Revolved Downward-Facing Dog Pose - Parivrtta Adho Mukha Svanasana

Parivrtta Adho Mukha Svanasana - YanvaYoga


Revolved Downward-Facing Dog Pose or “Parivrtta Adho Mukha Svanasana” (PAHR-ee-VREE-tah Ah-doh MOO-kuh shvan-AHS-uh-nuh), comes from five words: “Parivrtta” — meaning “revolved” “Adho” — meaning “downward” “Mukha” — meaning “face” “Svana” — meaning “dog” “Asana” — meaning “pose” It also goes by various other English names, including “Revolving Downward Dog,” “Down Dog Twist,” “Twisting Down Dog.” In this variation, the yogi brings one hand to the opposite ankle and twists in the same direction. Along with a deep stretch, the pose brings energy to the mind.

Step-by-Step Instructions

Step 1
Step the legs a little closer towards the hands than usual, unless your arms are long enough to easily reach your legs from your usual position in Adho Mukha Svanasana.
Step 2
Keep pressing the left hand down into the mat, maintaining even weight distribution and ensuring you’re cultivating that sensation of pressing the floor away with the finger pads so the weight doesn’t fall into the wrist.
Step 3
Bring the [right] hand to hold onto the opposite leg, so you’re reaching through the arm and creating a slight twist. Wherever your arm reaches to isn’t important – aim for the ankle or calf, but make sure your body is happy with where you’re heading!
Step 4
Breathe into the side of the body you’re opening into in this variation of downward facing dog, as this can help to further expand the ribs, intercostal muscles and tissue around the lungs and side of the body.
Step 5
Keep drawing upon the leg to bring yourself into the twist, and take the gaze underneath the left armpit if it’s comfortable for your neck.
Step 6
Continue to use the breath to deepen the posture, with the exhale initiating the twist.
Step 7
Stay here for 5-10 breaths, or however long feels good to you.
Step 8
To transition out, replace the right hand back in-line with the left into adho mukha Svanasana, and notice the effects of the posture before practicing on the other side.

Benefits and Contraindications


Strengthens the arms and legs

Stimulates the abdominal organs and Improves digestion

Relieves fatigue and energizes the body

Stretches shoulders, hamstrings, calves, spine and hands

Pacifies Kapha dosha


High blood pressure

Back, arms, or shoulders injury.

Eye or inner ear infections

Photo poses in different angles

Modifications and Props

  • To add increased circulation and warmth throughout your body, try a bent-knee variation. Come into the full pose with your left hand pressing into the floor, placed to the outside your right foot. Then bend your right knee while keeping your left leg straight. Hold for three breaths, and then change sides. Repeat this sequence five times.
  • For a greater challenge, try a lifted-leg variation. Come into the full pose with your left hand pressing into the floor, placed to the outside your right foot. Then, lift the leg that is on the same side as your grounded hand. Hold it as high as possible, reaching through the heel. Hold for up to 10 breaths. Return to Downward-Facing Dog, and then repeat on the other side.


The breath is of course such an important part of our practice, and there are so many ways to use it in a posture to change the way we experience it. Twists are especially potent when we start to use the breath in them. Although there may be a sense of creating less space in the body when we’re in the twist, if we continue to breathe fully and deeply, the result after we’ve practiced is a sense of openness and spaciousness in the body, and a ‘freeing of the breath’.

Frequently Asked Questions

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.