Image Alt
Yoga Styles & Poses


The three-legged dog pose in yoga embodies a graceful blend of strength and extension. In this posture, the body forms a dynamic triangle shape, with one leg reaching towards the sky while the hands and remaining leg root firmly into the earth. As the lifted leg ascends, the hips gently open, offering a profound stretch through the hamstrings and hip flexors. The arms provide a steady foundation, supporting the weight of the body while encouraging a lengthening of the spine. This pose symbolizes a union of stability and elevation, inviting practitioners to explore their inner balance and reach towards new heights with each breath. Through the three-legged dog, one finds both grounding and expansion, embodying the essence of harmony and vitality on the yoga mat.

How do you do Three Legged Dog?

Step 1.

Begin in a downward facing dog

Step 2.

Press down equally into the knuckles of both hands as you reach the right leg up and back behind you.

Step 3.

Keep your hips level by lifting from your heel and inner knee and thigh, toes point down.

Step 4.

Ground deeply into the left leg, hugging into the midline to prevent the hip from splaying out to the side.

Benefits of Three Legged Dog

Lengthens the hamstrings
Strengthens the upper body, hips, core, and hamstrings
Preps the body for other balancing shapes on one leg by mimicking the shape of warrior 3
Builds strength and confidence towards more advanced poses like inversions

Variations of Three Legged Dog

Bend the lifted leg to open the hip, externally rotating the knee towards the sky; rotate the knee or ankle to mobilize the hips and ankles to create space in your joints
Flipped dog: Open the lifted hip and let your leg ground to the opposite side, lifting the hips, resulting in a backbend
From this lifted position, pull your knee to you nose or chest and step your foot forward

Other Yoga Poses to Try

  • The Downward Dog yoga pose, known as “Adho Mukha Svanasana” in Sanskrit, has a rich history rooted in ancient yoga traditions. The pose finds its origins in the practice of Hatha Yoga, a branch that focuses on physical postures to

  • The 4-Limbed Staff yoga pose tones the arms, strengthens the core, increases upper body strength, and prepares the body for arm balances and inversions.

  • The forward fold yoga pose, also known as Uttanasana, is a fundamental posture that embodies a gentle surrender and deep release within the practice.


ONEYOGAHOUSE is a community of shape creators, energy expanders, and movement manifestors in the heart of Brooklyn and Montauk.

Find us at our New York studios



90 Furman Street
Brooklyn. New York 11201


83 S Elmwood Ave #1b
Montauk. New York 11954

Our socials