Yoga · Beginner
Three-legged dog
Eka Pada Adho Mukha Svanasana
Also called Downward dog split, One-legged downward dog
Three-legged dog starts in downward dog, then you lift one leg up and back behind you. It builds strength in the arms and shoulders while it stretches the back of the standing leg. Keeping the hips level is the main skill, and the pose often leads into a lunge.
How to do Three-legged dog
- 1Start in downward dog with your hands shoulder width apart and your feet hip width apart.
- 2Press evenly through both hands and shift your weight slightly toward your left foot.
- 3As you inhale, lift your right leg up and back behind you.
- 4Keep your hips level, with the toes of your lifted foot pointing down toward the mat.
- 5Reach back through your right heel so the leg stays long from your hip.
- 6Keep your shoulders away from your ears and your head relaxed between your upper arms.
- 7Hold for three to five breaths, then lower your right foot and repeat on the left side.
Common mistakes and how to fix them
The hip of the lifted leg rolls open toward the ceiling.
Point the toes of your lifted foot down and draw that hip back in line with the other one.
The leg kicks too high and the lower back arches.
Lower the leg until it lines up with your spine, and reach back through your heel instead of up.
The weight sinks into the hands and wrists.
Press through your knuckles and fingertips, and send your hips back toward your standing heel.
The shoulders shift forward as the leg lifts.
Press the floor away and move your chest back toward your thighs before you lift the leg.
Modifications
- Bend your standing knee to free your hamstrings and lengthen your spine.
- Keep the lifted leg low, in line with your hips.
- Place your hands on blocks to ease the load on your wrists.
- Press your hands into a wall at hip height and lift one leg back behind you.
Benefits
- Builds strength in the arms, shoulders, and core.
- Stretches the hamstrings and calf of the standing leg.
- Strengthens the glutes of the lifted leg.
- Prepares you to step forward into a lunge.
Breath
Inhale as you lift your leg and exhale as you settle into the hold. Keep the breath smooth so your shoulders stay relaxed.
Take care
Take care with wrist, shoulder, or hamstring injuries, and lower the leg if your wrists feel strained. Stop if you feel sharp pain or dizzy.
Three-legged dog questions
Should my hips be square in three-legged dog?
Start with your hips level and the lifted toes pointing down. Some classes then open the hip and bend the knee on purpose, but learn the square version first.
How high should I lift my leg in three-legged dog?
Lift only as high as you can while your hips stay level. For most people, that is roughly in line with the spine.
Is three-legged dog good for beginners?
Yes, once downward dog feels steady. Keep your standing knee bent and the lifted leg low while you learn it.
