IntermediatestandingVariations (6)
Adho Mukha Svanasana One Arm Reaching Back
अधो मुख श्वानासन एक हस्त पृष्ठे
Adho Mukha Svanasana One Arm Reaching Back is a twisting variation of Downward-Facing Dog that deepens the stretch in the shoulders and opens the chest. It improves spinal flexibility and strengthens the core.
Anatomy Involved
Benefits
- Stretches shoulders and chest
- Improves spinal flexibility
- Strengthens core
- Stimulates abdominal organs
- Relieves stress
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Shoulder injury
- Wrist injury
- Back injury
- High blood pressure
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Spread the fingers wide, press through the entire palm
- 2Rotate the upper arms outward — external rotation of the shoulders
- 3Press the chest toward the thighs
- 4Lift the sitting bones high toward the ceiling
- 5Press the heels toward the floor without forcing
- 6Keep the ears between the upper arms — head in line with the spine
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Adho Mukha Svanasana One Arm Reaching Back is a twisting variation of Downward-Facing Dog that deepens the stretch in the shoulders and opens the chest. It improves spinal flexibility and strengthens the core.
How to Practice
1. Begin in Adho Mukha Svanasana (Downward-Facing Dog).
2. Keep your feet parallel and hip-width apart.
3. Lift your right arm and twist back towards your left leg.
4. Attempt to grasp the outside of your left leg with your right hand, if accessible.
5. Open your shoulder, twisting your chest to the left.
4 more steps remaining
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Frequently Asked Questions
Common questions about Adho Mukha Svanasana One Arm Reaching Back
What is Adho Mukha Svanasana One Arm Reaching Back?
Adho Mukha Svanasana One Arm Reaching Back is a twisting variation of Downward-Facing Dog that deepens the stretch in the shoulders and opens the chest. It improves spinal flexibility and strengthens the core.
What are the benefits of Adho Mukha Svanasana One Arm Reaching Back?
Stretches shoulders and chest. Improves spinal flexibility. Strengthens core. Stimulates abdominal organs. Relieves stress. Improves balance.
Who should avoid Adho Mukha Svanasana One Arm Reaching Back?
Avoid this pose if you have: Shoulder injury, Wrist injury, Back injury, High blood pressure.
How many steps are in Adho Mukha Svanasana One Arm Reaching Back?
Adho Mukha Svanasana One Arm Reaching Back is practiced in 9 steps. Begin in Adho Mukha Svanasana (Downward-Facing Dog).
Is Adho Mukha Svanasana One Arm Reaching Back suitable for beginners?
Adho Mukha Svanasana One Arm Reaching Back is an intermediate-level pose. Beginners should practice with props or under guidance.
What poses should I do before Adho Mukha Svanasana One Arm Reaching Back?
Prepare with: Adho Mukha Svanasana, Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Adho Mukha Svanasana One Arm Reaching Back with other poses