How This Helps

According to BKS Iyengar, one of the foremost yoga gurus, adho mukha svanasana helps in stretching the legs, shoulders, spine, and the whole body. It imparts strength to the body and particularly so to the legs, arms, and feet. It is also helpful in relieving fatigue, rejuvenating the body, improving digestion, enhancing the flow of blood to the sinuses, lifting the spirits, calming your mind, and improving the immune system.


Svana is the Sanskrit word for dog and in Adho mukha svanasana, the posture resembles a downward facing dog. Adho means downward and mukha means face.  Adho mukha svanasana benefits can be derived even by yoga beginners and should ideally be part of everyday yoga practice.


1. Start with your hands and knees. Keep the knees directly beneath your hips and the hands slightly ahead of the shoulders. 
2. Inhale and lift your knees from the ground. 
3. Push back your thighs while exhaling stretch your heels against the floor. Keep your knees straight taking care not to lock them
4. Brace up your arms and press the base of your index fingers actively to the ground. Now raise yourself from the base of the index finger. Ensure that the position of your head is between the upper arms and take care not to allow the head to drop.
5. This pose is a part of the Surya Namaskar (Sun salutation) series and very effective by itself. Try to stay in the pose for a couple of minutes. Bend the knees to the ground and exhale to exit the pose and rest in the Child pose or Balasana.


Avoid the pose if you have high blood pressure or ear/eye infection. People with wrist problems like Carpal Tunnel Syndrome should exercise caution while practicing posture.

Science and Research

Studies done on the pose suggest that gentle compression promotes digestion and also relieves gas and bloating. It is also beneficial for alleviating stress and could help in uplifting your mood.

Three-legged downward facing dog Pose benefits & precautions

Tri Pada Adho Mukha Svanasana (Three-Legged Downward Facing Dog Pose) is a variation of Adho Mukha Svanasana (Downward Facing Dog Pose). This variant assists in building hip and leg adaptability while likewise strengthening the upper body. The main focus of this technique is being aware of the entire body and maintaining the shoulders straightened while opening up the hips. This pose aids boost energy in the body and therefore can be included in circulation yoga series.

It extends the upper body, strengthens the arms and legs, and rests and renews the brain. It extends the side body, boosts balance and the hips. This pose is a combination of yoga equilibrium poses and an inversion yoga exercise pose, and the technique of the exact same features numerous advantages.

- Flexibility: Tri Pada Adho Mukha Svanasana is organized under yoga poses for hips as it opens and boosts the range of activity. The lifting of one leg opens up the muscle mass of the hip flexors and psoas, gradually working with extending them to sustain the hips in full extension. The duplicated practice of this action helps boost the range of the hip flexors and psoas muscles. The lengthening of the spinal column in a forward bend assists the awareness of move forward, producing even more area for the lower back to open up. And this activity helps in extending the leg higher from the reduced back right as much as the ankle joints. The stretch and the lengthening increase the flexibility. The joints of the ankle joints, knees, hips, shoulders, elbow joints, and wrists are additionally opening, gaining strength and range of activity. 

- Body strength: With the raising of one leg, this pose puts pressure on the prolonged hip along with the balancing leg muscular tissues. The muscle mass of the standing leg is stretched like the hamstrings, calf bones, hip flexors, gluteus, and the energetic involvement of the joints of the hips, knees, and ankle joints. The forward bend activity taxes the muscle mass of the back, shoulders, and core muscular tissues. The arms are strengthened as triceps and arms hold and support the shoulders to stay steady. Since it is an unbalanced pose, the muscles of one side of the body (abdominal area and hips) are in extension, whereas beyond (abdomen and hips), they are in tightening, and this contrary action helps to extend, strengthen and extend the involved muscle mass.

- Mental Focus: One of the key elements in Tri Pada Adho Mukha Svanasana is balance and stability while the hands are grounded, pressing the upper body down and prolonging one leg. This initiative needs to understand body-breath guaranteeing they are in sync to go deeper right into the position. It helps in preventing injury and prepares the body for other challenging poses. Therefore, one can state that this poses requirements for understanding and aids in constructing deeper understanding and focus on proceeding in the method. Likewise, there are several subtle but strong movements taking place together that produce recognition when in the position.

Posture: The placement of the palms by the feet, the expanding of the hip while keeping the positioning of the head between the shoulders, the opening of the breast, etc., are all similarly important to obtain the best from the practice. All this can occur just with the appropriate type of awareness. When this is put to exercise, the pose of the body changes right, maintaining a strong and aligned back, hip and shoulders. 

- Blood Circulation: The method of this inversion pose aids increase blood flow to the heart with the stretching of the leg. The opposite circulation of blood and lymphatic fluid is forced back to the heart when the leg is expanded. The cardiovascular system in an upright person can be thought of as a two-pump system where the cardiac muscle circulates blood, and the soleus muscles return pooled blood as well as lymphatic fluid back to the heart. It is stated that the performance of the soleus muscles is considered to be the second heart of the body, pumping venous blood back right into the heart. In an inverted pose, there is a rise in the flow of blood to the remainder of the body, guaranteeing the nerve system is calm and loosened up also. In the modern globe, due to lengthy hrs at the desk, the task in our reduced body is lowered, and with the method of such poses, one guarantees enhanced flow and much better performance of the systems of the body.

- Stress & Anxiety: Tri Pada Adho Mukha Svanasana is an inversion yoga pose, and all inversions are invigorating and unwinding. The increased circulation of blood soothes and soothes the nerve system. There is a feeling of power that is felt when releasing from the pose, and this power can be used to enter into much deeper inversions, construct stamina, and develop a sense of confidence and trust. Some people with migraine headaches can take advantage of this technique, provided the yoga exercise educator ensures the physical conditions of their trainees before educating the very same.


Avoid the pose if you have high blood pressure or ear/eye infection. People with wrist problems like Carpal Tunnel Syndrome should exercise caution while practicing posture.

See: Yoga For Digestion & Gut Health

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