PA-0292

Three-Legged Dog

Eka Pada Adho Mukha Svanasana

IntermediateInversion FoundationsInversions

At a glance

Downward Facing Dog with one leg lifted behind, lengthening the hip flexor and engaging the glutes while the shoulders carry the weight. It is a standard transition and a useful lead-in to Wild Thing and arm balances.

“Lift the leg from the hip while the hips stay square.”

Essence

The leg wants to swing high and the hip wants to open. The better version keeps the hips square to the floor and lifts the leg only as high as the hips allow. The standing side and the shoulders then do the stabilising work, which is where the pose is strengthening.

Intention

To lengthen the back leg's hip flexor and strengthen the glutes, shoulders and core while keeping the pelvis square.

What this pose develops

Physical

  • •Glute and hamstring strength
  • •Shoulder and wrist stability
  • •Hip flexor length
  • •Core engagement

Mental

  • •Coordination and balance
  • •Steady attention while the weight shifts

Teaching concepts

  • •Cueing square hips
  • •Offering a bent-knee version for tight hips

How to practise

  1. 1Begin in Downward Facing Dog with the hands pressing into the floor.
  2. 2Shift the weight slightly forward into the hands.
  3. 3Inhale and lift the right leg behind, keeping the hips square.
  4. 4Reach the heel toward the ceiling, with the foot flexed.
  5. 5Keep the shoulders pressing away from the ears.
  6. 6Hold for 3 to 5 breaths, then lower the foot and repeat on the other side.

Alignment exploration

Instead of searching for the “correct” position, notice:

  • •Hips face the floor, with the lifted leg in line with the spine.
  • •Hands press evenly through the knuckles and the whole palm.
  • •Standing leg stays active, with the heel reaching toward the floor.
  • •Neck relaxed and the gaze between the hands or toward the standing foot.

Breath

Inhale to lift the leg and exhale to deepen the length of the spine. Breathing keeps the pose from becoming a strain on the shoulders.

Teacher’s eye

Look at the hips. If the lifted hip is opening to the side, the leg is higher than the hips allow. That may be fine if intended, but it should be a choice, not a collapse in the standing side.

Student practice

Reflect after practising:

  • •Keep the lifted knee bent if the hips want to open.
  • •Lift the leg only as high as the hips stay square.
  • •Return to Downward Dog any time the wrists or shoulders tire.

Common movement strategies

Rather than mistakes, you may notice:

  • •Practise Downward Facing Dog first, with the hips lifted and spine long.
  • •Shift weight into one foot before lifting the other.
  • •Use blocks under the hands if the wrists complain.

Modifications

  • •Knee bent on the lifted leg.
  • •Lower the lifted leg to a low position.
  • •Blocks under the hands.

Props

Yoga blocks (under the hands)

Completion check

  • ✓Lower the lifted foot to the floor and return to Downward Facing Dog.
  • ✓Pause for a breath, then repeat on the other side.

Related poses

Prerequisites

Downward Facing DogPlank

Prepares for

Wild ThingStanding Splits

Complements

Knee to NoseChaturanga

Counterposes

Child's PoseStanding Forward Fold

Alternatives

Downward Facing Dog

Progressions

Three-Legged Dog with a knee bend and open hip

Regressions

Downward Facing Dog with a heel lift

Related movement concepts

Square pelvis in a single-leg inversionHip flexor length of the lifted legWeight shift onto the hands

Search tags

inversiondownward-doghip-openerintermediatewrist-load

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⊥Headstand⇈Shoulderstand⌒Plow Pose⌐Legs Up the Wall⊤Forearm Stand⇈Shoulderstand (Ashtanga)◠Ear-Pressure Pose◇Upward Lotus◡Embryo (in shoulderstand)⊥Headstand (Ashtanga)

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