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Makara Adho Mukha Svanasana | An Overall Improvement Pose

Makara Adho Mukha Svanasana

Executing yoga helps people to grow and improve physically, mentally, and spiritually. Performing it has numerous benefits as it accomplishes the overall development of a human being’s body. Targeting different body parts and body types there are more than 84 traditional yoga poses that have a deep meaning and are made to resolve many health-related issues. Likewise, there is one asana named Makara Adho Mukha Svanasana that has helped people over the years and continues to assist them in their journey towards self-development. 

What Is Makara Adho Mukha Svanasana Yoga?

Makara Adho Mukha Svanasana is also known as the dolphin plank pose because it is a variation of the dolphin pose and it is very much related to the plank pose. It is pronounced as ma-curr-aa-doh-moo-kah-shvah-nas-anna and this asana is an intermediate-level yoga pose that targets shoulders, arms, lower back region, legs, and core (abs). It can also be performed by beginners as well as trained professionals because of its health-related benefits on the human body. It has many health advantages such as it improves strength and eliminates the targeted fat in the abdominal region and it is also known as the forearm balancing asana.

Top 7 Makara Adho Mukha Svanasana Benefits | Explained Precisely

Makara Adho Mukha Svanasana(dolphin plank pose) has many benefits as it targets some of the major muscle groups in the human body as mentioned above. We have briefly explained some of the major benefits of this asana down below according to their prominent features.

  1. This asana improves and strengthens legs, shoulders, and arms.
  2. The dolphin plank pose tones the muscles in the abdomen region.
  3. Performing this yoga pose improves blood circulation and digestion in the human body.
  4. This asana energizes the respiratory system and improves it.
  5. It removes negative thoughts and calms the mind of an individual.
  6. The asana lengthens the spine of a human’s body.
  7. Performing this improves the lung capacity of an individual.

How To Perform Adho Mukha Svanasana? Step-By-Step

This variation of Adho Mukha Svanasana, an intermediate-level asana is very uncomplicated to perform because of its ease to perform. Makara adho mukha svanasana steps are listed below:

Step 1: The first step is to lie in a prone position on a mat or wherever you feel comfortable.

Step 2: Then, sit on your knees while doing the plank pose from your upper body.

Step 3: Your elbows should align with the shoulder joint, it should not go either out nor in.

Step 4: Both your palms should be touching the floor.

Step 5: With your legs straight, align your heels directly above your toes.

Step 6: focus at the floor at the floor and keep your knees and back straight.

Step 7: Inhale and pull in your abdominal muscles, then relax them as you exhale.

Step 8: Hold this position for a few minutes, before returning to your original position.

Precautions One Should Take While Performing This Asana

When performing this yoga practice, it’s crucial to do it with proper form and you have to breathe properly.

  • You have to keep your shoulders relaxed while performing this asana.
  • To ensure proper alignment of your neck muscles, look forward towards the floor.
  • Be mindful not to let your upper back and hips collapse towards the floor.
  • Avoid lowering your chin toward your chest.

Contraindications of The Makara Adho Mukha Svanasana

Many categories of people should avoid doing this yoga pose, as it might be challenging for them. Those who should stay away include individuals with certain health conditions or injuries.

  • People who have injuries around their back, neck, and spine should avoid doing this asana
  • Individuals who have elevated blood pressure should avoid practicing Makara Adho Mukha Svanasana.
  • Avoid attempting this posture if you have an eye or ear infection.
  • For individuals with carpal tunnel syndrome, it is recommended to practice Makara Adho Mukha Svanasana with knee support.


Lastly, while performing the Makara Adho Mukha Svanasana or Dolphin Plank Pose, it is suggested to have a yoga expert guide you. Following the steps mentioned above is essential for you to get it right. Make sure you read the whole write-up carefully to understand it well. Doing this pose correctly can help avoid any injuries and make sure you get the most out of it. With the help of a good instructor, you can learn how to do it properly and enjoy all its benefits without any trouble.