Downward dog exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Downward dog )

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Name of exercise  Downward Dog
Other names of exercise Downward dog
Description of exercise Downward dog, also known as Adho Mukha Svanasana in Sanskrit, is a popular yoga pose that is often used as a warm-up or resting position in a yoga practice. To perform this pose, one starts on all fours with hands shoulder-width apart and knees hip-width apart. The arms are then straightened, and the hips are lifted up towards the ceiling, creating an inverted V shape with the body. The feet are grounded on the floor, and the head is relaxed between the arms. This pose helps to stretch and strengthen the entire body, including the arms, shoulders, back, and legs, while also improving circulation and calming the mind.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Begin on hands and knees, palms on floor.
  • Turn toes under.
  • Lift buttocks upward, straightening legs.
  • Feet should be flat on floor and arms are straight, and head is facing floor with neck in line with trunk.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot, Shoulder
    Type of Muscles Latissimus Dorsi, Gluteal, Hamstring, Calf or Foot
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Plantarflexion, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improves flexibility
  • Strengthens arms and shoulders
  • Stretches hamstrings and calves
  • Increases blood flow to brain
  • Relieves stress and anxiety
  • Tones core muscles
  • Opens up chest and shoulders
  • Improves posture
  • Energizes the body
  • Can help with back pain

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Downward dog is a popular yoga pose that offers many benefits, such as improving flexibility, strengthening the arms and legs, and calming the mind. However, there are certain situations where it is best to avoid this exercise.Firstly, if you have any injuries or conditions that affect your wrists, shoulders, or hamstrings, it is important to avoid downward dog as it can put strain on these areas.Additionally, pregnant women should avoid this exercise as it can be uncomfortable and potentially harmful to the baby.If you have high blood pressure, it is recommended to avoid downward dog as it can increase blood flow to the head and potentially worsen your condition.Lastly, if you are feeling fatigued or have a headache, it is best to avoid downward dog as it can worsen these symptoms. Always listen to your body and avoid any exercise that does not feel right for you.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Keep your arms and legs straight
  • Engage your core muscles
  • Avoid arching your back
  • Do not lock your elbows or knees
  • Breathe deeply and evenly
  • Place your hands shoulder-width apart
  • Keep your feet hip-width apart
  • Do not strain your neck
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Back pain
  • Carpal tunnel syndrome
  • Depression
  • Diabetes
  • High blood pressure

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    Frequently asked questions

     

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