Adho Mukha Svanasana


A Happy New Year to you all.

After feasting over the Christmas period, this is a great posture to ease away any tension and to stimulate the digestive system.

Best wishes


January Posture of the Month  Adho Mukha Svanasana


  • Stretches the backs of the legs
  • Improves co-ordination
  • Lengthens the spine
  • Opens the upper back
  • Stimulates the digestive system


How to do it


I like the way Peter Blackaby suggests approaching this posture as it’s a relaxed and controlled approach:


  • Begin in an all-fours position, hands under shoulders, knees under your hips
  • Gently roll your weight back onto your toes
  • Continue to move your weight back and away from your hands until you feel your knees lifting from the floor
  • Keep the knees bent
  • Ensure you are minimising pressure on the shoulders and the wrists
  • Don’t worry if the legs are not straight
  • Keep your neck and shoulders relaxed
  • Ensure that you have lightness in the wrists and space in the upper back – this is more important than straightening your legs, especially in the early stages of learning the posture
  • To come back down, lower you knees gently and with control to the floor and return to your all-fours position


Things to watch

  • Work gently and develop a sensitive approach to the posture
  • Remain focussed so that you can relax and lengthen your spine
  • Ensure the weight is light on your wrists


Here is a link for more info about the posture including contra-indications. The description of how to go into the posture is not as I have described it:


Izzy Ixer

British Wheel of Yoga Dip Yoga Tutor and Coach

You can find out more about Izzy here and about yoga at the Centre here

Twitter @IzzyIxer or @IzzyYoga


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