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
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