Adho Mukha Svanasana

Yoga – an all round exercise for physical, spiritual and mental practice that will result in great benefits. Nowadays many are leading a hectic life that is leaving back a lot of stress behind. Practicing yoga has helped a whole lot of people to have a stress life in spite of all the tension causing factors. Yoga has basically 5 principles- according to Jacobsen, yoga as a disciplined method for gaining a goal, yoga as a method of controlling our mind and body, yoga as one name of schools or systems of philosophy, yoga in connection with other words- hatha- mantras and laya, yoga as goal of yoga practice.

Adho Mukha Svanasana: Yogasana

This yogasana is pronoused as Ahd-ho MOO-kahshvon-AHS-anna. The word is derived from Advo means downward, mukha means face and svana means dog.

Starting Adho Mukha Svanasana

While practicing this pose, your body will form a triangle shaped or pyramid shaped pose or downward dog pose, from which the name was derived. This yoga pose helps in warming up before starting up with yoga. Have a detail study from an expert or through studies. Do not practice without knowing the right posture.

Benefits From Practising Adho Mukha Svanasana

ADHO MUKHA SVANASANA is mainly recommended for those who has shoulder, back, leg and ankle pain. It also helps in adding additional strength to the arms, feet and back. It also aids in energizing. It is basically a rest pose that can be practiced irrespective of time. ADHO MUKHA SVANASANA helps in relieving the symptoms of menopause period. It helps in improving the mobility of the digestive system. This yoga practice will help in stretching the hamstrings, calves, hands and your arches. It also elongates and helps in releasing the tension from your spine and related areas. This practice of yoga helps in relieving the stress from our life by calming the nervous system.

Do Not Practice Adho Mukha Svanasana If

Though adho mukhasana has mental and physical benefits, it has certain contraindications.

  • Injured back: If your back is injured either during accident or due to trauma- then do not put a lot of stress and tension in your back or lower section of your body.
  • Pregnancy period: Certain yoga is indicated in certain pregnancy period. But ADHO MUKHA SVANASANA is not recommended to be practiced during pregnancy. It will only hurt you and the baby.
  • Eye and ear infection: if you are suffering from a long term eye or inner ear infection, it would be better not to practice ADHO MUKHA SVANASANA.
  • High blood pressure: Practicing ADHO MUKHA SVANASANA will increase the blood flow rate and hence avoid it if you are having high blood pressure.
  • Wrist related problems: If you are been injured with wrist issues in the arms or in the wrist, do not practice ADHO MUKHA SVANASANA.

Pinnacle Body Position In Adho Mukha Svanasana

Place hands towards the front of the mat that you are practicing yoga and place your feet towards the back. The hands should be slightly wider that your shoulders and the feet should be placed slightly narrower than the hips. The knuckle of the peace fingers should line up more to the outside of the wrist. The ears should be in the line with arms, the elbows creases rotated into the face of each other. The top of your head should extend towards the hands. The ankle bones lifted up and the heels should drop towards the floor.

Steps Of Practicing Adho Mukha Svanasana

After positioning yourself in ADHO MUKHA SVANASANA, initially inhale such that you pour in your weight into your hands from the very base of the palm through and ending in your fingertips so as to engage your forearms. To activate your feet, you have to spread your tucked toes. After setting yourself in such position, press your hands firmly into your hands and feet so as to move the hips towards the heels. You have to keep a gaze towards the neck and the floor neutrally. In middle of exhale, you have to extend into the legs so as to raise the hips. While inhaling and exhaling, keep the fingers firmly placed in the mat that you are practicing in. Towards the end of the exhale, spread your toes with fully extended elbows, heels drop towards the floor and the back of the knees continually open. Continue breathing and repeat from the first step.

Modifications And Props

  • Painful wrists: If your wrist has minor pains, fold the mat that your practicing one or two times such that you place the raised edges under your palms. Practicing ADHO MUKHA SVANASANA in such a position will help in reduction of the flexion and will also aids in reducing the weight through the fingers.
  • Tighter hamstrings: While practicing ADHO MUKHA SVANASANA keep a small bend in the knees- a very slight one.
  • Tighter shoulders: Adjust the hands in a comfortable distance and position in relation to the shoulder- either wider or narrower.
  • Problems with extended arms: Work to your fullest. It will take time to position yourself and breathe in and out slowly.

Are You A Beginner In Practicing Yoga?

It’s not easy to position yourself in yoga poses initially; it will take a short period of time to obtain results from yoga. The main key to enjoy the benefits from yoga- ADHO MUKHA SVANASANA is mainly patience. Your body needs a lot of ability to pose in such a long standing pattern and at the same time to build up the necessary strength that is required for support to hold on shape. It’s not only the strength of the body that is essential but also the strength of the mind within. While practicing ADHO MUKHA SVANASANA focus more on the wrist towards the hip and also from the hips to the heels. Initially do not focus more on the shape – keep trying and practicing ADHO MUKHA SVANASANA to your best- you will slowly find you are improving both physically and mentally as the days pass.

Adho Mukha Vrksasana

Most of us now a days are tired having a whole lot of medicines. And so Yoga has helped in eliminating a lot of medicines. Yoga when practiced in day to day life helps not only in physical and mental strength but also helps in weight loss, flexible body, glowing skin, good health and also peaceful mind which all human beings wish to have. Yoga has helped many people to lead a stress free life. Yoga when practiced on daily basis will help you to earn a journey of life that is calmer, fulfilling and a happy one.

Adho Mukha Vrksasana

This is also known as handstand. It is a full arm balanced posture which is reported to be a good asana that helps to open the shoulders and also help in bringing the right exercise to your wrist and the shoulders and arms. Before starting up directly with Adho Mukha Vrksasana it would be better to have a full preparatory pose which are adho mukha svanasana and plank pose as it is necessary to develop the arm strength and the stability before attempting the full arm balance.

How To Reach The Position Of Adho Mukha Vrksasana For Starters

Initially, it’s not at all easy to stay comfortable in hand balance posture. You need to have a warm up for the body before attempting such postures. For the first time of attempt practice with your back balanced against the wall so as to develop the ability to balance in Adho Mukha Vrksasana. When you gain an initial stability in balancing the wall, in later stages of practice, try to minimize the use of the support of the wall. Swinging up your feet in the upward direction softly and calmly signifies you learned to balance. For the starters, swinging one leg first followed by the other will help to attain the Adho Mukha Vrksasana.

How To Do Adho Mukha Vrksasana

A warm up is a must- suggested one is adho mukha svanasana with your back facing the wall. Place your hands wide apart with finger few distances away from the wall. Place your shoulders blades against the back and spread your palms and press against the floor with the fingers. When you are comfortable in the position, step in with one foot raised with one foot while placing the opposite leg in extended position in active mode. It will take a few days to gain the posture. Engage your abdomen when the hips aligned in your shoulder level. If you wish to have an additional support, you can rest the head on padded bolster in between the hands. Allow the head to hang in without much stress and in a neutral position. Tilt the tailbone forward and roll your thighs to bring the outer parts of leg together. Hold this posture for about 15- 60 seconds. For a practiced person-you can hold in for as long as you are comfortable. After the stable time in Adho Mukha Vrksasana, come out of this posture very gently- make sure you place one foot at a time. Have a few breaths in rest position. Repeat by moving the alternative legs. Remember to inhale and exhale well while doing Adho Mukha Vrksasana.

Benefits Of Practicing Adho Mukha Vrksasana

This posture helps to strengthen the arms, shoulders wrist and help to makes it more flexible and agile. It also helps in increasing the overall body balance and also helps in increasing the stamina of our body. Adho Mukha Vrksasana also helps in increasing the blood circulation to all the parts of the body. It also helps in increasing the motility of the digestive system. Adho Mukha Vrksasana will help to stretch out the abdominal muscles and is also beneficial for those who are tired of tummy fat. Apart from the physical benefits of the Adho Mukha Vrksasana this is one among the main therapeutic yoga that helps in calming the brain and also helps in eliminating the mental stress and depressions.

Preporatory Poses For Adho Mukha Vrksasana

  • Downwards facing dog pose (adho mukha svanasana)
  • Crane pose (bakasana)
  • Mountain pose (tadasana)
  • Standing forward bend (uttanasana)
  • Hero pose (virasana)
  • Reclining hero pose (supta virasana)

The Follow Up Poses For Adho Mukha Vrksasana

The two main follow up poses for Adho Mukha Vrksasana are mainly head stand (sirsasana) and feathered peacock pose (pincha mayurasana). For the beginners please do not attempt practicing such postures without the balance of Adho Mukha Vrksasana.

Precautions Before Practicing Adho Mukha Vrksasana

As Adho Mukha Vrksasana is not very easy to perform for the beginners, it is important to keep certain precautions in mind. Adho Mukha Vrksasana requires a good balance and posture of the handstand. So for beginners do not put forward steps that will make you fall. Remember, slow and steady wins the race. Take the support of a wall and avoid the toppling over and be careful not to fall off from such positions. Practice Adho Mukha Vrksasana 3-4 times initially with the help of the wall. And later increase the number when you gain the balance and the strength. The pregnant and menstruating women should not practice these asanas. A complete rest is recommended for ladies during this period of time. Those people who have an existing shoulder, neck injuries, back injury, wrist injury and are suffering from heart related problems and also had high blood pressure are recommended not to practice such asanas. If you are having severe headache, avoid practicing Adho Mukha Vrksasana.

Variations For Adho Mukha Vrksasana

The half headstand pose is one among the most common variation for the pose.

After The Pose Of Adho Mukha Vrksasana

If you feel you have a severe discomfort after practicing Adho Mukha Vrksasana, make a companion grasp the forearm and also the hands. Make them pull the parts apart in a considerable strong force. And repeat the other side alternatively. In case of severe pain, do not hesitate to meet a doctor.

Anjaneyasana – Lunge Pose

Another in the yoga pose, Anjaneyasana is another name of Lord Hanuman in Hindu religion. A main character in the epic story Ramayana, Hanuman is also called as Anjaneya whose mother’s name is Anjani. In technical words, the Anjaneyasana is referred to crescent pose for the shape of body.

Importance of Yoga

Yoga is not a religion. It is a healthy way of living and teaches us to control the five senses along with proper mind and body. By regular practice of yoga, you can actually balance off all the three beings – physical, mental and spiritual. It is a bit difficult than other exercises since it requires proper focus but with proper practice you can actually master yoga techniques easily.

Yoga delivers many benefits that has the power to heal not only your physical issues but emotional too such as depression, fatigue, balance of body and many more. It can eliminate any negativity in the body and promotes self-healing thereby healing the nervous system.

Anjaneyasana – pronunciation and meaning

Anjaneyasana is a Sanskrit name that is pronounced as An-jah-ney-ah-asa-nah.

The meaning of is downward facing dog.

  • Anjaneya = name of Lord Hanuman
  • Asana = pose

Anjaneyasana – Introduction

Anjaneyasana works great for athletes. Now this does not mean it is not good for you. It helps in treating the lower parts of the body by healing any soreness, hamstrins, hips etc. The lunge pose may seem easy to do at first but it actually requires proper balance of the body. Plus there are a plethora of benefits you will receive with this asana.

At initial stage, you might have trouble balancing the pose. What you can do is practicing the pose facing it towards the wall. Press the big toe of your front foot against the wall. Now stretch the arms up and curve your back in a crescent shape.

Anjaneyasana – Benefits

Anjaneyasana holds many health benefits for you. Here are few of the benefits for you.

  • Strengthens the muscles in the shoulders and arms
  • The gluteus maximus muscles are stretched thereby making it more flexible
  • With regular practice the body gets balanced and toned with unbeatable energy and strength
  • Flexibility of your knees, legs, arms, hips, shoulders and abdomen
  • Stimulates the reproductive organs
  • Helps with digestion
  • People who are dealing with sciatica benefit good as it stretches the hamstrings and leg muscles
  • Beneficial for the heart

Anjaneyasana – How to perform

Begin with downward facing dog. Now exhale and step the right foot forward between the hands. If you are facing trouble, make sure to use your hand to move the foot up and align knee over heel. Now lower the left knee to the floor keeping the top of foot area on the floor.

Slide the left leg back till you feel a comfortable stretch in your front thigh and groin area. Ensure that your right knee stays in place are does not nudge. Exhale and slowly take the lunge deeper by allowing the right knee to move slightly in front of the ankle.

While sweeping the arms slowly overhead, inhale and lift the torso area upright. Note that the arms must be straight and perpendicular to the floor. Do not slouch. Grow tall from the pelvis area to the crown of the head. Lift your chin slightly so that it does not put strain on your neck.

Hold for a minute and then exhale while taking the torso down. Place your hands on each side of your right foot. Curl your toes back and with another exhale lift the left knee off the floor and go back to the Adho mukha svanasana. Repeat Anjaneyasana with the left foot forward.

Anjaneyasana – Variations

Take the spine into a back bend position
You can even keep the knee above the heel if you are dealing with knee pain or have injured your knee area.

Anjaneyasana – warnings and contradictions

This pose is not recommended for those who are dealing with heart diseases. If you want to practice this pose, make sure to ask your yoga master or your medical practitioner before trying out this pose.

Anantasana – Side Reclining Leg Lift

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Also known as Vishnu’s pose, Anantasana is a reclining pose that is dedicated to Lord Vishnu. It may look simple but is in fact quite difficult to maintain a calm and cool attitude while in the pose. Anantasana has many health benefits apart from emotional too which you will read later.

  • What does yoga poses do to the body?

    Yoga has been known from generations to benefit the mind, body and soul. Initiated in India by the great sages, yoga is currently taking on the whole world as many people realized its benefits.

    Just like any new thing, yoga can be difficult for beginners but once you are in the zone, you will realize the changes within you and can become an expert in yoga. Uplifting yourself to a higher level, here are some of the poses practiced in yoga that can develop healthy stamina and strength in your body. Here are three of the poses that can help you keep calm and develop a sense of patience with limitless energy in the years to come.


    Three of the popular inverted poses are headstand, shoulder stand and plow. They are fondly called as the King, Queen and Prince of asanas. You can derive fit muscles and boundless stamina that will keep you energetic everyday. The key is to bring the legs higher than your heart which will reverse the blood flow and other fluids in the body. This will alleviate any tension in your leg muscles.

    Relaxation poses

    The popular corpse pose (shavasana) is one of the relaxation poses that has optimum benefits. For starters, it can calm your mind and body giving you a good amount of relaxation. It will loosen up the tensed muscles of your body and helps them to ease cozily. Relaxation poses can be done during the beginning and end or during the middle of yoga practice. However, no matter how easy it seems, it can be challenging due to the our inability to relax completely.

    Plank poses

    Want to build strength in your arms, wrists and spinal area? Then plank poses are considered one of the best for you. If you are overweight, it can be thrilling to maintain a proper balance in your arms and that’s the best part of it. When you realize the extra weight, it can actually turn your negative to positive and help you to maintain a right weight and perform the right pose with appropriate balance. Another benefit of plank poses are they actually prepare you for inversion poses.

    If you want to benefit as much as possible from plank poses try to hold for a minute. Side plank poses especially benefit the shoulder area.

  • Anantasana – pronunciation and meaning

    The name Anantasana is derived from Sanskrit which is dedicated to Lord Vishnu’s resting pose. It is pronounced as A-nant-AWS-ah-nuh

    • Anant = without end or the infinite one
    • Asana = pose

    Anantasana – Introduction

    Anantasana is one of the rare types of asana that can even be learnt at home. Derived from the thousand headed serpent Shesha over which Vishnu God rests under the sea bed. Before starting on with yoga practice, make sure you undergo proper warm up, pranayama i.e. breathing exercise etc. and sit in proper position to benefit accordingly.

  • Anantasana – Benefits

    Just like any other yogic postures can benefit your body in both ways – emotionally and physically. Anantasana has good benefits to talk about. Let’s see what are they.

    • Tones the abdominal muscles
    • Stretches the body sides while giving it a good massage
    • The asana not only strengthens the armpits but also enhances the shoulder muscles
    • Lying on the particular side can stimulate the blood circulation in the respective area automatically
    • Increases the performance of heart/brain due to proper circulation of blood and oxygen
    • Cuts down back pain issues
    • Improves the digestive system


    The best part about Anantasana is not just adults but kids and elder people as well can practice this posture due to its varied benefits. Did I mention that Anantasana can relieve mental stress and its co-relatives such as fatigues, depression etc.

  • How to perform Anantasana

    • Step 1: Lie down on your back in a straight position.
    • Step 2: Now turn to your left side.
    • Step 3: Lift the right leg in a 90 degree angle and keep the left hand below your head for supporting it.
    • Step 4: Raise the right hand up in air and try to grab the toes of your right leg using the fingers. Do not bend your knee and keep it upright.
    • Step 5: Maintain this position for 20 seconds. Count the breath and then release slowly.
    • Step 6: Now turn to the other side slowly and repeat the process.
    • Step 7: Make sure to count the breath everytime while changing positions.

    Anantasana – Warnings and contradictions

    While the benefits of Anantasana are numerous, there are certain warnings attached to it. Anantasana is NOT recommended for people who are having sciatica pain, spondilitis issues or slip disc problem. If you or your family member who want to learn yoga is dealing with these issues, make sure they consult their medical practitioner before practicing this asana and learn it from a qualified yoga teacher.

Akarna Dhanurasana – Toward The Ear bow pose

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Akarna Dhanurasana just like any other asanas in Yoga requires great amount of effort and patience. The benefits are manifold which you will realize during each and every posture. Read on to know how it works.

  • Akarna Dhanurasana – Pronunciation & Meaning

    Akarna Dhanurasana is a Sanskrit name that is pronounced as ah-car-nah da-noor ah-sa-na.

    The meaning of Akarna Dhanurasana is translated as “Archer Pose”.

    • Karna = ear
    • dhanu = bow
    • asana = pose

    Akarna Dhanurasana – Introduction

    In this posture the body is stretched like a string of bow which is pulled at the time or archery and is about to release the arrow. I do realize it can be difficult when trying it for the first time but since your body is growing from being rigid to being flexible, it will come to you easy with a tinge of patience and effort.

  • It is said that the practitioner has a tranquil mind and while practicing each and every asana he will learn how to let go of his daily habits and respond correctly to the mental and physical distractions. The results are incredible as each and every asana is a meditative path which will teach you patience, inner peace and ultimately a way to effortlessly conduct the postures while having a self realization beyond your imagination.

    What does yoga poses do to the body?

    In the earlier articles, you came to know how standing, sitting and other balancing postures can benefit your body not only emotionally but physically too. Today we are gonna talk about twists and lying poses.


    Twisting the body might seem funny (in a way) but is a way to extend and stretch the body pushing it to the limits. When you twist the body, you not only lengthen the spinal cord but you also release the tension of spine, increase the mobility of shoulder, hips etc. and can actually alleviate the back pain. Make sure to twist the both sides of your body for proper balance of the body.

    Lying poses

    Lying back poses encourages the abdominal muscles, expand the hip area and improve the spinal mobility. They can also help in strengthening the limbs and your back. Stomach poses used here will give you good strength in your arms and back. They also relieve any tension thereby improving the flexibility in the spine area.

    Akarna Dhanurasana – Benefits

    Akarna Dhanurasana has many benefits to speak for. For starters, it increases the hip mobility and helps in proper expansion. It also strengthens the arms, shoulder area not to mention the arms and leg area. Did I mention it improves the abdominal muscles?

    In women, it can help in regularizing the menstrual cycle. It also helps in better digestion, clears constipation and can chuck off issues regarding indigestion. It also alleviates any pain in abdomen or larger intestines. Breathing is another process that is greatly benefited by the pose as it can increase the lung capacity to hold oxygen for a good time.

  • How to perform Adho mukha svanasana

    • Begin with sitting position. Now bend the left leg in knee and keep the foot on the right thigh. Make sure that the right leg is straight and knee is not bend.
    • Hold the big toe of the left leg with the right hand. Make sure you have a good grip on the big toe. You can hold it between the thumb and index finger along with three other fingers for affirming the grip.
    • Keep the right leg erect and try to keep the left hand on the right toe.
    • Exhale and while inhaling start lifting the left foot with the right hand. Pull it to the ear. Keep the neck erect and the sight fixed on the other end of left hand.
    • Continue with normal breathing.

    NOTE: Many practitioners tend to bend the neck when lifting the foot to the ear. It is wrong and though it may be difficult try to keep the neck and trunk straight. Try to pull the foot as much as possible. Though good strain is put on the legs, hand not to forget waist and knees, benefits are good as the efficiency of these organs increase a great extent.

    Akarna Dhanurasana – Warnings and contradictions

    If you are a beginner make sure not to do this asana without the guidance of yoga master. Since this asana comes in the intermediate level, the person who is practicing this pose should perform all the basic asanas, few intermediate asana and only then perform Akarna Dhanurasana.

    Women who are pregnant or people who are suffering from spinal/shoulder injuries or having lumbar disk, hamstring problems should not perform this asana.

Adho Mukha Vrksasana – Handstand

Adho Mukha Vrksasana can challenge even the best of yoga experts as it requires of standing on your head with your body upside down. Many people are afraid of this as you have the natural tendency to fall down while down the asana and requires absolute balance and strength on your hands. So how can you achieve it? Keep reading.

What does yoga poses do to the body?

In the previous article, we came to know how seating and standing poses affected our body. Today, here is how bends and balance help the body to be more flexible not to mention motivate the inner mind in a great manner.


You might have seen experts performing bends that look quite easy. But in fact, they can be quite a difficult task and need proper flexibility of the body. You might not get it right away but practice makes perfect and within a frame of time you can actually do quite some heavy bends. For instance, forward bends can help the lower back and hamstrings to stretch out good than usual which will help in releasing the tension in the upper body and increasing the flexibility of the spinal cord. In a spiritual manner, it will help you in keeping a peaceful state of mind.

Back bends, on the other hand, helps to spread and widen the chest, hip area that can strengthen your arms and shoulders. It also helps in alleviating any muscle tension in the area. Just make sure to perform the asanas in a cycle or you might end up hurting your back.


Balancing is a deadly task and requires good amount of balance. It can be quite challenging especially when a person’s body is rigid and overweight. However, even people with proportionate weight and height find it difficult to undergo balance postures. It all comes down to practice and the mindset which will help you to acquire proper coordination between the body and mind.

The benefit of the balance poses are they can tone up your muscles and promote proper coordination and swiftness in you. Balancing can also help you to lose good amount of calories not to mention elongate the spine which can help in easy maintaining of the body. To be frank, improving the attention of your mind is the underlying factor in body balance.

Adho Mukha Vrksasana – pronunciation and meaning

Adho Mukha Vrksasana is a Sanskrit name for handstand. It is pronounced as:

(ah-doh moo-kah vriks-SHAHS-anna)

  • adho mukha = face
  • downward (adho = downward; mukha = face)
  • vrksa = tree

Adho Mukha Vrksasana – Introduction

The pose – Adho Mukha Vrksasana asks you to support the body in a balanced inverted vertical position by delivering the complete weight on your hands. It requires great upper body strength as the body is held straight with the arms/legs completely extended. Do note that in this posture the hands must be spaced at a shoulder length.

Adho Mukha Vrksasana – Benefits

This posture can benefit the body in many ways. For starters, it energizes the body in and out not to mention building the confidence level in your body. Another plus point of working Adho Mukha Vrksasana is it can improve your brain work in many ways.

  • Gaining focus and attention
  • Shifting the outlook – from negative to positive
  • Great concentration level

Physically it can strengthen the upper body and can actually reverse the effects of gravity such as shorterning, compression etc. in your spinal area.

How to perform Adho Mukha Vrksasana

Step 1: Begin with Adho Mukha Svanasana by bringing both your feet together at the midline. Now spread your palms and press them to the floor. Stretch the sides of the waist and fortify the legs. Lift the heels thereby moving few of the weight to the balls of feet.

Step 2: Keep your right foot forward halfway to your hands and bring the shoulders over your wrists. Bend your right knee and keep the ball of your right foot on the floor but make sure to lift the heel. Press hands firmly to the ground and lift your left leg to standing splits pose. Keep your leg straight in an arrow position by lifting your inner thighs up too. Make it a point to wrap the biceps forward and push your hands firmly to the ground to make the arms absolutely straight. Pick a point on the ground and concentrate your focal energy on that area.

Step 3: Your arms must be firm always. Now bend your right knee good deep and take a small hop off the right foot. As you transition weight to the hands, make sure to lift through the inner left thigh. Draw the low belly inside so as to give ample support to the pelvis. Place your pelvis over your chest and shoulders rather than trying to get the legs overhead. The reason is when you try out with legs, you tend to backbend thereby struggling to get to the pose will become harder for you making you stay in balance much more difficult. By trying out the former method, you can bring the right leg parallel to the floor (Utthita Hasta Padangusthasana). Don’t lift the right leg higher. Instead rotate the thighs internally and draw them to the midline. It will now be bolted firmly to one common point i.e. the pelvis area.

Step 4: Once you have got the balance part right, make sure to bring the legs together. Push the hands down and reach up through feet and legs. Now as you hug the legs to the midline, move the tailbone and the top area of your buttocks. This will provide good length to the lumbar spine. Now draw the lower ribs toward the frontal hipbones so as to prevent any backbending.

You can grow even taller by reaching the legs strongly up and away from the rooted palms. Hold for 5-8 breaths. Release slowly by first keeping the right foot down, then your left and taking the pose of Pada Hastasana to stretch the wrists.

Adho Mukha Vrksasana – Modifications

A supported head can help you balance the body correctly and can increase your confidence to great heights. But it can be quite tricky as you need to get it at the right height. For instance, if your height is too low, gead would not be braced and if the height is too high, you will strain your neck. For this purpose, you can use yoga block as a base and then add 2-3 blankets on top. It all comes down to the height and length of your arms. So experiment with different heights till you are comfortable at a position and then position the hands to the floor.

Adho Mukha Vrksasana – Variations

For those who are finding it difficult variations in the pose can be done to suit them good. For example, you can narrow the hands inside shoulder width that will decrease your base of support that can give you a sense of balance. You can even turns your hands outward that will guide you on how to rotate the upper arms externally.

Adho Mukha Vrksasana – Warnings and contradictions

People who are suffering or healing from back, shoulder or neck injury should not perform this pose. Also, for some people, this posture can trigger headache, heart condition, increase the high blood pressure levels and increase the flow during menstruation.

Adho mukha vrksasana – Preparation poses

  • Adho Mukha Svanasana
  • Bakasana
  • Pincha Mayurasana
  • Plank Pose
  • Supta Virasana
  • Tadasana
  • Uttanasana
  • Virasana

Adho mukha vrksasana – Follow up poses


Pincha Mayurasana

Adho Mukha Svanasana – Downward Facing Dog

Yoga can change the way you look at your life. Yoga can be a guiding factor in your life not only emotionally but physically too. For those who are interested in Yoga, get the fact clear that yoga is just like a grand monument which cannot be built in a day. It is a gradual process towards spiritual enlightenment and realizing yourself. With various postures (asanas), you will recognize slowly what yoga is all about and how it has been benefiting you. Adho mukha svanasana is one such posture that can help you in a great way. Read on to know all about it.

What does yoga poses do to the body?

Different asanas can not only make your body flexible but will also help the internal organs function correctly without any difficulty.

Let’s take for instance, the sitting postures. The sitting poses will give an inner peace and calm like Master Shifu. 😉 It will promote deep breaths. The cross legged seated postures can increase the flexibility of hips and lower back which will strengthen the back muscles.

The standing poses in Yoga such as Mountain Pose (Parvatasana) is one of the important standing poses and has good benefits. For starters, it gives proper alignment to your feet and body not to mention balancing the whole body correctly. If you follow the right instructions, standing postures can actually improve your body posture.

Bends, balances and twists arrive with their own degree of benefits that will be explained later in detail.

Adho mukha svanasana – pronunciation and meaning

Adho mukha svanasana is a Sanskrit name that is pronounced as AH-doh MOO-kah shvah-NAHS-anna.

The meaning of Adho mukha svanasana is downward facing dog.

  • Adho = downward
  • mukha = face
  • svana = dog

Adho mukha svanasana – Introduction

The Adho mukha svanasana posture is translated as a dog bending forward. The best part of this pose is even a beginner can practice this pose and given the benefits of this posture, it must be adopted as a part of daily yoga.

Adho mukha svanasana pose – Benefits

Just like every other pose in Yoga, adho mukha svanasana too has many benefits. Let’s see how Adho mukha svanasana pose benefits your body.

  • Calms your brain and mind thereby relieving you of stress and mild depression, if any
  • Triggers the body with unbeatable energy
  • Helps the body to take that extra mile by stretching the shoulders, hands, arches, hamstrings etc.
  • Strengthens the legs, arms, shoulders, feet of your body
  • Can benefit women by alleviating the symptoms of menopause
  • Menstrual discomfort can be relieved when done with the head supported
  • Can inhibit formation of osteoporosis
  • Fixes any issues with digestive tract and improves the digestion
  • No more headache, sleeplessness, lethargy or spinal pain
  • Benefits people with blood pressure, breathing problem such as asthma, sciatica, sinusitis etc.
  • Improves blood and oxygen supply to the brain

How to perform Adho mukha svanasana

  • Come on the floor using hands and your knees. Now form a table so that the back forms the top of a table with your hands/feet look like table legs.
  • While you exhale make sure to lift the hips up and straighten the knees and elbows so as to to layout an inverted V-shape using the body.
  • Make sure that the hands are shoulder width apart and the feet are hip width apart so to look parallel from each other. The toes must look straight ahead.
  • Press the hands to the ground and widen the shoulder blades. The neck should be extended to touch the ears to the inner arms.
  • Hold the downward pose and look at the navel. Now take long and deep breaths.
  • Exhale. Now bend the knees and return back to original table pose. Relax.

Adho mukha svanasana modifications

You can ease pressure on your wrists by performing the posture using your elbows. You can even place a wedge under your palms for better comfort.

If you feel the pressure is too strong to withhold, you can elevate your hands by placing them on blocks or on seat of a chair. With gradual use, you can remove the support and perform on the floor.

Adho mukha svanasana variations

Many people find it difficult to perform Adho mukha svanasana as it requires a lot of strain on wrists especially for those whose arms and shoulders are not strong enough to hold the entire body for prolonged period. So keeping them in mind here are four different options for you.

  • Option 1 – Maintaining Adho mukha svanasana bring the left foot to the center and extend the right leg up. Make sure to keep the hips parallel and even. Now pressing through the ball of the foot hold the position for three rounds of breathing and then (a) either complete the posture using right leg and switch to left side or (b) change the side and end with a counter pose.
  • Option 2 – Maintain the Adho mukha svanasana and bring your right leg up again. Now bend the knee and life the thigh this time giving good extension via the quadricep. End with option (a) or (b) as above.
  • Option 3 – From Adho mukha svanasana, life the right leg up. Bend the knee and lift the thigh as high as you can. You can try to bring the right knee above the right hip. Now take the lower leg across the body to the left side and look under your right armpit. This will give you a good stretching feeling to the body. You can finish with A or B.
  • Option 4 – now that the body is quite warm, it is easily susceptible to twist and flexibility. So from Adho mukha svanasana you can take left hand to the right ankle or calf. Now release and repeat the process for next side.

Complete it with surya namaskara or with a counter posture.

Adho mukha svanasana warnings and contradictions

If you suffering from high blood pressure, carpel tunnel syndrome, dislocated shoulder, diarrhea etc. avoid doing this asana. If you are pregnant do not do this pose late-term. If you are having headache, you can support your head by using a block or bolster.

10 Best Yoga Poses for Anxiety and Stress

Content Details

1. Introduction
2. Begin with yoga
3. Best 10 yoga poses
1 /10 Sukhasana or Easy Pose
2/10 Viparita Karani or Legs up the Wall pose
3/10 Matsyasana or Fish pose
4/10 Setu Bandha Sarvangasana or the Bridge pose
5/10 Marjaryasana or Cat Pose
6/10 Bitilasana or Cow Pose
7/10 Paschimottanasana or Seated Forward Bend
8/10 Uttanasana or Standing Forward Bend
9/10 Balasana or Child’s pose
10/10 Savasana or the Corpse pose
4. Conclusion
5. External link references


Today the most common mental illness that prevails amongst many people is anxiety and stress. It is affecting nearly 18 percent of adult Americans. Practicing yoga is considered as an effective method to get relieved from stress and ease symptoms related to anxiety. Just by shifting your focus and concentration on body and breathing activities, yoga helps to temper anxiety and also gets you free from physical tension.


The following are the 10 best yoga poses, structured in a sequence. You can practice all of them together in the same order, or separately as and when required to help lessen your stress and anxiety. Focus on your breath when you move while performing the poses. Furthermore to feel more relaxed, close your eyes and contain yourself to attain a meditative state.

The structure of sequence is basically intended for first timers, with the exclusion of the headstand pose. If you want to practice a more superior level of yoga pose then try standing balancing poses like Eagle Pose, Half Moon Pose and Tree Pose. Attempt to hold the standing pose for at least 30-60 seconds on both the sides. These poses lighten stress and anxiety by compelling you to concentrate on present.


Yoga is a practice. To get benefited by it, you have to be first cautious before proceeding further and next, don’t push your body. Stretch only as much as your body allows you to.

Begin With Yoga

The first thing while practicing yoga is to start with Anjali Mudra or a salutation seal. It is a brilliant method to encourage a meditative alertness. It is performed by joining both hands together (like Namaste pose) and placing them in the center of the heart chakra. This signifies the balance and harmony between the right and left side joining in the center. This balance is not only physical but also mental and emotional. This activity will bring you to the center for meditation and concentrating on the present. Start yoga with this mudra. Sit in a comfortable cross-legged position with your eyes closed to fetch the maximum benefit.

Best 10 Yoga Poses

1. Sukhasana or Easy Pose


To begin with the easy pose, sit with the spine straight, cross-legged with hands resting on the knees with palms in upward direction and eyes closed. This pose focuses on your breathe. To calm the speedy breathing mostly associated with panic attacks, focus on your breathing. Count five in and five out breathing, practices until your breathing becomes natural. Perform it for five or ten minutes for your body to feel calmer.

Easy pose has several great benefits besides promoting inner peace, such as it opens your hips, lengthens your spine and strengthens the state of serenity, harmony, and eliminates anxiety, relieves physical and mental exhaustion and fatigue.

2. Viparita Karani Or Legs Up The Wall Pose

Viparita Karani

Viparita Karani is an excellent pose for stress and anxiety as it gives you a relaxing and energizing effect. Frequently it is referred as the fountain of youth pose because it helps you to escape thoughts from your mind and are easy to practice by beginners as well as by experienced people.

Lie flat on your back with the arms lying at the side and palms in downward direction. Or open the arms with palms facing up to allow your heart to open even more. Move your legs upwards or rest the legs against the wall to comfortably hold them for a longer time. Even if you are not very flexible or strong, you can perform this yoga that relaxes and calms your nervous system.

3. Matsyasana Or Fish Pose


Fish pose is a wonderful pose for opening the heart. This back bending yoga position opens the heart while expanding the ribcage to give the lungs more room to breathe and helps to open the spiritual heart center. Opening the heart and stretching the chest, both eases respiration, and relieves stress by releasing the tension from within.

Lie on the back with the arms on the side, round the back and comfortably lean far back on the crown of the head as far as you could. If you feel uncomfortable, place a pillow or thickly-folded blanket beneath to support back and neck. This gentle back and shoulder stretching pose works as a fatigue and anxiety reliever.

4. Setu Bandha Sarvangasana Or The Bridge Pose

Setu Bandha Sarvangasana

Though it sounds similar, the Bridge pose is different from a bridge in gymnastics in lying position. Bent your knees and lift the core, arms should lie at the side, palms facing down or join the fingers behind the back.

This pose benefits in soothing your mind and energizes the body. For comfort you can place a blanket or pillow under the back to hold this pose for longer time.

5. Marjaryasana or Cat Pose

cat pose

Cat pose provides a tender massage to the spine and belly organs of the body while working as a powerful stress reliever. For correct position place your wrists directly under the shoulders and knees under your hips.

For perfect gentle vinyasa, cat pose is more often combined with Cow Pose. Marjaryasana benefits the general health of the body by stimulating the digestive tract and spinal fluid.

6. Bitilasana or Cow Pose

cow pose

Cow Pose is calming pose that gently eases the spine. For correct position place your wrists directly under the shoulders and knees under your hips.

Besides relieving stress and soothing the mind, this pose also kneads and stimulates organs (like the kidneys and adrenal glands) in the tummy, and generates emotional balance. Generally cow pose and cat pose are paired together for gentle flowing vinyasa.
The calming poses, Cow and Cat, should be used together. Keep the eyes closed as much as possible.

7. Paschimottanasana or Seated Forward Bend

Paschimottanasana helps in relaxing the distracted mind. Sit keeping your legs positioned straight, gradually lower your forehead toward your knees while holding your toes from side with hands. Seated with Forward Bend is basically a challenging pose but with numerous benefits apart from relieving stress and anxiety.

Seated Forward Bend

Other benefits include stretches the spine, and lower back, improves digestion and relieves symptoms of PMS and menopause, lessen fatigue, stimulates the liver, ovaries, uterus and kidneys.

8. Uttanasana or Standing Forward Bend

For doing Uttanasana pose stand straight with your legs tightly near to each other. Bring your head downwards towards your feet; don’t bend legs and your hands down allowing your palms to straight away touch the floor. Beginners can bend the knees to bring the palms flat down and then slowly work on straightening the legs. This pose offers many excellent benefits like it stretches the hamstrings and calf muscles; it opens the hips, and stimulates the digestive system. It also helps in improving the functioning of the inner organs like the liver and kidneys.


Many people hold immense amount of tension into the large leg muscles where Uttanasaana gently stretches and relaxes it. It also soothes the entire nervous system and relieves you from stress, anxiety, and sleeplessness.

9. Balasana Or Child’s Pose

Child’s pose is the typical resting position which calms the body and the mind under stress. While practicing yoga you can perform Child’s pose at any time when you feel the body is stretching beyond its capacity. Sit down while bending your knees, lean forward with the forehead on the mattress. Lay your arms by your side of the body with palms up next to the feet or arms forward with palms facing down stretched over the head. Focus on your breath and breathe deeply with eyes closed.


Child’s Pose can be a very calming and self-soothing exercise. Child’s pose helps you to turn inside and slowly relieve your mind from stress.

10. Savasana Or The Corpse Pose

All yoga practice should end only with the Corpse pose. This is very crucial pose for all practice and should never be missed. The body processes the details received while practicing yoga during this pose. The Palms, middle of the back, and the head should all be placed touching the mattress. You will feel leave your feet loose with eyes closed to help the body relax in this pose. Keep your eyes close and focus on breathing for about five to 10 minutes in this pose.


You can practice this pose any time when you feel exhausted by simply lying down flat and focusing on breathing. Slowly open your eyes and wake up the body by wiggling the toes and fingers. Then turn gently on to any side while laying the head on the arm and bending the knees. Gently and gradually raise the body. Now your body should feel rejuvenated and the mind peaceful.


Maintaining the balance of the body is very important. Balancing your mind, body and spirit means balancing mental, physical and emotional stability which are all connected. Unsteadiness in any of these leads you to suffer from stress, anxiety or depression. Yoga is a structure designed with correct series of stretching the body to re-balance, revive and rejuvenate it.


Follow all or most of the best yoga exercises mentioned above to focus not only on the health of your body but also on the mind and spirit. Focus on breathing and practicing yoga poses will greatly calm down temporary anxiety and depression by re-energizing the body.

If you suffer from consistent feeling of anxiety and stress then consult a physician or healthcare counselor before proceeding further. If you suffer from back ache or neck ache, then too consult a doctor before practicing, because many yoga pose includes stretching your back and neck.

External Link References


Wild divine meditation – de-stress yourself with these techniques

For those living with stress filled life and want to get out before its too much, Deepak chopra brings you wild divine mind relaxing techniques for better health. Read more on how it works, Wild divine reviews and people say about the product.


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Wild Divine software:

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Incorporating exercise to improve employees’ health

Health and the employee


Stress, headaches, indifferent health are some of the very common reasons for employees’ absenteeism and reduced productivity which are costing American companies millions of dollars every year. Managements have been working hard to reverse this condition. Healthy employees help build stronger organizations with greater productivity, happier employees and less absenteeism. This will also reduce employee turnover and cost on insurance. So how can companies go about this change? Yoga, meditation and mindfulness are some of the measures taken by companies to reduce stress and improve health and productivity of employees. Yoga provides physical exercises and meditation techniques to improve both the physical and mental health of employees. Employees with good health are able to face challenges better and work better to give better output to the company.

View of a woman meditating.

Stress is the single factor that has been found to cost companies millions of dollars, directly on medical costs and indirectly on productivity losses. The American Institute of stress reveals that 90% of doctor visits in the US are due to stress and that U.S. companies loss $300 billion annually because of absenteeism and reduced productivity due to stress. CorSolutions Inc. states that companies spend $14,000/- annually per employee on medically related losses.

Why Yoga?

Yoga has many advantages over setting up gyms and other physical forms of exercises. The investment made for yoga is relatively less. Setting up gyms require large spaces and huge investments for expensive equipment’s. Also, yoga benefits both the body and mind, whereas regular exercises take care of only the physical well being and not the mental well being of individuals.


Benefits of yoga for employee health

Some of the benefits of introducing yoga at workplace are:

  • less stress: a majority of yoga practitioners do yoga for stress relief. Yoga and meditation helps reduce stress and promotes clear thinking. It improves mental clarity, focus and concentration and better decision-making skills.
  • headaches: studies done on the benefits of yoga have shown reduced frequencies and severity of headaches including migraine. Yoga also helped reduce neck tensions and stress injuries.
  • low back pain: studies conducted by NCCAM concluded that yoga reduced symptoms of chronic back pain, less disability and depression.
  • fatigue: yoga provides more energy and vitality in the workplace. A yoga break refreshes employees and provides them with the energy to move ahead with their work in the workplace.
  • Yoga strengthens muscles and improves digestion. It also helps reduce obesity.
  • Certain yoga postures help in the flow of blood and oxygen through the body and improves the mood and clear thinking and also removes fatigue and lethargy

Workplace Yoga:

There are many yoga practitioners and teachers who provide yoga at workplace. They teach yoga and meditation in small groups and the fee charged is nominal and depends on the number of employees per batch. The organizations or companies only need to provide a room or space to practice yoga. Customized yoga is taught according to the employee’s needs. Some of the yoga teachers even provide the yoga mats. Employees need not go out of the office to practice yoga. Yoga exercises can be modified to suit the employees’ requirements.


Thus Corporate Yoga, helps both the employers and employees. Employees become healthy and better focused and are able to work better. Yoga reduces fatigue and improves energy levels. Employers are benefit from the increased productivity and efficiency of the employees.