The 3-legged dog pose is an advanced variation of the downward facing dog, which opens the hips and improves balance.
The three-legged dog pose is known in English as Three-Legged Downward Dog and in Sanskrit as Tri Pada Adho Mukha Svanasana. In addition, this pose is also known by a number of other names such as the downward facing 3-legged dog pose or the 3-legged dog pose. In yoga classes, in the downward facing dog pose, the teacher will instruct you to lift one leg up and stretch it towards the ceiling to enter the dog pose with three legs stretched.
Benefits of the three-legged dog pose
Because it is a variation of the downward facing dog, the three-legged dog pose gives you the same benefits as the downward facing dog:
- Full body stretch
- Build strength
- Energize and rejuvenate the nervous system
- Relieves stress, headaches, fatigue, poor digestion and back pain
In addition, the 3-legged dog pose also has the effect of expanding the hips and ribs, and improving the body’s ability to keep balance.
Instructions on how to do the simple stretching dog pose
The 3-legged dog pose stretches and strengthens the entire body if done correctly
- Start in a crawling position, arms forward about 15cm
- Hands shoulder-width apart, feet hip-width apart
- Spread fingers, press palms and knuckles down, lift knees off floor, push hips up. Heel touches the carpet
- Straighten your elbows and relax your upper back, distributing the weight evenly in both hands
- Inhale and lift your right leg off the floor, straightening it back
- Rotate the raised leg so that the knee and top of the foot are facing the mat.
- Keeping your legs straight, imagine your hands and heels lined up in a diagonal line.
To widen your hips even more, bend your right knee, lifting your thigh so that your right hip is in line with your left hip. Bring your right shin toward your head as if you were trying to touch your left ear with your right toe.
- Balancing on the left foot, try to press the left heel firmly on the mat.
- Relax your head, you can look between your legs or towards your navel.
- Hold the pose for 5-20 breaths
- To exit the pose, exhale, lowering your right foot to the mat and placing it next to your left foot. Rest and switch sides.
Note when performing the action
The 3-legged dog stretch helps to increase strength in the upper body, arms and shoulders, toning the hips, buttocks, thighs quickly and effectively
To perform this pose effectively, you need to keep a few things in mind:
- Downward facing dog is the foundation of the 3-legged dog pose. Therefore, it is important that you align your body correctly in downward facing dog and then fully into the three-legged dog pose.
- You can use the downward-facing three-legged dog as a transition in the Vinyasa Flow series of exercises. From this pose, you can switch to Warrior 2 or Crescent Lunge.
- Avoid doing the three-legged dog pose if you have severe carpal tunnel syndrome or are in the third trimester of pregnancy.
- This pose is also not suitable for people with back, arm or shoulder injuries, people with high blood pressure, eye or inner ear infections.
Variation of 3-legged downward facing dog pose
The three-legged dog is already a challenging variation of the downward facing dog. However, if you still feel like it’s not “yes”, you can make it even more difficult by raising your right leg, straightening your left arm behind you and placing the back of your hand on top of your lower back.
The 3-legged dog pose is the best way to warm up and prepare for deeper poses. Not only does this pose make yoga more enjoyable, but it also provides a greater challenge for the body and mind. Start practicing with this variation today and don’t forget to download easyhealthylive.com to your device to be supported by easyhealthylive.com’s professional yoga teachers.
How to Do Three-Legged Downward Dog in Yoga https://www.yogaoutlet.com/blogs/guides/how-to-do-three-legged-downward-dog-in-yoga Accessed: 14/3/2021
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.