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Adho mukha svanasana is the Sanskrit word and it is also known as a Downward dog yoga pose. The final pose looks like a dog bending forward which is the best yoga position for the beginners. Let’s see steps and benefits of Adho mukha svanasana step by step.

Downward Dog Yoga Position Steps

• Lie down on your stomach and relax for few seconds like Bhujangasana yoga pose. Keep some distance between feet.
• Now while breathing out lift your hips up. Stretch your hands, back, and legs as shown in above image.
• Try to pull your body back to touch your heel to the floor if possible.
• Hold this position for few seconds and look at your navel.
• Now while inhaling bring your hips down and bend your knees to touch the floor. It is like forming table-like structure.
• After relaxing for few seconds again while breathing out lift your hips up and follow the same.
• Repeat this cycle for few more times.

Downward Dog Yoga Benefits

• Downward facing dog pose is effective to stretch and strengthen your abdominal muscles.
• It is a good exercise to improve your blood circulation in your head region. The inverted position increases the flow of fresh blood to the brain.
• Improves the function of digestive system.
• Strengthens and tones your arms, ankles, legs, and feet.
• Strengthens bones which help prevents osteoporosis.
• Relieves pain in upper, lower, middle and upper back.
• Calms your body and reduces anxiety, and stress.

Down Facing Dog Yoga Precautions

The downward dog pose should be avoided if you are suffering from

• High blood pressure
• Carpal tunnel syndrome
• Problems related to eyes
• A headache
• Cardiac disorders
• Shoulder injuries
• Diarrhea

Yoga Poses with Images