How to do Adho Mukha Dandasana (The Plank Pose): Steps & Health Benefits

Health benefits of Adho Mukha Dandasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Improves the Function of Liver and Kidneys, Improves Cardiovascular Health, Relieves Stres

Updated: June 16, 2022


Adho Mukha Dandasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Plank Pose. The name Adho Mukha Dandasana actually comes from Sanskrit words, it is a combination of four words, where Adho means Down, Mukha means Face, Danda means Staff and Asana mean Pose. This asana is one of the positions of Sun Salutation.  

Adho Mukha Dandasana has lots of health benefits; among that some of the health benefits of Adho Mukha Dandasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Improves the Function of Liver and Kidneys, Improves Cardiovascular Health, Relieves Stress and Anxiety, Improves Thyroid Gland Health, Helps to Reduce Belly Fat and Enhance Sexual Health.

Before we go to do this asana, we should know for whom this Adho Mukha Dandasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Adho Mukha Dandasana (The Plank Pose):

  • To start this asana get onto the yoga mat and lie down on your stomach on the yoga mat.
  • Now bring both the palms close to the shoulder and put your palms on the ground. 
  • Your both the legs should be together.
  • Now as you breathe in try to lift up your whole body by pushing the floor with the palms. 
  • Your body should be parallel to the ground and hips should be straight.
  • Your whole body weight should be on your palms and your toes. 
  • Keep your head parallel to the ground and look down at the floor and breathe normally.
  • For beginners, try to be in this position for 10 to 20 seconds.
  • To release from this position, breathe in and slowly get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, and arms but as you practice more you can do this asana more easily.

Health Benefits of Adho Mukha Dandasana (The Prank Pose):


Adho Mukha Dandasana Strengthen The Back, Abdomen, Legs and Hips:

Different studies have been proven that regular practice of Adho Mukha Dandasana, can stretch your Back, Abdomen, Legs and Hips Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Back, Abdomen, Legs and Hips Muscles during exercise and other works.

Adho Mukha Dandasana Improves Digestive Health:

Different studies have been proven that regular practice of Adho Mukha Dandasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Adho Mukha Dandasana put some extra pressure on stomach and inner intestine organ, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent the waste from our body.

Adho Mukha Dandasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Adho Mukha Dandasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Adho Mukha Dandasana Tones the Triceps and Biceps Muscles:

Different studies have been proven that the regular practice of Adho Mukha Dandasana, can stretch your triceps and biceps muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Adho Mukha Dandasana helps to prevent injury in triceps and biceps during exercise and other works.

Adho Mukha Dandasana Relieves Stress and Anxiety:

Different studies has been proven that regular practice of this Adho Mukha Dandasana on a regular basis can improve blood circulation to the brain and helps to reduce the stress and anxiety, because while doing this asana our head is going against the gravity toward, down, which helps to improve the blood flow to the brain, that mean brain get sufficient amount of oxygen and other vital nutrients, this is very beneficial in relieving the stress and anxiety.

Adho Mukha Dandasana Improves Thyroid Gland Health:

Different studies have been proven that the practice of Adho Mukha Dandasana on a regular basis, can improve the thyroid gland health, because it creates a lot of pressure on the thyroid gland in the neck region, due to this our body promotes the secretion of thyroxin hormone, which is very beneficial for hypo and hyperthyroidism.

Adho Mukha Dandasana Helps to Reduce Belly Fat:

Different studies have been proven that regular practice of Adho Mukha Dandasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Health benefits of Adho Mukha Dandasana


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