Downward Dog to Knee Drive

From three-legged dog the lifted leg folds forward so the knee travels towards the elbow or the nose, then extends back up. The shoulders hold the position while the trunk does the folding, one side at a time.

How to do it

1. Set up in downward dog and lift one leg behind you into three-legged dog.
2. Press both hands down and shift the weight slightly forward.
3. Round the upper back and drive that knee forward towards the elbow or the nose.
4. Extend the leg back up to three-legged dog under control.
5. Finish the repetitions on that side and repeat on the other.

Tips

• Let the upper back round as the knee comes in; a flat back stops the knee short.
• Keep the shoulders over the wrists as you shift forward rather than collapsing past them.
• Lift the leg only as high as the hips stay level on the way back out.

Muscles

Primary: Hip flexors, Abs

Secondary: Front deltoid, Glutes (max), Serratus