Three-Legged Dog: Elevate Your Practice with Eka Pada Adho Mukha Svanasana

Poses and Benefits
September 11, 2025•2 min read

Three-Legged Dog, or Eka Pada Adho Mukha Svanasana, is more than just a fancy variation of Downward Dog. It’s a powerful pose that adds a dynamic element to your flow, strengthens your standing leg and core, and improves hip mobility. Often used in transitions, this posture challenges balance and stability while opening up new awareness in the body.

Why Add a Leg?

Raising one leg in Downward Dog immediately shifts the weight-bearing demands in the arms, shoulders, and standing leg. It activates the glutes, engages the core, and invites a deeper exploration of alignment. It’s also a great prep pose for standing balances like Warrior III or Half Moon.

Benefits of Three-Legged Dog

1. Builds Upper Body Strength

With more weight in the hands, the shoulders and arms must stabilise the entire pose—great for developing control and mobility.

2. Opens the Hips and Hamstrings

As you lift the leg, you’re stretching both legs in opposite ways—lengthening the hamstrings of the grounded leg while opening the hip of the raised leg.

3. Strengthens the Core and Glutes

Balancing on three limbs requires abdominal engagement and glute activation to keep the pelvis stable.

4. Improves Coordination and Balance

Lifting one leg creates asymmetry in the body, forcing your stabilisers to work smarter.

5. Enhances Body Awareness

You learn to track alignment, avoid collapsing into one side, and refine your technique over time.

How to Practice Eka Pada Adho Mukha Svanasana

  1. Start inDownward Dog, grounding evenly through your hands and feet.

  2. Inhale, and lift yourright legstraight behind you.

  3. Keep bothhips levelat first—avoid opening the right hip yet.

  4. To deepen, begin to open the hip by bending the knee and stacking the right hip over the left.

  5. Stay for a few breaths, keeping the arms strong and shoulders square.

  6. Exhale, release the leg back to Downward Dog. Repeat on the other side.

Modifications and Tips

  • Tight hamstrings?Keep the standing leg slightly bent.

  • Shoulder fatigue?Lower your lifted leg or hold for fewer breaths.

  • Wrist pain?Practice on forearms or use yoga wedges for support.

  • Want more challenge?Transition from Three-Legged Dog into knee-to-nose crunches or step into Warrior I.

When to Use Three-Legged Dog

This pose fits well into any dynamic vinyasa practice, especially as part of Sun Salutations or in transitions to standing poses. It’s also a great standalone posture for building unilateral strength and refining body awareness.

Conclusion

Three-Legged Dog is a functional powerhouse that combines strength, mobility, and grace. Whether you’re flowing through a fast-paced class or taking time to explore alignment, this pose will elevate both your practice and your presence on the mat.

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