Makara Adho Mukha Svanasana

Last updated: December 21, 2023

What Does Makara Adho Mukha Svanasana Mean?

Makara adho mukha svanasana is a relatively simple forearm balancing asana that provides benefits for a number of different body parts.

This posture is very similar to phalakasana (plank pose). However, in makara adho mukha svanasana, the body balances on the forearms rather than the hands, while the body remains straight and aligned from the top of the spine through the heels.

Makara adho mukha svanasana may also be referred to as dolphin plank pose in English.

Makara Adho Mukha Svanasana


Yogapedia Explains Makara Adho Mukha Svanasana

This is a powerful position for anyone looking to strengthen and flatten the abdomen. It activates the arm and core muscles, energizing the whole body.

In addition, makara adho mukha svanasana can be an important asana on the path to gaining spiritual enlightenment. It can provide a rejuvenating effect for the yogi, while also allowing them to enter in the sort of meditative state that one needs to continue the journey toward understanding the inner Self.

Specifically, this asana is useful for stimulating the ajna (third eye) and the sahasrara (crown) chakras. Stimulation of the third eye chakra is linked to greater levels of concentration and focus, while the crown chakra needs to be well-balanced in order to attain wisdom, enlightenment and self-knowledge.

During These Times of Stress and Uncertainty Your Doshas May Be Unbalanced.

To help you bring attention to your doshas and to identify what your predominant dosha is, we created the following quiz.

Try not to stress over every question, but simply answer based off your intuition. After all, you know yourself better than anyone else.


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