Revolved Downward Facing Dog Pose | Parivrtta Adho Mukha Svanasana

REVOLVED DOWNWARD FACING DOG POSE INSTRUCTIONS

1. Start in downward facing dog pose with your hands and feet on the floor and the hips up and back.
2. As you inhale, twist your torso to the left, reach your right hand toward the left ankle and gaze left.
3. Stay in revolved downward facing dog pose for 30 seconds, then repeat on the other side for the same amount of time.

MINDFULNESS PRACTICE

Remove all tension from your neck, keep your gaze soft and breathe deeply. Maintain your hips up, press your thighs back and push your heels down.

PARIVRTTA ADHO MUKHA SVANASANA BENEFITS

The revolved downward facing dog is a variation of the downward dog pose and has all of the same benefits, including a full-body stretch, a circulation and energy boost, and a relief from stress and fatigue. By twisting the torso you’re also deepening the stretch in your hamstrings, shoulders, and chest, massaging the internal organs, and helping your body remove toxins.

CONTRAINDICATIONS

Carpal tunnel syndrome, high blood pressure, back, arms or shoulders injury.

PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES

Start with downward dog pose, standing forward bend or cat cow pose and then progress to revolved downward facing dog pose. Follow-up with standing forward bend or any other standing pose.