Revolved Downward Facing Dog

Parivrtta adho mukha shvanasana

Level: Intermediate

[am4show have=’p1;p2;p4;’ guest_error=’Premo’ user_error=’Upgrade’ ]

Instructions

1. From Downward Facing Dog pose, reach the left hand back to the right ankle, holding onto the inside or for a deeper shoulder stretch, the outside of the ankle.

2. Keep the right hand actively pressing down into the floor as you gently pull with the left. Look under your armpit at the side wall or the ceiling.

3. Keep the hips lifted and the heels reaching towards the floor. Keep your weight evenly distributed in both feet.

4. Breathe and hold for 2-6 breaths.

5. To release: place the left hand back on the floor next to your right and come back into Downward Facing Dog pose.

6. Repeat on the other side.

Benefits + Contraindications

Benefits: Revolved Downward Facing Dog deeply stretches the shoulder, strengthens the arms and stretches the backs of the legs. This posture stimulates the immune, endocrine and nervous systems.

Contraindications: Recent or chronic injury to the back, hips, wrists or shoulders.

Cautions: Unmedicated high blood pressure, glaucoma.

Modifications + Variations

Modifications:  Press both heels against a wall.

Variations: This pose is a variation of Downward Facing Dog pose. [/am4show]

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