Adhomukha Swastikasana Yoga Pose

About Paschimottanasana

Adhomukha 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.

Sharpens memory. Soothes the sympathetic nervous system. Prevents fatigue. Rests the heart, and normalizes blood pressure and the pulse rate. Relieves chronic headaches, migraines, and eye strain. Reduces stress in the facial muscles. Alleviates stress-related compression or a feeling of tightness in the throat and diaphragm. Improves blood circulation in the pelvic area, toning the pelvic organs. Regulates blood supply to the endocrine glands, activating the adrenal glands, and relaxing the thyroid gland. Cools the temperature of the skin. Strengthens the vertebral joints and stretches the ligaments of the spine.

  • Come onto your fours. Form a table such that your back forms the table top and your hands and feet form the legs of the table.
  • As you breath out lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body.
  • Hands are shoulder width apart, feet are hip width apart and parallel to each other. Toes point straight ahead.
  • Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms.
  • Hold the downward dog pose and take long deep breaths. Look towards the navel.
  • Exhale. Bend the knees, return to table pose. Relax.