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The health benefits of Adho Mukha Svanasana or the downward facing dog pose

Yoga has been influencing lives of many people. A lot of us have found a way of life in yoga practices and postures. It guides us into healthy living, thinking and adoption of good things that help us in balancing our lives. Having been practices for ages now, Yoga had lost its way into history until it became famous again due to unavailability of alternate benefits or measures to improve our living. More and more people are devoting themselves into Yoga and transforming their lives into much simpler and peaceful way. If you have been wondering where to start doing the Yoga practices from, then you don’t have to worry anymore, there are series of exercises you have to start doing to achieve the perfect balance of mind and soul. To start with, we have this Adho Mukha Svanasana or the downward facing dog pose to help you get into yoga!

What is Adho Mukha Svanasana or the downward facing dog pose?

Adho Mukha Svanasana or the downward facing dog pose is a yoga pose that almost reflects a posture as that of a dog when bending downwards and hence the name. It is a great pose for any beginner to get started with yoga and has numerous benefits. It is easy, does not require much of strength and learning to perform and hence you can start doing it now!

What are the health benefits of Adho Mukha Svanasana or the downward facing dog pose?

Yoga in itself is very healthy and full of benefits and so it is very unlikely for any yoga pose to not have health benefits. When we are talking about the Adho Mukha Svanasana or the downward facing dog pose; it becomes essential to know how this simple and easy pose can help you in numerous ways to improve your health.

  • Strengthens the abdominal muscles: The stretching in this asana makes your body stretch and pick up the body weight through spine, and it also pulls the abdominal muscles to help build strength.

  • Improves blood circulation: As this is an inversion pose making the hips and the lower back pull upwards and the head to face downwards, the reversal in the pull of gravity makes the blood circulation move through the brain. It helps fresh blood flow in the body.

  • Improves digestion: The compression and relaxation of the digestive organs including the liver, kidneys and spleen make it easier to digest food and makes the organs healthier.

  • Burns fat: As the pose requires you to pull the weight of your body on hands and legs, it builds a pressure on the hands and leg’s muscles burning more calories and providing strength.

  • Calms: The inverse blood flow and the relaxation caused when holding on this position makes your mind calmer and peaceful and decreases anxiety.

What you should know before doing the asana?

The Adho Mukha Svanasana is known to relax the muscles, the release of endorphins caused when stretching the muscles, relaxes the body. If your joints or muscles feel tension anywhere while doing the pose, you might be doing it wrong. You have to be empty stomach before starting off with this pose. Make sure you balance your body right and don’t tilt left and right. This pose is a beginner friendly pose but if you feel that it is becoming tough for you than cater some guidance from a yoga teacher. There are some factors to be kept in mind before doing yoga:

  • Practice yoga on a yoga mat, bed-sheet or a plain surface only. Do not do it on a slanting surface or bed or sofa.

  • Wear clean and light clothes for the body and mind to feel free and relax.

  • Yoga is preferably done in the morning hours or during sunset.

  • Follow a healthy diet to get maximum benefits from yoga.

Who should do Adho Mukha Svanasana or the downward facing dog pose?

Anyone who has back pain, or shoulders pain or has been on a weight loss journey is advised to practice this pose. It gives strength, flexibility and calms the muscles around the shoulders and spine. People facing issues with a straight spine are also proven to have beneficial results with this asana.

How to do the Adho Mukha Svanasana or the downward facing dog pose?

Practicing yoga is an easy task once you know how to do it. Learn the yoga from an expert or perform sometime in the guidance of an expert to master the art. Always have a relaxed and calm outlook towards yoga, as it is a very peaceful journey into a balanced life. You can perform this Adho Mukha Svanasana by following these steps:

Breathing methods while performing the asana

For any asana to be fruitful, you need to get your breathing correct before starting with the asana, during the asana and even after the asana is over. You should take deep long breathes and calm down your senses. While starting the pose slowly inhale and raise the lower body and hold on to your breath when you are holding the pose. While coming back to normal you need to exhale slowly until you end the asana. 


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Yogacharya Dhakaram

The word Yoga is no longer unknown because wherever you look, there is the spread of Yoga. There are T.V., magazines, C.D., D.V.D., books, and many organizations which conduct yoga classes. There is yoga everywhere, but what is this yoga after all? Is breaking and twisting of the body only yoga, or is pranayama only yoga, or is meditation only yoga?
Today, people have limited yoga only to exercise or asanas, but yoga is not done just by doing good asanas, or yoga is not done by breaking and twisting the body. This is the magic that is difficult to explain. We all know that joining and joining is called yoga. The question arises, what to add? According to the scriptures, the union of the soul with the Supreme Soul is yoga, but nowadays most people do not want to listen when we talk about the soul and the Supreme Soul. What kind of soul and what kind of meeting of God are very above things, first we should connect with our body, that means doing the work that we do by being engrossed in it and being united is called Yoga. The word yoga is derived from the Sanskrit word Yuj which means to join. Connecting something with oneself or putting body and mind in some good work is yoga, the work can be physical, mental, and spiritual. Nowadays, people have come to believe that yoga is just a tablet to cure diseases, and as soon as they start yoga, they want that all the problems of the body and mind should be cured immediately. It is true that by doing shatkarma, yoga asanas, kriyas, pranayama, and meditation in yoga, all physical and mental problems can be solved.
Is diagnosed, but its effect comes slowly. Nowadays people believe that they just did it for a day or two and say that they did not get relief. Its benefits are 100% but some patience and discipline are required. Diet should also be taken care of along with postures, only then the difference will be visible soon. Rishis and sages used to do yoga and make others healthy for themselves and society, for physical, mental, and spiritual development, but the sad thing is that we have forgotten our ancient culture. Catching the name of Yoga, they have started considering themselves modern. Yoga is the art of living a blissful life. The purpose of yoga practice is to merge the mind in the eternal Parambrahma by keeping the mind calm. There are many types of Yoga like Raja Yoga, Bhakti Yoga, Lay Yoga, Jnana Yoga, Karma Yoga, Hatha Yoga, etc. The Yogasutra composed by Maharishi Patanjali is the basic text of Yoga philosophy. He has given eight parts of yoga, which is known as Ashtanga Yoga. They are Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi. Let us leave all this and think about how to reduce our stress and diseases. If we leave the rules of Yama and do asanas, pranayama, and yogic activities carefully, then gradually we start following the rules of Yama. Yogasanas keep our bodies healthy, strong, and healthy. As it is known from the name itself. Asana is that position of the body in which you can keep your body and mind calm, stable, and happy, that is why it has been said that ‘thiram sukham asanas.
Some people associate the asanas with physical exercise and the process of making the body muscular. It is not so, asanas are neither designed to build physical musculature, nor to make the body move with jerks. This is a rhythm, a rhythm, to keep the body healthy, without jerks, taking full care of the power and strength of your body. Whatever posture we do, we should put our whole body and mind in it. When we do asanas physically and mentally then only we will move towards spirituality. Simple stretching of the muscles, massage of the internal organs, and proper arrangement of all the nerves through asanas give wonderful benefits to the abhyasi. There is a benefit in incurable diseases and their complete solution is also done. We must practice regularly, only good discussions and praises will not help. The practice has to be done regularly. For example, no matter how efficiently driving is taught theoretically, the right experience of driving will come only by doing practical. Therefore, it is a request to the sadhaks that from the next issue onwards, the series of Asanas, Pranayama, and Kriyas will be taken full benefit only by doing that, it is our belief.
Founder of Yogapeace and Ekam Yoga
Yog guru Dhakaram ji

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