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Revolved Downward-Facing Dog Pose

By Yoga Lily 3 years ago
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Revolved Downward-Facing Dog, Parivrtta Adho Mukha Svanasana

How to do Revolved Downward-Facing Dog, Parivrtta Adho Mukha Svanasana

Yoga classes in Milton Keynes

Parivrtta Adho Mukha Svanasana – Revolved Downward-Facing Dog is a variation on the popular pose and adds a deeper stretch to the hamstrings while enhancing detoxification, balance, and full-body coordination. It may also relieve arthritic pain in the shoulders. Adding a twist to the posture challenges strength, whilst aiding and stimulating digestion. It is an exhilarating pose!

How to: Revolved Downward-Facing Dog Pose

1. Start in Downward Facing Dog Pose.

2. On an inhalation, lift your left hand and reach it beneath your torso and around to your right thigh. Allow your waist and torso to twist open to the right. Work toward placing your left hand on the ground to the outside of your right foot. If that is not possible yet, rest your hand on the outside of your right leg’s shin or upper thigh.

3. Turn your head to look underneath your right arm. Keep your gaze soft. If you have no neck pain, gaze up at the ceiling.

4. Hold for 5-10 breaths. To release, inhale as you un-twist and return your left hand to the mat. Come back into Downward-Facing Dog. Repeat the pose on the other side for the same amount of time, and then return to Downward-Facing Dog again.

Benefits of Revolved Downward-Facing Dog Pose

The Revolved Downward-Facing Dog has a lot of benefits for all yoga students. Some of the major benefits are:

  • Full-body stretching
  • Strength-building
  • Increased blood flow
  • An energized and rejuvenated nervous system
  • Relief from stress, headaches, fatigue, poor digestion, and back pain
  • Helps prevent osteoporosis.
  • Improves digestion.
  • Relieves back pain and fatigue.
  • Therapeutic for asthma, flat feet and sinusitis.

 Tips

Gaze: Up to the ceiling

Counter poses:

Lighten:

  • Bend the knees in toward the chest.

Effect: Strengthening, Invigorating

 

Revolved Downward-Facing Dog, Parivrtta Adho Mukha Svanasana Counter Poses

In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to “neutralise” the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.

Mountain-Pose-Tadasana

Mountain Pose, Tadasana

 

Wrist Releases

Wrist Releases

 

Standing-Half-Bow-Pose-step-3

Standing Half Bow Pose, Utthita Ardha Dhanurasana

 

Categories:
  Balance, Strength, Twist
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About

 Yoga Lily

  (102 articles)

Lily is an experienced certified yoga teacher, she teaches the traditional, relaxing and invigorating Yoga as practiced in Asia for thousands of years; it is a little more holistic in nature, meaning, it covers not just the physical aspects of yogic practice (like asanas or poses, mudras or locks), but also the breathing, meditation, mindfulness and restorative techniques sometimes lacking in the modern practice. Yoga is part of who she is, from practicing yoga in the parks of China as a child, to graduating from YogiYoga(China) Institute in 2007, Lily has loved helping and inspiring people ever since. You can help balance your mind and body to give a sense of wholeness and great happiness.