palms, index fingers slightly turned out and just turn your toes under.
  4. Then inhale and lift your knees away from the floor.
  5. At first, keep your knees slightly bent and the make your heels lifted away from the floor.
  6. Lengthen your tailbone away from your back of your pelvis and press it slightly towards your pubis.
  7. At this position lift your sitting bones toward the ceiling and from your inner ankles draw the inner legs up into the groins. You have to prepare your body to make in an inverted V-shape.
  8. After that with an exhalation push your inner thighs back and then stretch your heels onto the floor.
  9. Then keep your knees tight but do not lock them.
  10. After that firm the outer thighs and roll the upper thighs inward slightly, and keep the front of your pelvis in a narrow position.
  11. Next, keep your outer arm firm and press the bases of the index fingers into the floor actively.
  12. Now from these two points lift your inner arms along from the wrist to the top of your shoulders.
  13. At last and in final position, firm your shoulder blades against your back and widen them towards your tailbone.

But keep your head between the upper arms and remember that you should not let your head hang.

Anyone can stay in this pose anywhere from 1 to 3 minutes. Finally, bend your knees to the floor with an exhalation and come down to rest in child’s pose.

The Benefits of Down Dog Pose: 

  • It releases tension from your spine, stretches your hamstrings, calves, arches, hands.
  • One of the main benefits of Down Dog Pose is, it improves your digestive system.
  • This pose relieves back pain, headaches, insomnia and fatigue.
  • It decreases back pain by strengthening your entire back and shoulder girdle.
  • It extends shoulders and shoulder blade area.

Read more benefits of Down Dog Pose – The Pose Downward-Facing Dog energizes and rejuvenates your entire body.

This is a great pose, which deeply stretches your hamstrings, shoulders, calves, arches, hands, as well as spine and builds your arms, shoulders, and legs at the same time.

If you want to reap the benefits of Down Dog Pose or Adho Mukha Savasana, you should practice this pose regularly with the help of a trainer.

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About the Author: Kabbyik

Kabbyik Mitra, a voracious reader and health writer. He is a health & lifestyle journalist. Kabbyik is a yoga enthusiast practicing yoga for last 7-year. He is a certified yoga therapist, a science writer, communicator and journalist. He has been practicing yoga and training people to live a healthy and happy life. Get in touch with him via email: yogatoall2016@gmail.com for any yoga related queries.

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