Adho Mukha Svanasana
Downward-Facing Dog · అధో ముఖ శ్వానాసనం
Beginner Inversions · తలక్రిందుల ఆసనాలు
⏱ Hold / repeat: 20–60 seconds · 👧 suitable for children (with an adult) · 👵 seniors: choose an easier version
How to do it
- Start on hands and knees, hands a little in front of the shoulders.
- Tuck the toes and lift the hips up and back.
- Press the hands down, lengthen the spine; knees can stay bent.
- Let the heels move towards the floor; head relaxed.
- Breathe; lower the knees to rest.
🌬️ Breathing: Steady breathing.
✅ Benefits
- Stretches the hamstrings, calves and shoulders
- Strengthens the arms
❌ Common mistakes
- Rounding the back to get the heels down
- Hands too close to the feet
⚠️ Avoid it, or take care, if
- Wrist or shoulder injury
- Uncontrolled high blood pressure, glaucoma, late pregnancy
🪑 Easier versions
- Bend the knees
- Hands on a chair seat or wall
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Inversions
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
