Adho Mukha Svanasana Posture

The word “adho” is derived from a Sanskrit word meaning “downward”; “mukha” meaning “facing”; “svana” meaning “dog” and “asana” meaning “posture” or “seat”.

Steps To Be Followed:

  • Sit in vajrasana.
  • Come up on your knees and palms, your palms shoulder width apart and knees hip width apart.
  • Take a deep breath, exhaling lift your hips up.
  • Keep your knees and elbows straight, toes pointing wall infront.
  • Look towards your navel.
  • Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
  • Now slowly come on your knees and palms and relax in shashankasana.


  • It helps in rejuvenating and energizing the body.
  • It helps in increasing the lung capacity.
  • It helps in stretching the spine.
  • It helps in strengthening the shoulders, arms, legs and feet.
  • It helps in increasing the circulation to brain.


  • High blood pressure, Carpel tunnel syndrome, Shoulder injury, Weak eye capillaries, Diarrhoea

Disclaimer:- Please practice under the supervision of Yoga Teacher/ Yoga Expert.