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Exercise guide
Three-Legged Downward Dog
Downward dog with one leg lifted: the shoulders carry more load while the lifted leg extends in line with the spine and the hips stay square.
What this exercise works
- Muscles
- anterior deltoid · gluteus maximus · hamstrings · trapezius
- Goals
- endurance · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Set up in downward dog with the hands shoulder-width apart and the hips high.
- Press both hands evenly into the floor and shift the weight slightly forward.
- Lift one leg behind you until it is in line with the spine, keeping both hip points level.
- Hold the position for the prescribed time with the standing heel reaching down.
- Lower the leg and repeat on the other side.
Technique cues and common mistakes
- Keep the lifted hip from opening; a square pelvis matters more than height.
- Press the base of the index finger down so the wrists stay comfortable.
- Bend the standing knee slightly if the hamstring limits the shape.