Beginnerkneeling

Adho Mukha Vajrasana

अधो मुख वज्रासन

Adho Mukha Vajrasana is a variation of Child's Pose that provides a gentle stretch to the shoulders, back, and hips. It is a restorative pose that can help relieve stress and fatigue.

Anatomy Involved

Benefits

Gently stretches the shoulders, back, and hips
Relieves stress and fatigue
Calms the mind
Improves digestion
Relieves menstrual discomfort
Full anatomical benefits — muscles, joints, organs →

Avoid If

Knee problems
Pregnancy (consult a doctor)
High blood pressure
Glaucoma

Common Mistakes to Avoid

✕Placing excessive pressure on the kneecaps without padding

✕Letting the hips shift forward of the knees

✕Collapsing the lower back

✕Tensing the shoulders and neck

✕Ignoring pain in the knees or ankles — use props or modify

✕Rounding the spine instead of hinging from the hips

✕Holding tension — allow complete release in the supported position

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues

1Place padding under the knees if needed for comfort
2Align the hips directly above or behind the knees
3Keep the spine long and the chest lifted
4Press the tops of the feet or toes firmly into the floor
5Engage the core to support the lower back
6Hinge from the hips, leading with the chest
7Surrender the weight of the body to the props and the floor

Pose Details

Pose Type

forward bendrestorative

Body Focus

shouldersspinehips

Focus Areas

flexibilityrelaxationbreathingstrength

Best For

beginnersseniorsprenatal

Yoga Styles

hathaiyengarrestorative

When to Practice

cool downrestorative

Position

kneeling

Target Areas

Practice Flow

Bharmanasana (Table top pose)

Adho Mukha Virasana (Child's Pose)

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

About this Pose

Adho Mukha Vajrasana is a variation of Child's Pose that provides a gentle stretch to the shoulders, back, and hips. It is a restorative pose that can help relieve stress and fatigue.

How to Practice

1. Begin in Vajrasana (Thunderbolt Pose).

2. Place your hands on the floor in front of you, shoulder-width apart.

3. Exhale and walk your hands forward, lowering your forehead to the floor.

4. Keep your hips resting on your heels, or as close as possible.

5. Actively press your palms into the floor and relax your shoulders away from your ears.

5 more steps remaining

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Frequently Asked Questions

Common questions about Adho Mukha Vajrasana

What is Adho Mukha Vajrasana?

Adho Mukha Vajrasana is a variation of Child's Pose that provides a gentle stretch to the shoulders, back, and hips. It is a restorative pose that can help relieve stress and fatigue.

What are the benefits of Adho Mukha Vajrasana?

Gently stretches the shoulders, back, and hips. Relieves stress and fatigue. Calms the mind. Improves digestion. Relieves menstrual discomfort. Lengthens the spine.

Who should avoid Adho Mukha Vajrasana?

Avoid this pose if you have: Knee problems, Pregnancy (consult a doctor), High blood pressure, Glaucoma.

How many steps are in Adho Mukha Vajrasana?

Adho Mukha Vajrasana is practiced in 10 steps. Begin in Vajrasana (Thunderbolt Pose).

Is Adho Mukha Vajrasana suitable for beginners?

Yes, Adho Mukha Vajrasana is a beginner-friendly pose suitable for all levels.

What props are needed for Adho Mukha Vajrasana?

You may use: blanket, bolster. Props make the pose more accessible and comfortable.

What poses should I do before Adho Mukha Vajrasana?

Prepare with: Bharmanasana (Table top pose), Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.