Yoga – three-legged downward-facing dog

Phew, what a mouthful! This pose that I’m going to get Alicia to demonstrate today is called the three-legged downward-facing dog, or three-legged dog in short, or even one-legged dog. Eka Pada Adho Mukha Svanasana is the tongue twister if you want one.

third legged dog

This pose requires flexibility in the hamstrings and hip flexors. Notice how her back foot is grounded into the floor and she is pushing deeply with her hands. Also important is the hips and shoulders must remain square, i.e. one side of the body shouldn’t be lifted higher than the other.

I will now show you what YOU SHOULD NOT DO in three-legged dog.

three legged downward dog

This is my three-legged dog. This is a common mistake made by inflexible people like me who try to lift their leg as high as possible. What happens is that my right hip is twisted and raised higher than my left hip. My body is no longer aligned. My right knee isn’t facing the ground. I should have lowered my leg and concentrate on my hip and back rather than trying to force the height.

Today at yoga class, I told Alicia, “Okay, now take a photo of me. This is the yoga fail version of your pose.”

“Don’t call it yoga fail… Just say it’s the getting-there photo.”

She was being kind but I shall agree with her and say I’m getting there.

I found a good graphic showing how to get into this pose. As you can see, the hips should be of equal height and the knee should face downwards.

1001-down-dog-splitSource: Women’s Health Mag

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