Three-Legged Downward Dog

Downward dog with one leg lifted: the shoulders carry more load while the lifted leg extends in line with the spine and the hips stay square.

How to do it

1. Set up in downward dog with the hands shoulder-width apart and the hips high.
2. Press both hands evenly into the floor and shift the weight slightly forward.
3. Lift one leg behind you until it is in line with the spine, keeping both hip points level.
4. Hold the position for the prescribed time with the standing heel reaching down.
5. Lower the leg and repeat on the other side.

Tips

• Keep the lifted hip from opening; a square pelvis matters more than height.
• Press the base of the index finger down so the wrists stay comfortable.
• Bend the standing knee slightly if the hamstring limits the shape.

Muscles

Primary: Front deltoid, Glutes (max)

Secondary: Hamstrings, Traps