Three-Legged Downward Dog
Tri Pada Adho Mukha Svanasana
About This Pose
Three-Legged Downward Dog (Tri Pada Adho Mukha Svanasana), also called Down Dog Split, adds a significant challenge to the foundational Down Dog by lifting one leg toward the ceiling. This asymmetrical variation strengthens the standing leg and arms while stretching the lifted leg's hamstring and hip flexor. The pose serves multiple purposes in yoga practice: as a transition to standing poses like Warrior I and lunges, as a hip opener when the lifted leg bends and opens, and as a strength-builder in its own right. The single-leg lift also introduces an element of balance, requiring core engagement to keep the hips level. This pose embodies the principle of finding stability in dynamic movement.
Step-by-Step Instructions
- 1
Begin in Downward Facing Dog
- 2
Ground firmly through both hands, spreading fingers wide
- 3
On an inhale, lift the right leg toward the ceiling
- 4
Keep the leg straight and foot flexed initially
- 5
Reach through the heel to lengthen the leg
- 6
Keep the hips level and square to start
- 7
Press evenly through both hands
- 8
Keep the standing leg strong, heel reaching down
- 9
Hold for 5 breaths
- 10
Lower with control and repeat on the other side
Alignment Cues
- Hands shoulder-width apart, grounding evenly
- Weight balanced between both hands
- Standing leg strong, heel reaching toward floor
- Lifted leg reaching straight up from the hip
- Hips level and square (initially)
- Spine long and neutral
- Neck relaxed, head between arms
Benefits
- Strengthens arms, shoulders, and standing leg
- Stretches hamstrings of both legs
- Opens the hip flexors of the lifted leg
- Builds core stability and balance
- Prepares the body for standing poses and arm balances
- Increases heat and energy in the body
- Improves focus and body awareness
- Provides a mild inversion benefit
Modifications
- Keep the lifted leg lower for less intensity
- Bend the standing knee if hamstrings are tight
- Practice against a wall for support
- Focus on alignment over height of the leg
Variations
- Hip opener: bend the lifted knee and open the hip
- Scorpion Dog: bend the knee and reach foot toward head
- Pulse the leg for strength building
- Flow between Down Dog and Three-Legged Dog
Cautions & Contraindications
Cautions
- Keep the hips level initially—avoid rotating open
- Don't dump weight into one shoulder
- Keep the standing heel reaching toward the ground
- Maintain length in the spine
- Keep the neck relaxed
Avoid this pose if you have:
- Wrist injuries or carpal tunnel syndrome
- Shoulder injuries
- Uncontrolled high blood pressure
- Late-term pregnancy
- Acute hamstring strain
Quick Facts
Primary Focus
hamstringsSecondary Focus
Suggested Hold
20 seconds
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