BeginnerproneVariations (6)
Hip Circles Downward Dog
Adho Mukha Svanasana Variation Hip Circles · अधो मुख श्वानासन भिन्नता कटि वृत्त
Also known as: Down Dog Hip Circles
Hip Circles Downward Dog, also called Down Dog Hip Circles is a classical yoga posture. Its Sanskrit name Adho Mukha Svanasana Variation Hip Circles translates word-for-word as: Adho (Downward) · Mukha (Face) · Svana (Dog) · Asana (Pose). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to release tension in the hips, open and strengthen the shoulders and lengthen the hamstrings. Improves hip joint flexibility. Stretches hamstrings and calves. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and desk workers. Practitioners with hip injury and wrist injury should approach with care or consult a qualified teacher.
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 Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Practise a forearm inversion (Pincha Mayurasana) instead, or use a wall-supported headstand to remove wrist load entirely.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Avoid weight-bearing inversions entirely; practise supported Setu Bandha or Viparita Karani as an alternative.
High Blood Pressure
Vigorous effort and inverted positions temporarily raise blood pressure in the head, increasing strain on blood vessels.
Avoid this inversion entirely or keep the head above heart level at all times; never hold the breath.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Avoid all inversions unless already well-established in the practice and with teacher supervision; use a wall-supported legs-up-the-wall instead.
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
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
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Frequently Asked Questions
Common questions about Adho Mukha Svanasana Variation Hip Circles
What is Hip Circles Downward Dog?
Hip Circles Downward Dog, also called Down Dog Hip Circles is a classical yoga posture. Its Sanskrit name Adho Mukha Svanasana Variation Hip Circles translates word-for-word as: Adho (Downward) · Mukha (Face) · Svana (Dog) · Asana (Pose). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to release tension in the hips, open and strengthen the shoulders and lengthen the hamstrings. Improves hip joint flexibility. Stretches hamstrings and calves. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and desk workers. Practitioners with hip injury and wrist injury should approach with care or consult a qualified teacher.
What are the benefits of Hip Circles Downward Dog?
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 Hip Circles Downward Dog?
Avoid this pose if you have: Wrist injuries, Shoulder injuries, High blood pressure, Pregnancy (late term), Hip injuries.
How many steps are in Hip Circles Downward Dog?
Hip Circles Downward Dog is practiced in 9 steps. Start on your abdomen.
Is Hip Circles Downward Dog suitable for beginners?
Yes, Hip Circles Downward Dog is a beginner-friendly pose suitable for all levels.
What poses should I do before Hip Circles Downward Dog?
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