Three Legged Downward Dog

Eka Pada Adho Mukha Shvanasana · एक पाद अधो मुख श्वानासन

Three Legged Downward Dog

Eka Pada Adho Mukha Shvanasana · एक पाद अधो मुख श्वानासन

Full Body

Level

Intermediate

Body

Full Body

How to practice

From Downward Dog, reach one leg back and lift it comfortably. Keep the standing knee bent and the lifted leg low. Press through both hands equally so your shoulders stay steady.

Benefits

Builds shoulder and arm endurance while stretching the calves and back of the legs. Lifting one leg adds hip strength and control against rotation.

Who should avoid or modify

Bend the knees rather than forcing the heels down. Modify for wrist or shoulder pain; get medical advice before head-down practice with glaucoma or uncontrolled high blood pressure. Keep the lifted leg low enough that the pelvis and shoulders remain steady.

Recommended next

Poses that flow naturally after this one

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Downward Dog Pose

Adho Mukha Shvanasana

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Low Lunge

Anjaneyasana

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High Lunge

Utthita Ashva Sanchalanasana

Intermediate0

Pigeon Pose

Kapotasana

Counterposes

Poses that balance and release this shape

Beginner0

Downward Dog Pose

Adho Mukha Shvanasana

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Child's Pose

Balasana

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Thunderbolt Pose

Vajrasana

Flows with this pose

Community flows that include this asana

Build a flow with this pose

Open the canvas and sequence asanas into your own practice.

Three Legged Downward Dog

Eka Pada Adho Mukha Shvanasana · एक पाद अधो मुख श्वानासन

Three Legged Downward Dog

Eka Pada Adho Mukha Shvanasana · एक पाद अधो मुख श्वानासन

Full Body

Level

Intermediate

Body

Full Body

How to practice

From Downward Dog, reach one leg back and lift it comfortably. Keep the standing knee bent and the lifted leg low. Press through both hands equally so your shoulders stay steady.

Benefits

Builds shoulder and arm endurance while stretching the calves and back of the legs. Lifting one leg adds hip strength and control against rotation.

Who should avoid or modify

Bend the knees rather than forcing the heels down. Modify for wrist or shoulder pain; get medical advice before head-down practice with glaucoma or uncontrolled high blood pressure. Keep the lifted leg low enough that the pelvis and shoulders remain steady.