Revolved Downward-Facing Dog

Instructions

1. 1Begin in Downward-Facing Dog with hands shoulder-width apart and feet hip-width apart.
2. 2Press firmly through all ten fingers to stabilize the shoulders and lengthen the spine.
3. 3Inhale to prepare, then exhale and lift your right hand off the mat.
4. 4Reach your right hand toward the left ankle or calf, rotating the torso to the left.
5. 5Stack the right hip over the left as much as possible while keeping both feet grounded.
6. 6Hold for 3–5 breaths, keeping the neck long and the gaze toward the lifted arm.
7. 7Return the hand to the mat on an exhale and repeat on the other side.

Contraindications & precautions

• ⚠Rotator cuff or shoulder injury — avoid the weight-bearing rotation and practice a supported variation instead.
• ⚠Spinal disc herniation or acute lower back pain — the axial rotation under load may aggravate the condition.
• ⚠Wrist tendinitis or carpal tunnel syndrome — single-hand loading intensifies pressure on the wrist joint.