BeginnerproneVariations (6)
Adho Mukha Svanasana Variation Hip Circles
अधो मुख श्वानासन भिन्नता कटि वृत्त
This variation of Adho Mukha Svanasana incorporates gentle hip circles to release tension in the hips and lower back. It also improves flexibility and circulation in the hip joint.
Anatomy Involved
Benefits
- Releases tension in hips and lower back
- Improves hip joint flexibility
- Stretches hamstrings and calves
- Improves circulation
- Gentle massage for abdominal organs
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Wrist injuries
- Shoulder injuries
- High blood pressure
- Pregnancy (late term)
- Hip injuries
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
This variation of Adho Mukha Svanasana incorporates gentle hip circles to release tension in the hips and lower back. It also improves flexibility and circulation in the hip joint.
How to Practice
1. Start on your abdomen.
2. Place your hands under your shoulders, fingers spread wide.
3. Keep your feet hip-width apart, toes tucked under.
4. Exhale and lift your hips up and back, forming an inverted 'V' shape.
5. Keep your head relaxed between your arms.
4 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Adho Mukha Svanasana Variation Hip Circles
What is Adho Mukha Svanasana Variation Hip Circles?
This variation of Adho Mukha Svanasana incorporates gentle hip circles to release tension in the hips and lower back. It also improves flexibility and circulation in the hip joint.
What are the benefits of Adho Mukha Svanasana Variation Hip Circles?
Releases tension in hips and lower back. Improves hip joint flexibility. Stretches hamstrings and calves. Improves circulation. Gentle massage for abdominal organs.
Who should avoid Adho Mukha Svanasana Variation Hip Circles?
Avoid this pose if you have: Wrist injuries, Shoulder injuries, High blood pressure, Pregnancy (late term), Hip injuries.
How many steps are in Adho Mukha Svanasana Variation Hip Circles?
Adho Mukha Svanasana Variation Hip Circles is practiced in 9 steps. Start on your abdomen.
Is Adho Mukha Svanasana Variation Hip Circles suitable for beginners?
Yes, Adho Mukha Svanasana Variation Hip Circles is a beginner-friendly pose suitable for all levels.
What poses should I do before Adho Mukha Svanasana Variation Hip Circles?
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 Variation Hip Circles with other poses