Yoga
Three-Legged Downward-Facing Dog
Three-Legged Downward-Facing Dog is a yoga hold that adds a raised leg to Downward-Facing Dog, challenging shoulder support, hip strength, and balance while stretching the back of the standing leg.
- Intermediate
- Moderate injury risk
- No rest timer
How to do it
- Start on your hands and knees, with your hands shoulder-width apart slightly ahead of your shoulders.
- Tuck your toes under.
- Lift your hips into an inverted V, keeping your knees slightly bent.
- Reach your hips back to lengthen your torso between your hands and pelvis.
- Raise one straight leg behind you to a comfortable height.
- Hold the position with your raised leg reaching away from your body.
- Lower your raised foot to return to Downward-Facing Dog.
Form cues
- Press through your palms and fingertips.
- Let your neck stay relaxed.
- Keep your standing heel unforced.
- Breathe slowly and evenly.
Common mistakes
- Rolling the raised hip openPoint both front hip bones toward the floor for this square-hip version.
- Shifting onto one handDistribute pressure evenly between both hands rather than leaning away from the lifted leg.
- Arching to lift higherLower the raised leg until your lower back stops dipping.
Safety
Hands or the supporting foot can slip on a slick surface. Fatigue or forcing the leg higher can overload the wrists and shoulders or compress the lower back.
- Use a nonslip surface with dry hands and feet.
- Establish a steady two-foot Downward-Facing Dog before lifting a leg.
- End the hold when your arms begin to buckle or you cannot control the position.
If you have wrist, shoulder, or lower-back pain, use a comfortable two-foot version or ask a physiotherapist for an appropriate alternative.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds per side
- Rest
- No rest timer
Alternate sides, using a shorter hold if needed to maintain steady support.