Yoga Poses

Revolved Downward Dog Pose Parivrtta Adho Mukha Svanasana

Steps

Revolved Downward Dog is a twisting variation of the commonly practised Downward Facing Dog Pose. Allowing for a deeper stretch to the hamstrings and the added bonus of building full-body coordination. This pose is equal parts challenging and invigorating.

Begin in Downward Dog. Inhale to lift your right hand away from the mat. Reach underneath the torso towards your left thigh. If you can place your right hand on the outside of your left foot. If that is not an accessible reach, allow the hand to rest on the outside of the shin or thigh. Slowly turn to look at your left arm keeping a gentle gaze. Hold for 30 seconds before slowly returning to Downward Dog and switching sides.

Teacher Queues

Visualization Comments

Imagine the muscles of the abdomen like a washcloth that is being wrung out. Visualizing that same action will help to twist without straining the low back.

Technical Comments

This pose has many of the same challenges as Downward Facing Dog. If hamstring tightness exists it is safest to keep a slight bend in the knees. Be mindful of the weight bearing wrist, ensuring an even spread of the fingers and balanced weight placement across the hand.

Benefit Comments

  • Full Body Stretch
  • Deepened Hamstring stretch
  • Digestion aide
  • Strengthens arms
  • Relieves back pain

Watch Out For:

  • Neck pain
  • Hamstring tightness
  • Wrist alignment and weight

Contraindications

  • Be cautious with wrist issues like carpal tunnel syndrome
  • Avoid during later stages of pregnancy
  • Avoid if recent trauma has occurred in the neck, back or muscles of the arms
  • Do not practice with high blood pressure or ear infections

Modifications

  • Pad beneath the wrists if pain occurs in flexion
  • Bend the knees slightly if hamstring tightness impairs movement

Variations

  • Practice with a lifted leg to add a degree of difficulty to the twist by lifting the leg that is opposite your twisting hand. Example: if your right hand is resting outside of your left foot, lift the left leg.

Yoga Counter Poses

  • Mountain Pose – Tadasana
  • Child’s Pose – Balasana

Written By: Bre Nourse

Bre is an RYT 500 yoga teacher and wellness writer. Find out more about Bre at www.brenourse.com

Return to Yoga Pose Directory