Three-Legged Downward Facing Dog pose, or Tri Pada Adho Mukha Svanasana in Sanskrit, is an expansive yoga pose that creates a dynamic triangle shape: one leg is lifted into the air while the hands are firmly rooted into the mat. The arms provide a steady foundation, supporting the weight of the body while lengthening the spine. This pose prepares the body for other balancing postures as it strengthens the shoulder and chest and lengthens the hamstrings.
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
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Puppy Pose
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Sphinx Pose
Sphinx Pose, or Salamba Bhujangasana in Sanskrit, is a gentle yoga backbend. It strengthens the spine and opens up the chest, making it an excellent pose for improving posture and releasing tension. It is often used in restorative and therapeutic
- 18Jan
Downward Facing Dog
The Downward Facing Dog yoga pose, known as Adho Mukha Svanasana in Sanskrit, is considered one of the most fundamental yoga poses. This pose can be used throughout the practice, whether in a Sun Salutation sequence or as a transition
- 29Apr
Chair Pose
The Chair Pose, or Utkatasana in Sanskrit, embodies strength, stability, and grounding. It requires engagement of the leg muscles, core, and glutes to maintain a sense of balance and stability. The yoga practitioner should feel as if they’re sitting in
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Revolved Triangle
Revolved Triangle, or Parivrtta Trikonasana in Sanskrit, is a standing yoga posture that deeply stretches and opens the muscles of the legs, hips, and spine. This twisting motion is beneficial for stimulating the abdominal organs, aiding in detoxification and digestion.
- 02Jul
Low Lunge Twist
The Low Lunge Twist, or Parivrtta Anjaneyasana in Sanskrit, combines the grounding qualities of a lunge with the detoxifying benefits of a twist. This yoga pose engages the lower body, while the twisting motion stimulates the digestive organs and promotes
