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Three-Legged Dog (Eka Pada Adho Mukha Svanasana)

Elisha in Three-Legged Dog (Eka Pada Adho Mukha Svanasana), one leg lifted high behind her, hips level

Three-Legged Dog adds a leg lift to Downward Facing Dog, bringing the benefits of balance, hip opening, and spinal extension all in one shape. It's commonly used as a transition into lunges or twists, but it's also worth holding on its own. Lifting one leg challenges the core and strengthens the standing leg while opening the hip of the lifted leg.


Variation 1: Three-Legged Dog (Classic)

The straight-leg version. Hips stay square, focus is on length and core stability.


Elisha in Three-Legged Dog (Eka Pada Adho Mukha Svanasana), one leg extended straight and lifted high behind her, hips level and square to the floor, pressing firmly through both hands
Lift, lengthen, and let the hip open.

  1. Begin in Downward Facing Dog with your feet hip-width apart.

    2. On an inhale, lift your right leg up and back, extending it as high as feels comfortable.

    3. Keep your hips level — avoid letting the lifted hip rotate toward the ceiling.

    4. Press firmly through your hands and your standing foot.

    5. Flex your lifted foot for a more active pose, or point it for a softer variation.

    6. Hold for 3-5 breaths, then step the foot forward or move into Variation 2.





Modifications & Variations

  • Smaller lift: You don't need to reach the leg high, even a few inches off the mat builds the same benefits.


Variation 2: Three-Legged Dog with Stacked Hips

The hip-opening version. The knee bends and the hip rotates open, creating a deep stretch in the outer hip and glute.


Elisha in Three-Legged Dog with Stacked Hips, right knee bent and right hip opened toward the ceiling, hips stacked on top of each other, shoulders level and hands pressing into the mat
Stack the hips, spiral open, breathe into the outer hip.

  1. From Three-Legged Dog, bend your right knee.

  2. Let your right hip open toward the ceiling, stacking it on top of your left hip.

  3. Your right knee points out to the side and your foot can flex or relax.

  4. Press firmly through your hands and keep your shoulders level.

  5. Breathe into the outer right hip and glute.

  6. Hold for 3-5 breaths, then bring the knee forward to step into a lunge or Pigeon Pose.






Modifications & Variations

  • Keep the hip opening subtle, you don't need to fully stack the hips to feel the benefit.

  • You can also use this as a flowing transition rather than a held pose: inhale to open, exhale to square back and step forward.


General Modifications

  • Smaller lift: In both variations, start with a lower leg lift and build up gradually.

  • Focus on the foundation: Prioritize a stable base and level shoulders before adding the leg variation.

  • Move slowly: Transition in and out carefully, especially if your hips are tight.



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