Downward Dog Benefits (Adho Mukhmma)

Downward dog benefits include helping to release tension in the shoulders, align the spinal column, and strengthen the legs and arms. The downward dog pose lengthens and stretches the hamstrings and Achilles tendons as well as increasing ankle flexibility.

How to do the downward dog pose:

1. Start with the hands and knees on the floor in the “table” position, arms below the shoulders and knees below the hips. Make sure the knees are not too far back to ensure proper alignment when the legs and elbows are straightened

2. While exhaling, straighten the legs without them locking. Keep the knees slightly bent initially to help extend the spine.

3. While pushing the palms down into the floor, press the chest toward the thighs and shins. Imagine your tailbone extending towards the ceiling. Free the neck of tension by allowing the ears to touch the upper arms.

4. Hold the pose for 20 – 30 seconds while breathing deeply, and while pressing the heels into the floor.

Health benefits of downward dog pose:

Strengthens the legs, arms, back and shoulders

Helps to strengthen the bones

Stretches the calves and hamstrings

Helps to straighten the spine

Helps to relieve back pain

Helps to relieve stress

Helps to relieve mild depression

Downward Dog Benefits

Image Source: Amazon

Want to use our images on your site? Right click on image for embed code

About the author

Adrian has been writing on health and fitness for 18 years. He is the founder of several health related websites and the current owner of AHealthBlog, which regularly publishes evidence based health and fitness news and information. When he isn’t writing, you can find him mountain biking or surfing.



close

Simply copy and paste the code below to embed the image on your page

Health Blog Icon 2015

Subscribe To Our Newsletter

Join our mailing list to receive the latest evidence based health and fitness updates.

You have Successfully Subscribed!