Building strength power and flexibility with Downward dog posture

Downward dog faced Adho Mukha Svanasana

The pose of Adho Mukha Svanasana is also known as the downward dog posture. This pose of yoga exercises is used for the building of power and flexibility for the body. In this pose the body is in a complete inverted posture.

image: ©Couperfield / Fotolia

image: ©Couperfield / Fotolia

How to do this pose?

  • Make your body near to floor by keeping the hands and your knees.
  • Make your knees to get settle under your hips and then move your hands in a forward direction.
  • Now spread up your arms and palms in a parallel way to your fingers and make a turn to your toes.
  • Exhale once and keep on moving your knees in a direction away from the floor.
  • Keep on bending the knees and lift your heels from the floor.
  • Now strengthen your bone of tail away from the back of your pelvis.
  • Keep the body in a direction against resistance.
  • Now push up your thighs backwards and stretch your heels towards the floor.
  • Now keeping on firming the shoulder blades in a direction against your back and broad them up.
  • Keep your head between the arms.
  • Make your body erect in this position for maximum three minutes and then relax your knees.


This pose is very useful for the discomfort caused by the periods in women. It relieves the pain of headache. It is recommended by the doctors for patients having high blood pressure. It strengthens up the legs and spine. It regulates the blood flow.

Advice for the posehead

This pose should not be done in late period of pregnancy. Do not try it if you are suffering from wrist injury and it should be avoided if you are suffering from Diarrhea and Carpel.



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