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Adho Mukha Svanasana

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Adho mukha svanasana is a foundational yoga asana that requires flexibility and upper body strength. In this asana, the body forms an inverted “V” with the feet and hands pressing into the ground and the hips pushing to the sky. As well as a range of physical benefits, it is believed to calm the mind, yet energize and rejuvenate the body.


  1. For getting into the pose, come into table-top position. This position can be achieved by balancing the body onto your knees and wrists such that the two knees and the two wrists form the leg of a table while the rest of the body is the top.
  2. While keeping your toes firm into the ground, gently lift your knees upwards. Do so while exhaling.
  3. Stretch your arms forward so that the upper body is tilted towards the front. Keep your palms inward, while maintaining the alignment with respective shoulder.
  4. Move deeper into the yoga by lifting the knees as high as the hip can be. Your body should ideally form an inverted V shape. Maintain the curve on your back inwards. It should not protrude outwards at any point while performing the pose. Keep the head and neck aligned while your ears can gently graze either shoulder.
  5. Push the tail bone as much as you are comfortable with. This is done to provide ultimate stretch to the body, especially the back and calves. Remain in the position for duration of 15-20 breaths.
  6. Reach back into the table top position while gently exhaling and bending back the knees. Repeat the pose up to 8 times.[1]


1. It energizes and rejuvenates your body. 2. It deeply stretches the shoulders, hamstrings, calves, arches, spine and hands. 3. It also builds strength in the arms, shoulders as well as legs. 4. Since your heart is a bit higher than the head in this particular pose, it is considered a little bit inversion which is less strenuous than the other inversions like Headstand. It holds all the inherent benefits of inversions. 5. It helps in providing relief from headaches, and fatigue. 6. It rejuvenates the mind and helps in insomnia, and for people suffering from mild depression, this yoga pose can be highly beneficial.[2]

Related Asanas

Special requisites

  • In order to perform this pose, warming up the arms, wrists and calf muscles is highly recommended.
  • Do not attempt this pose if you suffer from ache or injury in the wrists, feet, shoulders or back.
  • Perform this pose on empty stomach only. Hence, 2-3 hours of gap between meals is appreciable.
  • Avoid this yoga posture completely if you suffer from cardiac problems or any kind of stomach disorder.
  • Do not fan out your palms while performing this pose. Keep your palms facing inward for balance and precision.
  • For best results, prepare for the Adho Mukha Svanasana pose with the recommended yoga positions.

Initial practice notes


External Links

Adho Mukha Svanasana on Adho Mukha Svanasana on