International Yoga Day 2020: Precautions While Performing Adho Mukha Svanasana (Downward Dog Pose)

Updated at: Jun 16, 2020
International Yoga Day 2020: Precautions While Performing Adho Mukha Svanasana (Downward Dog Pose)

International Yoga Day 2020: Adho Mukha Svanasana, Here Are Advantages, Method And Precautions Of The Downward-Facing Dog Pose.

Tavishi Dogra
YogaWritten by: Tavishi DograPublished at: Jun 08, 2020

International Yoga Day 2020: Adho Mukha Svanasana has an essential place in Indian Yoga. Adho Mukha Svanasana is considered the most critical posture of Ashtanga yoga. This asana is one of the seven asanas of Surya Namaskar. The great feature of yoga is that its asanas are influenced by the postures found in nature. Dogs often do stretching in this posture to eliminate body fatigue. It is one of the best position suggested for stretching the body. Yoga is a healthy way of living, and with the International Yoga Day 2020 soon approaching, we bring you the first asana in detail, which can be done at the comfort of your home for complete wellness. Following are the advantages, method and precautions of the downward-facing dog.

Benefits of Adho Mukha Svanasana (Downward Facing Dog Pose): Performing a downward-facing dog gives tremendous benefits to the body. Following are some benefits of this yoga asana: 

  • Strengthen the lower abdominal muscles: Naukasana is formed if the position of the body formed in the downward-facing dog is reversed. We all know that svanasana strengthens the lower abdominal muscles in the body as well as supports the spine. Those who do these yoga exercises also get the same benefits.
  • Increase blood circulation: The practice of this asana increases the supply of blood towards the head with the help of the force of gravity. Therefore, this asana helps in improving blood circulation.
yoga pose
  • Improves Digestion: Even if the body does not turn entirely in the downward-facing dog, but this asana gives a good massage to the internal organs of the body. Leaning the legs increases the pressure on our digestive system. The organs affected by this asana include liver and kidney.
  • Tones arms and legs: When you practice the downward-facing dog, your body weight is entirely on the hands and feet. This strengthens the muscles of both these organs and helps in maintaining the correct balance of the body.
  • Control the anxiety: This asana helps you relax and gives peace of mind. Downward Dog Pose can also be beneficial in fighting anxiety. During the practice of this asana, the neck and cervical spine are stretched. It helps a lot to overcome stress.

How To Do Adho Mukha Svanasana (The Downward Facing Dog Pose)?

  • The downward-facing dog pose looks the same when a dog leans forward. To get tremendous benefits, you must practice this asana regularly. The most beneficial thing about this asana is that anyone can do this asana very quickly. Following are step-by-step instructions to do the Adho Mukha Svanasana aka Downward Facing Dog Pose with right technique and posture: 
  • On your yoga mat, lie on your stomach. After this, while stretching, lift the body with your feet and hands and make a table-like shape.
  • While exhaling, slowly raise the hips upwards. Keep your elbows and knees tight. Make sure that the body is inverted in the shape of 'V'.
  • During the practice of this asana, the shoulders and hands remain in a straight line while the feet will stay in line with the hips (keep in mind that your ankles will be outward).
  • Now press your hands down towards the ground and try to pull the neck longer. Keep your ears touching the inner part of your hands and try to focus your eyes on the navel.
  • Stop in this position for a few seconds and after that kneel on the ground and come back again in a table like position.

Precautions While Performing The Downward Facing Dog Pose (Adho Mukha Svanasana)

Following are the things you should keep in mind before performing a Downward Dog Pose. Caution is essential to limit the chances of any injuries while doing the yoga poses: 

Adho Mukha Svanasana

  • The downward-facing dog should be practised in the morning. 
  • It is also essential to make sure that you have defecated before doing the posture and the stomach is empty.
  • It would be better to consult a medical practitioner or professional trainer before practising the downward-facing dog. 

Avoid doing this asana if you have any of these problems. like,

  • Carpal tunnel syndrome
  • High blood pressure
  • Retinal detachment
  • A dislocated shoulder
  • Weak eye capillaries
  • Diarrhoea

Perform these asanas before performing a Downward Facing Dog Pose for More Benefits 

  • Phalakasana
  • Uttanasana

Perform these asanas after performing the Downward Facing Dog Pose To End A Satisfying Exercise Schedule

  • Sirsasana
  • Uttanasana
(Benefits of Adho Mukho Svanasana has been reviewed by Dr Rajeev Rajesh, Chief Yoga Officer, Jindal Naturecure Institute) 

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