Three-Legged Dog

Eka Pada Adho Mukha Svanasana

AY-kah PAH-dah AH-doh MOO-kah shvah-NAH-sah-nah

Three-Legged Dog (Eka Pada Adho Mukha Svanasana) is a beginner inversions yoga pose that strengthens the arms, shoulders and core.

A variation of Downward Dog with one leg lifted straight up behind you in line with the spine. Three-Legged Dog strengthens the arms and shoulders, stretches the hamstrings and calves of the standing leg, and teaches you to keep the hips level while the body works as one long line.

How to do Three-Legged Dog

1. Begin in Downward Dog with the hands shoulder-width apart and the heels pressing toward the floor.
2. Shift your weight into your hands and one foot, then lift the other leg straight up behind you in line with the spine.
3. Keep the hips level, or open the lifted hip toward the ceiling for a variation, and flex the lifted foot.
4. Press firmly through the hands, draw the head between the upper arms, and gaze back toward your feet.
5. Hold for five breaths, then lower the leg with control to Downward Dog and repeat on the other side.

Benefits of Three-Legged Dog

• Strengthens the arms, shoulders and core
• Stretches the hamstrings and calves of the standing leg
• Opens the hip flexors of the lifted leg
• Improves balance and body awareness
• Energizes the whole body

Muscles Engaged

Modifications & Variations

• Bend the knees to ease the stretch
• Lift the leg lower to reduce the intensity
• Lower onto the forearms for a dolphin variation

Cautions

• Avoid with a wrist or shoulder injury
• Avoid, or practise with care, with high blood pressure
• Avoid in late pregnancy

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