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Downward Dog Pose: Health Benefits, How to Do It, Tips and Precautions
Editorial Team - Oct 31 - 9 min. read
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Downward dog pose is among the most popular yoga poses. It is ideal for stretching and strengthening the body. Let us analyze its health benefits and understand the right way to do it!
The Suryanamaskar is an important element of yoga. This pose is worshipping the sun and includes twelve asanas. The downward dog pose, or adho mukha svanasana, ranks eighth in the line of these asanas. It allows the stretching of all the muscles of the body.
This yoga pose offers many benefits, including a boost in blood circulation and stretching of the arm's muscles. It also allows the individual to stretch their inner thighs, legs, spine, and shoulders. This pose resembles a dog that stretches its body facing downward.
Here is all you need to know about the adho mukha svanasana’s benefits, tips, and ways to practice it.
What is the Adho Mukha Svanasana or Downward Dog Pose?
The Adho Mukha Svanasana is practiced by both advanced and beginner yoga practitioners. This yoga pose gets its name from three Sanskrit words - “Adho,” meaning down, and “mukha,” meaning face. "Svana" means the dog, and “asana” means the position. It is an inverted gravity-reversing pose.
The downward dog pose helps fluids and blood to flow in multiple directions. It is an ideal pose for bone strengthening. The pose also stretches the hamstrings and the calf while toning the arms. It engages the entire body to the core. Adho Mukha Svanasana will open your shoulders and lengthen your spine. By practicing this yoga pose, you can get rid of neck and back pain.
Top Downward Dog Benefits
- It helps in getting rid of hypertension symptoms
Adho mukha svanasana is highly recommended for people with high blood pressure issues. This yoga pose increases blood flow in the entire body, including the brain. It is a forward-bending pose that slows down the heart rate. This is an excellent feature of the downward dog pose as it fights high blood pressure-causing symptoms.
The yoga pose may also help in lowering the stress levels. It will calm down your central nervous system and body. However, it is recommended not to rely on this yoga pose completely to treat hypertension. It is recommended to seek professional help and get the right treatment. And you should do this yoga pose under the guidance of a yoga teacher.
- Adho mukha svanasana is ideal for treating chronic back pain
Chronic lower back pain occurs due to poor body posture and weak muscles. The asana helps in strengthening the lower body, arms, and legs. In addition, it stretches the feet, chest, calves, and back. You will also get relief from back pain by practicing this pose.
Furthermore, it helps increase the flexibility and strength of the body. Consequently, adho mukha svanasana is highly beneficial for chronic back pain. Make sure to get help from a professional to avoid serious issues and ensure better results.
- Downward dog pose is excellent for various mental health issues
Adho mukha svanasana provides relief from depression, stress, and anxiety. It also helps with breath regulation, which is an important factor of Suryanamaskar. The yoga pose calms down the mind and nervous system.
- You can get rid of chronic pelvic pain with Adho Mumba svanasana
Chronic pelvic pain is a common condition where the individual suffers from pain above their hips and below their chest. It may last for a long period. Various yoga positions, like the downward dog pose, help in reducing dysfunction of the pelvic floor. It promotes deep breathing and aids constipation. It also promotes relaxation. Practicing yoga postures can help you get rid of your body problems. However, don’t hesitate to get help from an expert to avoid any problems when practicing yoga.
- Adho mukha svanasana is ideal for tendonitis treatment
Tendonitis is a condition when tendons develop inflammation and pain. It generally occurs in the area close to the wrists and ankles. Adho mukha svanasana aids the symptoms of tendonitis. While performing the adho mukha svanasana, your heels are pressured on the floor. It is one of the major downward dog pose benefits. The yoga pose helps in stretching and strengthening the calf muscles.
Other Downward Dog Pose Benefits
Listed below are additional benefits of the downward dog pose:
- The yoga pose improves the digestive system.
- It stimulates blood circulation in the entire body.
- It provides relief from ankle and leg pain.
- Adho mukha svanasana helps in strengthening the joints of the shoulder.
- It helps in lowering the body mass index (BMI) and contributes to treating obesity.
- It reduces the possibility of organ dysfunction.
- It may help relieve difficulty in inhaling due to the presence of mucus.
Ways to Perform The Downward Dog Pose
To reap the maximum benefits of yoga, it is important to do the pose correctly. Follow the steps listed below to perform the downward dog pose:
Step 1 – Bend your knees, resting your hands and your wrists on the floor underneath the shoulders.
Step 2 - Next, push your body back using your hands while curling in your toes. Stretch your legs while lifting your hips.
Step 3 – Keep your head loose and move the blades of your shoulder away from the hips and ears. Your quadriceps should be engaged firmly during the practice.
Step 4 – Now, as you place your heels on the floor, gently rotate your thighs in the inward position. The distance between your feet and hands should be in transitional and resting poses.
Step 5 – Bend your knees and exhale slowly. Relax your body and finally go back to the initial posture.
Best Tips to Practice Downward Dog Pose
- Keep your body properly aligned. Your hands, hips, and feet should be in the right position.
- Do some warm-up exercises before attempting the pose. It will prepare your joints and muscles.
- Make sure not to push your body too much. There is no need to bear too much pain or discomfort when practicing the pose.
- Maintain relaxed and steady breathing throughout the yoga session.
Downward Dog Pose Precautions and Contraindications
Adho mukha svanasana is suitable for almost everyone, irrespective of their age. But you should also consider the following precautions and contraindications:
- Don’t practice adho mukha svanasana during pregnancy.
- You should be extra careful when practicing this pose if you suffer from high blood pressure.
Downward Dog Pose Modifications
The yoga asana can be modified according to your capabilities and needs. You may do the pose while keeping your hands on a wall. It will give you extra stability and support.
If you are suffering from lower back issues or hamstrings, you may try bending your knees. Try lifting one of your legs from the floor and extend it upwards. Using three limbs will add to the challenge and make it more exciting.
Conclusion
Due to our hectic lifestyles, it has become important to ensure our self-care. Both physical activity and body movement are important for mental and physical fitness. Yoga offers these benefits while enhancing psychological well-being. The downward dog pose is a quick and easy way to boost your overall health.
