BeginnerinversionVariations (6)
Adho Mukha Svanasana (on forearms)
अधो मुख श्वानासन (संस्थित)
Adho Mukha Svanasana on forearms is a variation of Downward-Facing Dog that reduces the weight on the wrists and intensifies the stretch in the shoulders. It's a good option for those with wrist issues or for beginners building upper body strength.
Anatomy Involved
Benefits
- Strengthens the shoulders and arms
- Stretches the hamstrings and calves
- Calms the mind
- Relieves stress and mild depression
- Improves circulation
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Wrist injury
- Shoulder injury
- High blood pressure
- Pregnancy (later stages)
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
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Adho Mukha Svanasana on forearms is a variation of Downward-Facing Dog that reduces the weight on the wrists and intensifies the stretch in the shoulders. It's a good option for those with wrist issues or for beginners building upper body strength.
How to Practice
1. Begin on your hands and knees, aligning wrists under shoulders and knees under hips.
2. Lower your forearms to the floor, keeping your elbows shoulder-width apart. Spread your fingers wide.
3. Tuck your toes and lift your hips up and back, creating an inverted V-shape.
4. Keep a slight bend in your knees and lift your heels off the floor.
5. Press firmly through your forearms and shoulders, drawing your shoulder blades down your back.
6 more steps remaining
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Frequently Asked Questions
Common questions about Adho Mukha Svanasana (on forearms)
What is Adho Mukha Svanasana (on forearms)?
Adho Mukha Svanasana on forearms is a variation of Downward-Facing Dog that reduces the weight on the wrists and intensifies the stretch in the shoulders. It's a good option for those with wrist issues or for beginners building upper body strength.
What are the benefits of Adho Mukha Svanasana (on forearms)?
Strengthens the shoulders and arms. Stretches the hamstrings and calves. Calms the mind. Relieves stress and mild depression. Improves circulation.
Who should avoid Adho Mukha Svanasana (on forearms)?
Avoid this pose if you have: Wrist injury, Shoulder injury, High blood pressure, Pregnancy (later stages).
How many steps are in Adho Mukha Svanasana (on forearms)?
Adho Mukha Svanasana (on forearms) is practiced in 11 steps. Begin on your hands and knees, aligning wrists under shoulders and knees under hips.
Is Adho Mukha Svanasana (on forearms) suitable for beginners?
Yes, Adho Mukha Svanasana (on forearms) is a beginner-friendly pose suitable for all levels.
What poses should I do before Adho Mukha Svanasana (on forearms)?
Prepare with: Adho Mukha Svanasana, Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Adho Mukha Svanasana (on forearms) with other poses