Downward Facing Dog Pose
Adho mukha śvānāsana, adho mukha shvanasana IPA: [əd̪ʱoː mukʰə ɕʋɑːn̪ɑːs̪ən̪ə] (ah-doh moo-kah shvah-nah-sah-nah; Sanskrit: अधोमुखश्वानासन; IAST: Adho Mukha Śvānāsana), Downward-Facing Dog Pose, Downward Dog, or Down Dog, is an asana. The name comes from the Sanskrit words adhas (अधस्) meaning 'down', mukha (मुख) meaning 'face', śvāna (श्वान) meaning 'dog', and āsana (आसन) meaning 'posture' or 'seat'. The preparatory position is with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips and typically about seven inches (17 cm) apart, with the spine straightened and relaxed.
- Calms the brain and helps relieve stress and mild depression
- Energizes the body
- Stretches the shoulders, hamstrings, calves, arches, and hands
- Strengthens the arms and legs
- Helps relieve the symptoms of menopause
- Relieves menstrual discomfort when done with head supported
- Helps prevent osteoporosis
- Improves digestion
- Relieves headache, insomnia, back pain, and fatigue
- Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis
