{"id":814,"date":"2021-05-20T16:05:58","date_gmt":"2021-05-20T10:35:58","guid":{"rendered":"https:\/\/www.vinyasayogaashram.com\/blog\/?p=814"},"modified":"2021-06-06T11:59:33","modified_gmt":"2021-06-06T06:29:33","slug":"adho-mukha-shvanasana-downward-facing-dog-pose-how-to-do-it-benefits-step-by-step-instructions-precautions","status":"publish","type":"post","link":"https:\/\/www.vinyasayogaashram.com\/blog\/adho-mukha-shvanasana-downward-facing-dog-pose-how-to-do-it-benefits-step-by-step-instructions-precautions\/","title":{"rendered":"Adho Mukha Shvanasana (Downward Facing Dog Pose) : How to Do It, Benefits, Step by Step Instructions &#038; Precautions"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"814\" class=\"elementor elementor-814\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1c3b1cc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1c3b1cc\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-efb6415\" data-id=\"efb6415\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a97ba0b elementor-widget elementor-widget-image\" data-id=\"a97ba0b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"2016\" height=\"1512\" src=\"https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2021\/05\/Adho-Mukha-Svanasana.jpeg\" class=\"attachment-full size-full wp-image-845\" alt=\"\" srcset=\"https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2021\/05\/Adho-Mukha-Svanasana.jpeg 2016w, https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2021\/05\/Adho-Mukha-Svanasana-300x225.jpeg 300w, https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2021\/05\/Adho-Mukha-Svanasana-1024x768.jpeg 1024w, https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2021\/05\/Adho-Mukha-Svanasana-768x576.jpeg 768w, https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2021\/05\/Adho-Mukha-Svanasana-1536x1152.jpeg 1536w\" sizes=\"(max-width: 2016px) 100vw, 2016px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-26c1ed7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"26c1ed7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-82f7493\" data-id=\"82f7493\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f75052a elementor-widget elementor-widget-text-editor\" data-id=\"f75052a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69feaf496aee1\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69feaf496aee1\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/adho-mukha-shvanasana-downward-facing-dog-pose-how-to-do-it-benefits-step-by-step-instructions-precautions\/#Adho_Mukha_Svanasana\" title=\"Adho Mukha Svanasana\">Adho Mukha Svanasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/adho-mukha-shvanasana-downward-facing-dog-pose-how-to-do-it-benefits-step-by-step-instructions-precautions\/#Adho_Mukha_Shvanasana_Downward_Facing_Dog_Pose_%E2%80%93_Method_1\" title=\"Adho Mukha Shvanasana (Downward Facing Dog Pose) &#8211; Method 1\">Adho Mukha Shvanasana (Downward Facing Dog Pose) &#8211; Method 1<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/adho-mukha-shvanasana-downward-facing-dog-pose-how-to-do-it-benefits-step-by-step-instructions-precautions\/#Adho_Mukha_Shvanasana_Downward_Facing_Dog_Pose_Step_by_Step_Instructions\" title=\"Adho Mukha Shvanasana (Downward Facing Dog Pose) Step by Step Instructions:\">Adho Mukha Shvanasana (Downward Facing Dog Pose) Step by Step Instructions:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/adho-mukha-shvanasana-downward-facing-dog-pose-how-to-do-it-benefits-step-by-step-instructions-precautions\/#Adho_Mukha_Shvanasana_Downward_Facing_Dog_Pose_%E2%80%93_Method_2\" title=\"Adho Mukha Shvanasana (Downward Facing Dog Pose) &#8211; Method 2\">Adho Mukha Shvanasana (Downward Facing Dog Pose) &#8211; Method 2<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/adho-mukha-shvanasana-downward-facing-dog-pose-how-to-do-it-benefits-step-by-step-instructions-precautions\/#Adho_Mukha_Shvanasana_Downward_Facing_Dog_Pose_Step_by_Step_Instructions-2\" title=\"Adho Mukha Shvanasana (Downward Facing Dog Pose) Step by Step Instructions:\">Adho Mukha Shvanasana (Downward Facing Dog Pose) Step by Step Instructions:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/adho-mukha-shvanasana-downward-facing-dog-pose-how-to-do-it-benefits-step-by-step-instructions-precautions\/#Adho_Mukha_Shvanasana_Downward_Facing_Dog_Pose_Benefits_and_Influence\" title=\"Adho Mukha Shvanasana (Downward Facing Dog Pose) Benefits and Influence:\">Adho Mukha Shvanasana (Downward Facing Dog Pose) Benefits and Influence:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/adho-mukha-shvanasana-downward-facing-dog-pose-how-to-do-it-benefits-step-by-step-instructions-precautions\/#Adho_Mukha_Shvanasana_Downward_Facing_Dog_Pose_Precautions\" title=\"Adho Mukha Shvanasana (Downward Facing Dog Pose) Precautions:\">Adho Mukha Shvanasana (Downward Facing Dog Pose) Precautions:<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Adho_Mukha_Svanasana\"><\/span><strong>Adho Mukha Svanasana<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><p>Translation\u00a0 Downward facing dog pose<\/p><p>Adho mukha svanasana is performed in almost every type of yoga practice be it Ashtanga vinyasa hatha yoga , Vikram yoga , Iyenger yoga etc. It may be done in slight different e.g. In the sequence of Ashtanga vinyasa it is one of the most frequently practiced posture throughout the sequence,\u00a0 it is part of Sun salutation A and Sun salutation B as a resting and restoration posture which allows practitioner to regulate the breathing for maintaining the physical, physiological,\u00a0 and mental calmness.<\/p><p>This Asana is also used as the transition of all seated poses in Ashtanga vinyasa yoga style.<\/p><p>In Hatha yoga this posture could be seen in different variation Named as Parvatasana(mountain pose) also part of traditional Surya namskar practice.<\/p><h2><span class=\"ez-toc-section\" id=\"Adho_Mukha_Shvanasana_Downward_Facing_Dog_Pose_%E2%80%93_Method_1\"><\/span><strong>Adho Mukha Shvanasana (Downward Facing Dog Pose) &#8211; Method 1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><h3><span class=\"ez-toc-section\" id=\"Adho_Mukha_Shvanasana_Downward_Facing_Dog_Pose_Step_by_Step_Instructions\"><\/span>Adho Mukha Shvanasana (Downward Facing Dog Pose) Step by Step Instructions:<span class=\"ez-toc-section-end\"><\/span><\/h3><ul><li>Start from the position Marjari asana(table top position) warm up and mobilize your spine by doing cat and cow stretch<\/li><li>Hold cat position as rounded lower back, navel sucked up, tail bone pointing down and forward.<\/li><li>Tuck the toes keeping the feet and knees hip width apart and lift the knees up while pushing the heels toward the floor<\/li><li>Maintain the hands under shoulders and fingers spread enough to have wide base<\/li><li>Push through the hands to shift the body weight backward<\/li><li>And keep your gaze to the navel<\/li><li>Hold the position for as Long as you want to<\/li><li>Learn to regulate especially your breathing and become aware of your posture how it physically feels e.g. notice the stretch and tension on different parts of the body like your back of the legs, shoulders, palms etc.<\/li><\/ul><h2><span class=\"ez-toc-section\" id=\"Adho_Mukha_Shvanasana_Downward_Facing_Dog_Pose_%E2%80%93_Method_2\"><\/span><strong>Adho Mukha Shvanasana (Downward Facing Dog Pose) &#8211; Method<\/strong> 2<span class=\"ez-toc-section-end\"><\/span><\/h2><h3><span class=\"ez-toc-section\" id=\"Adho_Mukha_Shvanasana_Downward_Facing_Dog_Pose_Step_by_Step_Instructions-2\"><\/span>Adho Mukha Shvanasana (Downward Facing Dog Pose) Step by Step Instructions:<span class=\"ez-toc-section-end\"><\/span><\/h3><ul><li>From Marjari asana (table top pose) do some cat cow stretch<\/li><li>Hold your self in cow stretch where lower back is arched downward navel is toward the floor tail bone pointing back and up<\/li><li>Now keeping feet hip width wide lift the knees up and try to push heels towards floor<\/li><li>Keep your gaze either between legs, towards navel or on the tip of the nose.<\/li><li>Maintain the hands under shoulders and fingers spread enough to have wide base<\/li><li>Push through the hands to shift the body weight backward .<\/li><\/ul><h2><span class=\"ez-toc-section\" id=\"Adho_Mukha_Shvanasana_Downward_Facing_Dog_Pose_Benefits_and_Influence\"><\/span><strong>Adho Mukha Shvanasana (Downward Facing Dog Pose) Benefits<\/strong> <strong>and<\/strong> I<strong>nfluence:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li>on our Body Physically, physiologically and mentally<\/li><li>Downward facing dog is great way to begin your journey with inversion posture it allows blood to flow towards head.<\/li><li>Strengthen arms and shoulder and increases shoulder mobility at the same time.<\/li><li>Lower back pain can be avoided by performing the the pose and can also bring abdominal muscles Strength.<\/li><li>Brings flexibility to back thigh muscle (hamstrings and gluteus).<\/li><li>Stretches calf and can be therapeutic in flat foot and planter fascaitis.<\/li><\/ul><h2><span class=\"ez-toc-section\" id=\"Adho_Mukha_Shvanasana_Downward_Facing_Dog_Pose_Precautions\"><\/span><strong>Adho Mukha Shvanasana (Downward Facing Dog Pose) Precautions:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li>People with shoulder pain or impingement should be careful and not let the pressure come to shoulders rather push the hands strongly on the floor.<\/li><li>In the condition of hypertension this posture maybe modified by dropping knees down.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-cec34d8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cec34d8\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2e5f373\" data-id=\"2e5f373\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-958d44e elementor-widget elementor-widget-image\" data-id=\"958d44e\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/vinyasayogaashram.com\/online\/200-hour-online-yoga-teacher-training-course\/\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1700\" height=\"315\" src=\"https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2021\/04\/online.gif\" class=\"attachment-full size-full wp-image-679\" alt=\"\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-62a0827 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"62a0827\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column 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practice<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/eustress-vs-distress-whats-the-difference\/\">Eustress vs Distress: What&#8217;s the Difference?<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/holistic-wellness-integration-beyond-the-mat\/\">Holistic Wellness Integration (Beyond the Mat)<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/fusion-yoga-styles\/\">Fusion Yoga Styles<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/yoga-for-pregnant-women\/\">Yoga for Pregnant Women<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/yoga-for-beginners-at-home\/\">Yoga for Beginners at Home<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/chair-yoga-for-seniors\/\">Chair Yoga for Seniors<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/sun-piercing-breath-surya-bhedi-pranayama\/\">Sun Piercing Breath (Surya Bhedi Pranayama)<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/do-you-need-to-be-flexible-to-start-yoga\/\">Do You Need to Be Flexible to Start Yoga?<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/swooning-breath-yoga-murcha-pranayama\/\">Swooning Breath Yoga (Murcha Pranayama)<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/cooling-breath-sheetali-pranayama\/\">Cooling Breath (Sheetali Pranayama)<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Adho Mukha Svanasana Translation&nbsp; Downward facing dog pose Adho mukha svanasana is performed in almost every type of yoga practice be it Ashtanga vinyasa hatha yoga , Vikram yoga , Iyenger yoga etc. It may be done in slight different e.g. In the sequence of Ashtanga vinyasa it is one of the most frequently practiced [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":845,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"categories":[29],"tags":[],"class_list":["post-814","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"yoast_head":"\n<title>Adho Mukha Shvanasana (Downward Facing Dog Pose) : How to Do It, Benefits, Step by Step Instructions &amp; Precautions<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/adho-mukha-shvanasana-downward-facing-dog-pose-how-to-do-it-benefits-step-by-step-instructions-precautions\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" 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