New Delhi, October 20 (Read): Yoga not only strengthens the body but also brings mental peace and emotional balance. Among its many powerful postures, Adho Mukha Svanasana — popularly known as the Downward-Facing Dog Pose — is one of the most beneficial asanas for improving flexibility, stability, and overall vitality.
This yoga pose primarily strengthens the spine, muscles, and the core while improving posture and energy levels. According to AyurvedaAdho Mukha Svanasana helps balance the Vata doshawhich governs movement and lightness in the body. The pose also helps connect the practitioner with the earth element, offering grounding and stability through gravity.
When performed correctly, the head is positioned below the heartenhancing blood circulation to the brain and boosting concentration and alertness. The pose is also known to:
Stimulate digestion and relieve common stomach problems
Reduce anxiety, stress, and fatigue
Help manage insomnia and promote mental calmness
Strengthen the arms, shoulders, and legs
Improve flexibility in the spine and hamstrings
Regular practice of this asana helps restore balance between mind and body, enhancing both physical strength and inner tranquility.
Begin in the tabletop positionkeeping your hands directly under your shoulders and knees aligned with your hips.
Tuck your toes under and slowly lift your knees off the ground.
Raise your hips upward toward the sky, forming an inverted “V” shape with your body.
Keep your arms and legs straightand try to press your heels toward the floor (it’s okay if they don’t touch initially).
Spread your fingers wide for balance, relax your neck, and keep your shoulders away from your ears.
Take deep, slow breathsallowing your body to stretch and release tension with each exhale.
Over time, as flexibility improves, you’ll be able to straighten your legs completely and hold the pose comfortably for longer durations.
Avoid this pose if you have wrist, shoulder, or back injuries.
Pregnant women and individuals with severe spinal issues should avoid performing it without expert guidance.
Practice the pose slowly and mindfullyensuring there is no strain on the lower back or joints.
Regular practice of Adho Mukha Svanasana under the guidance of a qualified yoga instructor can significantly improve digestion, reduce anxietyand bring mental peace and physical harmony.
Bhupendra Singh Chundawat is a seasoned technology journalist with over 22 years of experience in the media industry. He specializes in covering the global technology landscape, with a deep focus on manufacturing trends and the geopolitical impact on tech companies. Currently serving as the Editor at Readhis insights are shaped by decades of hands-on reporting and editorial leadership in the fast-evolving world of technology.
