What is Adho Mukha Svanasana?
The Adho Mukha Svanasana is a yoga pose that is widely practiced by beginners and advanced yoga practitioners alike. It is a Sanskrit phrase that means ‘downward-facing dog pose’ in English. The pose is named so because it quite literally resembles a dog that’s facing downward and stretching its body.
Types of Adho Mukha Svanasana
Now that you know how to perform the basic version of the Adho Mukha Svanasana, you can get to know the variations of this pose better. The variations are typically more advanced than the basic version, so it is advisable to first master the original Adho Mukha Svanasana before you attempt any of its variations.
Here is a closer look at the top three variations of the Adho Mukha Svanasana. All the variations begin from the original downward-facing dog pose.
Three-legged Downward-facing Dog Pose In this variation, you need to lift one of your legs off the floor, so you are poised on both your palms and one leg. This essentially leaves just three-points of contact with the ground, giving this variation the name of ‘three-legged’ downward-facing dog pose.
Standing Split Pose In the standing split pose, you lift one of your legs off the floor and take it upward until it is almost vertically aligned with the foot that is still resting on the ground. Bring your palms closer to your body, till you are comfortably performing a kind of vertical split.
Revolved Downward-facing Dog Pose In this variation, you need to get into the Adho Mukha Svanasana first. Then, take your right palm off the ground and hold your left ankle with it. Spin your chest outward till your upper body revolves slightly. Hold this pose for a while and repeat it on the other side. .
