Tuesday, September 29, 2020

Supported Downward Facing Dog [Salamba Adhomukhasvanasana]

Raising the palm support in Downward Facing Dog helps to shift the body weight to the legs and stay longer in the pose. Hence its good for beginners as well as it helps to work the legs, extend the trunk, to open the chest etc.

Props Required:- Chair

Organising the Pose:-

Stage 1:-

1.Start by facing a chair, with its seat against the wall.

2.Place the palms on the seat and step back into the pose, with the legs hip distance apart, heels pressing into the floor, navel sucked in and tailbone lifted high.

3.The high support for the hands is very useful for people who are very stiff or have weak arms as it helps to shift the bodyweight from the arms to the legs.

Stage 2:-

1.Now turn the chair so that its front faces the wall .Place the base of each palm against the rung of the chair.

2.Open the palms and spread the fingers apart.

Stage 3:-

1.If possible, take the hands further down and place the palms on the floor.

2.Place the chair’s legs between the index and thumb of the corresponding hand.

3.Spread the fingers well while pushing the heels to the floor.


1.Calms the brain and helps relieve stress and mild depression.

2.Leaves you feeling energized and rejuvenated.

3.It lengthens the spine and strengthens the chest muscles.

4.Relieves headaches, insomnia, backpain and fatigue.

5.It helps strengthen the bones and prevent osteoporosis.

The above 3 stages are great options to practice if you are a beginner and want to perfect this important yogic pose!


Neelanjana Bharadwaj


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