Adomukha Svanasana

Terjemahkan ke Bahasa Indonesia


  1. Stand in Tadasana facing a wall, about 1m (3.5 ft) away from it. Place 2 of the blocks on their broad sides, shoulder- idth apart, against the wall. Place the third block on its long side, 45cm (18in) away from the wall. Separate your feet to a distance of 45cm(18in). Kneel, and place your palms on the two blocks against the wall.

  2. Press your palms down on the blocks and walk your feet back, until they are 1.2m (4ft) away from your hands. Make sure that your feet are in line with your hands and the same distance apart. Raise both heels, stretch your legs, then lower your heels to the floor. Stretch your arms fully.

  3. Consciously stretch each leg from heel to buttock, and from the front of the ankle to the top of the thigh. Raise your buttocks, stretch your chest, and push your sternum toward your hands. Exhale, then rest your head on the third block.  Press your hands down on the blocks,extending your arms fully. Stretch your spine and expand your chest. Keep your throat soft and elongated. Relax your eyes and keep your brain passive.


  • Tones and relaxes the nervous system, helping to relieve depression and anxiety

  • Cures breathlessness, palpitation, extreme fatigue, and sunstroke

  • Stabilizes blood pressure and heart rate

  • Helps relieve chronic constipation, indigestion, and excess bile formation

  • Relieves arthritis in the shoulders, wrists, fingers

  • Reduces lower backache

  • Increase the flexibility of the hip, knee, and ankle joints, and strengthens the ligaments and tendons of the legs

  • Counters the damage to the cartilage of the knee or hamstring muscles, caused by jogging, walking, and other sports

  • Strengthens the arches of the feet and prevents calcaneal spurs


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: