Three-Legged Dog

Three Legged Dog, also known as Tri Pada Adho Mukha Svanasana , is a challenging variation of Downward Facing Dog , which strengthens the arms , shoulders , hips and core . This position contributes to balance, strength and flexibility, while also opening the hips and stretching the back of the thighs.

Correct technique and execution

  1. Start in Downward Facing Dog with your hands firmly planted on the floor and your feet hip-width apart.
  2. Press your hands hard into the mat, engage your core and lift one foot up to the ceiling while keeping your hips square.
  3. To open the hip, you can gradually start to lift the hip on one side and pull the heel towards the seat, while the knee points upwards.
  4. Make sure that the shoulders remain stable and equally high up on both sides to avoid strain on the lower back.
  5. Breathe deeply while holding the position and slowly lower your leg back to the ground before switching sides.

Common mistakes

  • Mistake: Overrotating the hips. When the hips open too much, it can lead to imbalance and pressure on the lower back. Solution: Keep the core active and control the rotation in the hips.
  • Error: Collapse in the shoulders. This can lead to discomfort and incorrect posture. Solution: Press through your hands and lift your shoulders away from your ears.

Modifications and variations

  • Beginner Modification: Keeping your hips stable and square without opening them, focus only on lifting your leg in a straight line to build strength and balance.
  • Advanced variation: To further challenge your balance, you can add push-ups while keeping one leg lifted in Three-Legged Dog.

Number of repetitions and sets

Perform 3-5 repetitions per side and hold the position for 20-30 seconds each time. This will both strengthen the muscles and improve flexibility.

Breathing technique

Breathe controlled throughout the exercise. Inhale when you lift your leg, and exhale when you open your hip or stretch your leg towards the ceiling. Keep your breathing steady to help with balance.

Video: Three Legged Dog Performed by Women

Here are two videos showing Three-Legged Dog performed by women:

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