Three-Legged Downward Dog Split
Tri Pada Adho Mukha Svanasana
About This Pose
Three-Legged Downward Dog Split takes the foundational Down Dog and adds a vertical leg extension, creating a standing split in inversion. Unlike the hip-open variation, this version emphasizes keeping the hips square while lifting the leg as high as possible. This alignment maximizes the hamstring stretch in the lifted leg while building strength in the arms, standing leg, and core. The pose serves as both a strengthening posture and a transition into standing poses, arm balances, and other inversions. The squared-hip position teaches the discipline of maintaining alignment even when the body wants to compensate by opening.
Step-by-Step Instructions
- 1
Begin in Downward Facing Dog
- 2
Ground firmly through both hands
- 3
Shift weight slightly into the left foot
- 4
Inhale and lift the right leg toward the ceiling
- 5
Keep the leg straight and foot flexed
- 6
Keep both hips level—don't open the hip
- 7
Reach actively through the lifted heel
- 8
Press evenly through both palms
- 9
Keep the standing heel reaching down
- 10
Hold for 5 breaths
- 11
Lower with control and switch sides
Alignment Cues
- Hips remain squared to the mat
- Lifted leg in line with the spine
- Both hip points face downward
- Weight equal in both hands
- Standing leg strong and engaged
- Spine long and neutral
- Shoulders level and broad
Benefits
- Deeply stretches hamstrings of both legs
- Strengthens arms, shoulders, and core
- Builds stability in the standing leg
- Improves balance and body awareness
- Prepares for standing splits and transitions
- Teaches alignment discipline
- Increases hip flexor strength
- Provides mild inversion benefits
Modifications
- Keep the lifted leg lower
- Focus on square hips over leg height
- Bend the standing knee slightly
- Practice at a wall
Variations
- Open the hip for hip opener variation
- Bend the lifted knee toward shoulder
- Add a twist by reaching for opposite ankle
- Flow into Warrior I or lunge
Cautions & Contraindications
Cautions
- Keep hips level and squared
- Don't sacrifice alignment for height
- Maintain even weight in both hands
- Keep the standing leg engaged
- Avoid dumping into one shoulder
Avoid this pose if you have:
- Wrist or shoulder injuries
- Hamstring strains
- High blood pressure
- Late pregnancy
- Carpal tunnel syndrome
Quick Facts
Primary Focus
hamstringsSecondary Focus
Suggested Hold
20 seconds
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