Mallika Sherawat shares ‘two of her favourite’ yoga asanas, says ‘flowing between the poses boosts circulation’

“Adho Mukha Svanasana and Urdhva Mukha Svanasana are two basic yoga poses that often appear together in Surya Namaskar, or Sun Salutations. When practised side by side, they create a balance between strength and softness, grounding and lifting, and the gentle mix of effort and relaxation,” said the expert.

Adho Mukha Svanasana

Also called Downward Facing Dog, it helps the practitioner press firmly into the ground while stretching the spine long. In this upside-down “V” shape, the hands press evenly into the mat with the fingers spread out to support the shoulders. The hips lift while the heels move toward the floor, stretching the entire back of the body.

These two basic yoga poses often appear together in Surya Namaskar (Source: Freepik)

This pose wakes up the hamstrings and calves, strengthens the arms and shoulders, and creates more space in the ribs. Breathing becomes deeper as the head stays lower than the heart, bringing a calm and reflective feeling. Downward Dog can be both a resting pose and an energizing one, making it a useful shape throughout yoga practice.

Urdhva Mukha Svanasana

Known as Upward-Facing Dog, brings a feeling of rising and opening. In this posture, the chest lifts forward, the shoulders move back, and the arms straighten while the legs lift off the mat. The tops of the feet press into the ground as the heart reaches ahead, creating a gentle but strong backbend. This pose strengthens the wrists, arms, and back muscles while stretching the belly, hip flexors, and chest. Upward Dog encourages a sense of energy and confidence, inviting practitioners to breathe fully into the front of the body and feel open.

When these two poses are practiced in a smooth flow, Fadnavis said they create a steady rhythm, adding that Downward Dog gives grounding and stretch, while Upward Dog brings lift and openness. “Moving between them with awareness improves spinal flexibility, warms the body, and connects movement with breath. Together, they remind us of yoga’s deeper balance effort mixed with ease, stability with freedom, and strength with grace,” he concluded.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.