Three-Legged Dog
Tri Pada Adho Mukha SvanasanaDownward Dog with one leg lifted high behind, building shoulder strength and hip mobility. A common transition into lunges and a stretch in its own right.
- 01Start in a strong Downward-Facing Dog.
- 02Press both hands down evenly and shift a little weight forward.
- 03Lift one leg straight up behind you, reaching through the heel.
- 04Keep the hips level, squaring them toward the floor.
- 05Lengthen from the lifted heel through the crown of the head.
- 01Press both hands down evenly.
- 02Keep the hips square and level.
- 03Reach long through the lifted heel.
- 01Opening the lifted hip to gain height — keep the hips square unless the flow calls for the opening.
- 02Dumping weight into the standing-side hand — keep both arms working.
- 03Collapsing the chest toward the floor — keep pressing up out of the shoulders.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.