Downward Dog Twist
Parivrtta Adho Mukha Svanasana
About This Pose
Downward Dog Twist (Parivrtta Adho Mukha Svanasana) adds a spinal rotation to the foundational Down Dog by reaching one hand across to the opposite leg or ankle. This dynamic variation stretches the hamstrings and spine while adding a detoxifying twist and a shoulder stretch. The twist creates asymmetry that challenges balance and builds core stability. The pose requires shifting weight into one arm while rotating, building strength while increasing flexibility. This variation is commonly used in creative Vinyasa sequences and offers a unique way to experience the familiar Down Dog shape.
Step-by-Step Instructions
- 1
Begin in Downward Facing Dog
- 2
Ground firmly through both feet
- 3
Shift slightly more weight into the left hand
- 4
Reach the right hand toward the left ankle or shin
- 5
Grasp the ankle or place the hand on the calf
- 6
Allow the torso to rotate to the left
- 7
Keep the hips reaching up and back
- 8
Maintain length in the spine
- 9
Gaze can go under the left arm or stay neutral
- 10
Hold for 3-5 breaths
- 11
Return to Down Dog and switch sides
Alignment Cues
- Supporting arm stays strong and stable
- Weight shifts but doesn't collapse into one side
- Hips stay lifted throughout
- Spine stays long despite the twist
- Both feet remain grounded
- Reaching hand grasps the opposite leg
- Neck stays relaxed
Benefits
- Adds spinal rotation to Down Dog benefits
- Stretches the shoulders and chest
- Strengthens the arm bearing more weight
- Creates a deeper stretch in the legs
- Improves balance and coordination
- Stimulates digestion through the twist
- Increases spinal mobility
- Builds core stability
Modifications
- Reach for the shin instead of ankle
- Keep the twist small initially
- Bend the knees for tight hamstrings
- Place reaching hand on a block beside the opposite foot
Variations
- Thread the arm under the body instead of around
- Hold the ankle and pull for deeper stretch
- Add a leg lift to the twist
- Flow between both sides dynamically
Cautions & Contraindications
Cautions
- Shift weight gradually into the supporting arm
- Keep the spine long while twisting
- Don't collapse into the shoulder
- Maintain Down Dog alignment in the base
- Keep the neck relaxed
Avoid this pose if you have:
- Wrist or shoulder injuries
- Carpal tunnel syndrome
- Uncontrolled high blood pressure
- Late pregnancy
- Rotator cuff problems
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
20 seconds
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