Parivrtta Adho Mukha Svanasana (Downward Dog with a Twist)
Learned: Asana Lab
See Manual Pages: 125, A-114
Where this can show up in class: Namaskars, Peak Pada, Connecting Vinyasa
This pose can be done in the following orientations: Standing. It is an inversion
This pose contains the following overall actions: Twist.
Blueprint Pose: Adho Mukha Svanasana
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | X | ||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Chest Armpit of standing arm Sitz bones |
Standing arm Feet Crown |
Sitz bones Crown |
Core Inner thighs |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Reach for anywhere on leg Reach for ankle |
(Parivrtta) Uttanasana (Parivrtta) Prasarita Padottanasana Threading the Needle |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Hip flexion Ankle dorsiflexion Standing wrist extension Standing shoulder flexion w/ load |
Hamstrings |
Quads Core Shoulders Obliques |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Dumping into standing arm | Lift up while rotating then thread |
| Stance too long | Shorten a bit from normal Adho Mukha Svanasana |
| Reaching too low on leg | Hand falls where appropriate |
| Cranking cervical spine to get more twist | Krama down until thoracic spine does rotation |