How to Do Parivrtta Adho Mukha Svanasana Pose | Revolved Downward Facing Dog

We all know and love the classic Downward Dog, but adding a little twist can completely change the way the pose feels in your body. Revolved Downward Facing Dog is one of those poses that feels like a delicious “reset” button, combining a deep stretch for your hamstrings with a revitalising spinal twist.

It’s a wonderful way to wake up your side body and find a new perspective (literally!). Whether you’re looking to build a bit of upper body strength or you just want to wring out some tension after a long day, this pose meets you exactly where you are.

In this guide, we’ll walk through how to safely find your way into this twist and how to make it feel amazing for your unique body.

How To Do Parivrtta Adho Mukha Svanasana (Revolved Downward Facing Dog)

Find your foundation
Start in your classic Downward-Facing Dog. Plant your palms shoulder-width apart, step your feet back hip-width, and lift those hips high. Take a moment here to lengthen your spine and feel grounded through your hands and feet.

Reach for the twist
Shift your weight slightly into your right hand. As you exhale, reach your left hand back and take hold of the outside of your right calf or ankle. If the floor feels a long way away, you can always place a block under your hand or simply reach in that direction—there’s no perfect way to do this!

Peeking through the window
Gently use the grip on your leg to help rotate your torso to the right. Peek under your right underarm, allowing your neck to stay soft and relaxed. Keep pressing firmly through your right palm to stay stable and lifted.

Breathe into the space
Stay here for 3-5 deep, nourishing breaths. If you’re practising this as a variation in a Yin Yoga style hold, you might stay a little longer, but listen to your shoulders and keep the breath fluid. Feel the stretch along your side body and the back of your legs.

Return and reset
On an exhale, slowly release your left hand back to the mat and find your way back to your steady Downward Dog. Take a breath in the centre to realign and notice if one side feels a little longer than the other before you swap over to the second side.

The Benefits of Parivrtta Adho Mukha Svanasana (and Yoga in General)

Physically, this pose is a bit of a multitasker! It builds incredible strength in your shoulders and arms while the twist helps to increase spinal mobility and flexibility. Because of that gentle compression in the midsection, it’s also wonderful for supporting your digestive system, giving your internal organs a little massage as you breathe.

Beyond the physical, this twist is a beautiful way to shift your perspective and clear out mental fog. By combining the grounding nature of Downward Dog with an energising rotation, it helps to soothe the nervous system and release stored tension. This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about twisting away the day’s stress so you can find a little more clarity and calm within.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Ardha Matsyendrasana Pose | Half Lord Of The Fishes Pose Copy
• How to Do Supta Matsyendrasana Pose | Supine Twist Pose
• How to Do Chaturanga Dandasana Pose | 4 Limbed Staff Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla