Adho Mukha Swastikasana

Last updated: December 21, 2023

What Does Adho Mukha Swastikasana Mean?

Adho mukha swastikasana is a gentle supported asana that incorporates yoga props to offer mental and physical relief.

Begin by placing a low bench, chair, stack of cushions or yoga blocks in front of you, about the height of the breast bone. To enter the asana, start in a seated, cross legged position. Ensure the body is properly supported and seated on the sit bones, with a cushion, blanket or folded yoga mat underneath the bottom. While seated, lean over the selected prop in front of the body, keeping the sit bones and hips on the floor, and the head and neck relaxed. Allow the hands to rest at the sides of the body or fold the arms in front of the body on the supportive prop. While breathing deeply, hold the asana for two minutes.

Adho mukha swastikasana is also known as downward-facing cross-legged pose in English.

Adho Mukha Swastikasana


Yogapedia Explains Adho Mukha Swastikasana

Adho mukha swastikasana is an easy asana for beginners that offers a gentle stretch to the hips and low back while using supportive props. As flexibility increases over time, yogis can adjust the height of the stacked cushions or blocks to customize the intensity of the stretch.

This asana relieves back and neck strain while stretching the hip flexors, and is considered by many to be a pose that offers stress and anger reduction, which is also beneficial to those experiencing mood swings. In addition, it helps improve blood circulation and alleviate premenstrual stress symptoms. Some yogis also find that it eliminates headaches and symptoms of nausea, vomiting and morning sickness.

Due to the position of the chest and throat, this asana can be beneficial for both the visuddha (throat) and anahata (heart) chakras.

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.



Adhomukha Swastikasana

Ado Mukha Sukhasana

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