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Revolved Downward Dog

Revolved Downward Dog is a twisting pose that stretches the ankles, calves and hamstrings, improves thoracic spine mobility and strengthens the wrists, shoulders and glutes. It’s not the sort of posture that you want to start your practice with as it requires that you are fully warmed up—both in your spine and in the backs of your legs. Not only is it a Twist and a Forward Bend. It is also a minor inversion.

REVOLVED DOWNWARD DOG BENEFITS

  • Strengthens the hands, wrists, arms, shoulders, back, hips, legs and feet.
  • Stretches the lats, obliques, shoulders, abs, hamstrings and calves.
  • Improves spinal mobility.

CATEGORY

SKILL LEVEL

  • Intermediate

INSTRUCTIONS

  • Set-Up

    Start in Downward Dog.

  • Action

    Bring your left palm to the centre of the mat and reach your right hand back to your left thigh, calf or ankle. You can bend your knees as much as you need to to feel the twist in your upper body. Look up, twist and press your left palm firmly into the mat.

  • Duration

    Hold the pose for 3-5 breaths on each side.

CONTRAINDICATIONS

  • Avoid this pose if you have a wrist, shoulder or back injury.

MASTER REVOLVED DOWNWARD DOG

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