Adho mukha schwanasana

Sanskrit translation: "Dog face down"

  • adho - downward
  • mukha - “face / face”
  • schwan - the "dog"
  • asana - "body position"

One of the basic yoga asanas. This posture awakens the body and soothes the nervous system. Variations will help you discover new nuances of posture.

Adho Mukha Shwanasana: Technique of Execution

  • stand on all fours, palms rest against the floor at shoulder width
  • middle fingers pointing forward
  • put your knees wide hips
  • bend your toes to the floor
  • force the brushes on the floor, especially with your thumb and forefinger
  • straighten your arms completely, stretching them from the floor to the shoulders
  • do not raise shoulders to ears, lower them
  • flatten the shoulder blades to open the chest
  • raise your pelvis, straighten your legs, lower your heels
  • push your hips back
  • straighten your elbows, raise your shoulders towards the waist and stretch the body up
  • lower your head down, do not strain <
  • firmly rest on the floor with your hands and feet
  • push your heels down


  • asana allows you to stretch your whole body well
  • it provides stretching of the legs and strengthens the ankles
  • helps relieve stiffness in the neck, shoulders and wrists
  • calms the mind
  • helps with stress and gives energy to the body, as it provides oxygen to the head
  • the practice of this asana prevents the development of osteoporosis, sciatica and is favorable for the digestive system
  • it is effective for high blood pressure and thrombosis, as it changes the blood flow in the body
  • increases the volume of the lungs and strengthens them and the respiratory system, which is favorable for asthma. additional oxygen relieves fatigue


  • pregnant women should avoid performing this pose in the last trimester of pregnancy
  • if you suffer from diarrhea, have injuries to the wrist, shoulders, back of the thigh, intervertebral discs, have headaches, you should refrain from performing asanas

Watch the video: ЙОГА С СЕРГЕЕМ ЧЕРНОВЫМ СРЕДНИЙ УРОВЕНЬ 20190121 SLAVYOGA (April 2020).

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