Three-Legged Dog
Maya - Pose Assistant
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Benefits
Three-Legged Dog is a variation of Downward-Facing Dog where one leg is lifted towards the ceiling. It deepens the stretch in the standing leg's hamstrings and calves, opens the hips, strengthens the upper body and core, and improves balance.
Practice Guide
Start in Downward-Facing Dog (Adho Mukha Svanasana).
Ensure your weight is evenly distributed between your hands and your standing foot.
Inhale, and lift your right leg straight up and back towards the ceiling, keeping your hips square to the mat initially.
Keep the lifted leg active, foot can be pointed or flexed. Press firmly through both hands.
Option to open the hip: Bend the right knee and stack the right hip over the left, allowing the right foot to fall towards the left glute (Scorpion Tail variation).
Keep shoulders square to the front of the mat. Gaze towards your standing foot or navel.
Hold for several breaths. Exhale, lower the right leg back to Downward-Facing Dog. Repeat on the other side.
Modifications
Keep the lifted leg lower if hamstrings are tight or balance is challenging.
Focus on keeping hips square before attempting to open the hip.
Bend the standing knee slightly if needed.
Use blocks under hands for more space if shoulders are tight.
Safety Notes
⚠Carpal tunnel syndrome (modify hand position or use Dolphin)
⚠High blood pressure or headache (avoid prolonged holds or if symptoms worsen)
⚠Late-stage pregnancy (modify or avoid)
⚠Acute shoulder, wrist, or hip injury.
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.