Home Yoga and Pilates Yoga Downward Dog Yoga Position Steps and Benefits | Yoga Expert

Downward Dog Yoga Position Steps and Benefits | Yoga Expert

Yoga Poses to Avoid With High Blood Pressure

Adho mukha svanasana is the Sanskrit word and it is also known as a Downward dog yoga pose. The final pose looks like a dog bending forward which is the best yoga position for the beginners. Let’s see steps and benefits of Adho mukha svanasana step by step.

Downward Dog Yoga Position Steps

  • Lie down on your stomach and relax for few seconds like Bhujangasana yoga pose. Keep some distance between feet.
  • Now while breathing out lift your hips up. Stretch your hands, back, and legs as shown in above image.
  • Try to pull your body back to touch your heel to the floor if possible.
  • Hold this position for few seconds and look at your navel.
  • Now while inhaling bring your hips down and bend your knees to touch the floor. It is like forming table-like structure.
  • After relaxing for few seconds again while breathing out lift your hips up and follow the same.
  • Repeat this cycle for few more times.

Downward Dog Yoga Benefits

  • Downward facing dog pose is effective to stretch and strengthen your abdominal muscles.
  • It is a good exercise to improve your blood circulation in your head region. The inverted position increases the flow of fresh blood to the brain.
  • Improves the function of digestive system.
  • Strengthens and tones your arms, ankles, legs, and feet.
  • Strengthens bones which help prevents osteoporosis.
  • Relieves pain in upper, lower, middle and upper back.
  • Calms your body and reduces anxiety, and stress.

Down Facing Dog Yoga Precautions

The downward dog pose should be avoided if you are suffering from

  • High blood pressure
  • Carpal tunnel syndrome
  • Problems related to eyes
  • A headache
  • Cardiac disorders
  • Shoulder injuries
  • Diarrhea

Downward Dog Yoga Position Steps and Benefits | Yoga Expert


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