Revolved Downward-Facing Dog anatomy

Revolved Downward-Facing Dog · Parivrtta Adho Mukha Svanasana · Tư thế chó úp mặt vặn mình

Revolved Downward-Facing Dog mainly works quadriceps, external oblique (right), internal oblique (left), multifidus (right); it stretches hamstrings, gastrocnemius, gluteus maximus, external oblique (left); transversus abdominis, rotator cuff (left), biceps brachii (right) stabilize.

Opening the 3D model…

From Downward-Facing Dog, step the feet a little closer to the hands and slightly wider for stability. Shift the weight onto the left hand, fingers spread and the palm pressing evenly. Exhale and thread the right hand back under the body to hold the outside of the left ankle or shin. The right shoulder drops, the left shoulder rises and the chest turns open to the left, toward the supporting hand; the head hangs with it and the gaze goes back under the left armpit. The hips stay high and level, heels reaching toward the floor. The backs of both legs, the calves and the back of the right shoulder stretch; the obliques and deep back muscles rotate the spine; the left shoulder, arm and wrist bear weight. If the ankle is out of reach, hold the outer calf or thigh and bend the knees slightly; skip it with wrist or shoulder pain.

Muscles in this pose

Working (contracting): Quadriceps, External oblique (right), Internal oblique (left), Multifidus (right), Erector spinae, Deltoid (left), Triceps brachii (left), Serratus anterior (left)

Stretching: Hamstrings, Gastrocnemius, Gluteus maximus, External oblique (left), Internal oblique (right), Latissimus dorsi (left), Wrist flexors (left), Rhomboid major (right)

Stabilizing: Transversus abdominis, Rotator cuff (left), Biceps brachii (right)

Why these muscles work or stretch

• Quadriceps · Working (contracting): Presses the thighs back, helping the hamstrings release
• External oblique · Working (contracting): The right external and left internal oblique turn the chest open to the left
• Multifidus · Working (contracting): Multifidus rotates the vertebrae toward the opposite side
• Erector spinae · Working (contracting): Keeps the spine long, without rounding in the twist
• Deltoid · Working (contracting): The supporting shoulder bears weight
• Triceps brachii · Working (contracting): Straightens the left elbow to push the floor away
• Serratus anterior · Working (contracting): Holds the left shoulder blade flat against the rib cage
• Hamstrings · Stretching: Main stretch, along the backs of both legs
• Latissimus dorsi · Stretching: The left arm reaches long overhead
• Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Rhomboid major · Stretching: The right shoulder blade glides away from the spine as the arm threads through
• Rotator cuff · Stabilizing: Protects the supporting shoulder joint
• Biceps brachii · Stabilizing: The right hand holds the left ankle to hold the turn

Practice cues

• Press the left hand evenly and push the floor away so the left shoulder doesn't sink
• Keep the hips high and level; turn from the mid-back, not the hips
• Bend the knees slightly if the back rounds or the hand can't reach the ankle

Benefits

• Stretches the backs of the legs, the calves and the back of the shoulder
• Improves upper-back rotation
• Strengthens the supporting shoulder, arm and wrist

Cautions / contraindications

• Avoid with wrist or shoulder injuries
• Take care with uncontrolled high blood pressure, glaucoma or retinal problems
• Avoid in pregnancy or with a herniated disc

Easier variations

• Hold the outer calf or thigh instead of the ankle, knees slightly bent
• Step the feet wider to stay steady as you turn

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Revolved Side Angle Pose Parivrtta Parsvakonasana
• Revolved Low Lunge Parivrtta Anjaneyasana
• Revolved Triangle Pose Parivrtta Trikonasana
• Revolved Seated Forward Bend Parivrtta Paschimottanasana
• Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana
• Marichi’s Pose III (Seated Twist) Marichyasana III

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)