3-Leg Dog Pose
The Downward Dog with one leg raised high behind; the standing leg's hamstrings and calf stretch harder and the hands carry more.
How to do it
Setup
Downward Dog, hands shoulder-width, feet hip-width, hips high.
Steps
- Press the floor away, hardest with the hand opposite the leg that lifts.
- Raise one straight leg behind in line with the back, hips level.
- Hold and breathe, then lower the foot and switch legs.
Common mistakes
Rounding the back to lift the leg higher: the line from the hands to the hips comes first. Shoulders sinking toward the floor: push the floor away, neck long. All the weight on the standing foot: keep pressing through the hands so three points share it.
Breathing
Slow and even through the hold.
