Adho Mukha Svanasana- Hands at wall

Downward facing dog- hands at wall Standing pose

Key Benefits

  • Removes fatigue and brings back lost energy

  • Good for runners who get tired after a hard race, sprinters will develop speed and lightness in the legs. 

  • Relieves pain and stiffness in the heels and helps soften calcaneal spurs

  • Strengthens ankles and makes legs shapely

  • Eradicate stiffness in region of should blades arthritis of shoulder joins is relieved

  • Abdominal muscles are drawn towards the spine and strengthened

  • The diaphragm is lifted heard rate is slowed down

  • Rejuvenates brain cells, and invigorates the brain by relieving fatigue

  • Good for High Blood Pressure

How to get into Adho Mukha Svanasana

  1. Spread your thumb and index fingers wide and set them at the base of the wall and floor. 

  2. Walk back about 4 feet and straighten your legs with your crown of the buttocks reaching for the ceiling. Relax your head. It should not touch the ground. 

  3. Leave your heels in the air to maintain the height of the buttocks.  

Key Point

  1. Press the index and thumb into the wall and roll the triceps together. As you continue that action brings the shoulder blades together and move the torso towards the crown of the buttocks.  Relax the head. 

  2. Lift the kneecaps and press the top center thigh back so much that the heels come to the floor. Now lift the inner heel to the inner knee and groin to the crown of the buttocks, as you lengthen the outer knee ligament and roll the groins from the inside out.

  3. Continue to press into the hands and move the torso towards the crown of the buttocks as you press into the heel and lift the inner leg up to the crown of the buttocks.


  • Place the crown of head-on bolster or blanket