Adho Mukha Svanasana

May 31, 2020

The practice of asanas refers to the corporal movements that are carried out in the Yoga classes to improve the posture and performance of the body. Yoga is a balanced discipline of exercises that generates in its practitioners’ flexibility, agility, strength, and cardiovascular conditioning, adding to this the tranquility and control of the mind.

Hatha yoga is one of the paths of Yoga that consists of performing sequences of asanas and breathing exercises that allow purifying the body and mind. It is one of the most popular yogic practices worldwide due to the physical and mental demands, allowing people to develop extraordinary bodily abilities, serenity in thought, and total purification of the organism.

The asanas vary according to the yoga schools, types of yoga, and the teachers who teach the teachings of this millenary practice. With the practice of yoga, one seeks to integrate the whole body with subtle movements and conscious and continuous breathing. The requirements of each person are as important as the tools used to perform this activity such as yoga props, yoga pants, yoga leggings, and yoga shorts, among other ideal accessories to make the practice a unique and comfortable experience.

Adho Mukha Svanasana is a neutral asana also called downward facing dog. Being one of the classic postures and vitally important in practice, one of its great benefits is to deepen the stretching of the spine and the concentration of the mind, and it is also considered as the first approach to achieve the inversion of the body leading to a greater flow of blood and oxygen.

Recommendations for performing an appropriate Adho Mukha Svanasana:

Start with four points of support: knees and hands on the floor, align the hips just above the knees and mind the wrists, visualize a straight line on the spine, push firmly on the floor or on the mat and little by little, with the legs slightly flexed, separate the knees from the floor. The heels seek to rest on the ground, while an inverted V is made with the body, the gaze goes to the navel and the crown of the head is held in a straight line with the sacrum.

Note: It is important to note that each body is different therefore if you feel pain when extending the knees, please do not look to extend them further, make subtle movements in the posture: keep the flex on one knee while trying to extend the other, look for the hips on the sides with subtle movements and experience body stretches. The most important thing is to create body awareness and concentration in the breathing, without hurting the body or creating discomfort in the permanence of the postures. It is advisable to maintain 8 to 12 breaths in each position to enjoy the therapeutic benefits of asanas.


  • Promote the relaxation of the body
  • Stimulate the blood flow of the blood and oxygenate the brain
  • Strengthen adductors, articulation of the knees and ankles
  • Prepare the body to experience the world head-on


  • Avoid the curvature of the back
  • If the heels do not touch the floor, do not press the body. With constant practice, you will get the necessary flexibility.
  • Use clothes according to the practice: yoga pants, yoga leggings, and yoga sports shorts that allow you to perform these movements with fluidity.

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