Adho Mukha Svanasana

The name comes from Sanskrit words ‘adhas’ meaning ‘down’ ’mukha’ meaning face, ‘svana’ meaning dog and ‘asana’ meaning posture.

Instruction: Go on your fours into a tabletop position. Exhale and gently lift your hips straightening your elbows and knees and pushing the chest towards thighs and drawing the abdomen into the rib cage till such time the body forms an inverted ‘V’. Make sure your hands stay in line with your shoulders and your feet in live with your hips. The toes should point inwards. Press your hands firmly into the ground. The neck should be kept long between the stretched arms. Your ears should touch your inner side of the arms and gaze should be fixed on the navel. Hold the pose for 30 – 40 seconds. Make sure that the spine remains straight and does not curve while doing or holding the pose. Breathe calmly while holding the pose. Gently go back on their tabletop and repeat 3 – 4 times


  • It improves circulation throughout the body.
  • It strengthens and tones the abdominal muscles and improve the digestion and elimination.
  • It massages internal organs.
  • It provides relief from anxiety and stress.


  • Avoid this asana if you suffer from high blood pressure, eye ailments tunnel syndrome, shoulder and wrist injuries.