BeginnerstandingVariations (6)
Adho Mukha Svanasana
अधो मुख श्वानासन
Adho Mukha Svanasana is one of the most fundamental and widely practised asanas in yoga. In this inverted V-shape, the body forms a triangle with the floor, lengthening the spine, opening the shoulders, and stretching the posterior chain. It simultaneously builds strength in the arms and legs while calming the nervous system. Regular practice develops both stamina and stability, making it an essential pose for practitioners of all levels.
Anatomy Involved
Benefits
- Lengthens the spine and decompresses the vertebrae
- Strengthens the arms, shoulders, and upper back
- Stretches the hamstrings, calves, and Achilles tendons
- Calms the brain and relieves mild stress and anxiety
- Improves digestion by toning the abdominal organs
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Carpal tunnel syndrome
- Late-term pregnancy
- High blood pressure (unsupported)
- Detached retina or eye conditions
- Acute shoulder or wrist injury
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Spread the fingers wide, press through the entire palm
- 2Rotate the upper arms outward — external rotation of the shoulders
- 3Press the chest toward the thighs
- 4Lift the sitting bones high toward the ceiling
- 5Press the heels toward the floor without forcing
- 6Keep the ears between the upper arms — head in line with the spine
Pose Details
Helps With
Pose Type
Body Focus
Best For
Yoga Styles
When to Practice
Modify If You Have
wrist injury
Perform Dolphin Pose (forearms on floor) or use wedges under the heels of hands.
shoulder injury
Keep elbows soft and do not collapse into the shoulders.
hamstring injury
Bend knees deeply and focus on lengthening the spine.
back pain
Bend knees, focus on lengthening the spine rather than rounding the back.
hypertension
Keep head slightly elevated, do not hold for too long.
glaucoma
Avoid for prolonged periods or replace with Dolphin Pose.
pregnancy
Use a wider stance, hands on blocks, and do not hold for too long.
Target Areas
Practice Flow
About this Pose
Adho Mukha Svanasana is one of the most fundamental and widely practised asanas in yoga. In this inverted V-shape, the body forms a triangle with the floor, lengthening the spine, opening the shoulders, and stretching the posterior chain. It simultaneously builds strength in the arms and legs while calming the nervous system. Regular practice develops both stamina and stability, making it an essential pose for practitioners of all levels.
How to Practice
1. Come onto your hands and knees, with your hands under your shoulders and your knees under your hips.
2. Spread your fingers wide and press your palms firmly into the floor.
3. Exhale and lift your knees off the floor, lifting your tailbone towards the ceiling.
4. Straighten your legs and arms, forming an inverted 'V' shape with your body.
5. Let your head hang loose between your arms, with your gaze towards your feet.
5 more steps remaining
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Featured in Sequences
Practice Adho Mukha Svanasana as part of these guided sequences
Frequently Asked Questions
Common questions about Adho Mukha Svanasana
What is Adho Mukha Svanasana?
Adho Mukha Svanasana is one of the most fundamental and widely practised asanas in yoga. In this inverted V-shape, the body forms a triangle with the floor, lengthening the spine, opening the shoulders, and stretching the posterior chain. It simultaneously builds strength in the arms and legs while calming the nervous system. Regular practice develops both stamina and stability, making it an essential pose for practitioners of all levels.
What are the benefits of Adho Mukha Svanasana?
Lengthens the spine and decompresses the vertebrae. Strengthens the arms, shoulders, and upper back. Stretches the hamstrings, calves, and Achilles tendons. Calms the brain and relieves mild stress and anxiety. Improves digestion by toning the abdominal organs. Energizes the body and relieves fatigue.
Who should avoid Adho Mukha Svanasana?
Avoid this pose if you have: Carpal tunnel syndrome, Late-term pregnancy, High blood pressure (unsupported), Detached retina or eye conditions, Acute shoulder or wrist injury.
How many steps are in Adho Mukha Svanasana?
Adho Mukha Svanasana is practiced in 10 steps. Come onto your hands and knees, with your hands under your shoulders and your knees under your hips.
Is Adho Mukha Svanasana suitable for beginners?
Yes, Adho Mukha Svanasana is a beginner-friendly pose suitable for all levels.
What props are needed for Adho Mukha Svanasana?
You may use: block, wall. Props make the pose more accessible and comfortable.
What conditions does Adho Mukha Svanasana help with?
Adho Mukha Svanasana is therapeutic for: strength, flexibility, posture correction, anxiety, insomnia.
What poses should I do before Adho Mukha Svanasana?
Prepare with: Bharmanasana (Table top pose), Marjaryasana, Tadasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Adho Mukha Svanasana with other poses