Three-Legged Dog is Downward Dog with one leg lifted high behind you. It stretches the back of the standing leg and works the shoulders, and it is often the move just before stepping a foot forward into a lunge.
How to do Three-Legged Dog
- From Downward Dog, lift one leg straight up behind you.
- Keep your hips level at first.
- Press evenly through both hands.
- For a hip opener, bend the lifted leg and let the hip open.
- Square your hips again before you lower or step forward.
Common mistakes
- Rolling the hip open when you meant to keep it level.
- Sinking into the shoulders and letting the chest drop toward the floor.
Make it easier
- Keep the lifted leg lower, or keep a bend in the standing knee.
Practice Three-Legged Dog in a free class
103 of Erin's classes include Three-Legged Dog. These are the most practiced. The time shows where it comes up.
45 Minute Power Vinyasa Flow Yoga Class
Vigorous Vinyasa Flow Yoga Class (30 min)
30 Minute Power Yoga Class
Yoga for Strength & Tone Class
30 Minute Power Yoga Class
Deep Stretch Yoga Class: Hamstrings & Hips
30 Minute Power Vinyasa Yoga Class
Yoga for Runners (and Everyone Else!)
Twist & Tone Yoga - 45 Minute Yoga Class
Yoga for Increased Flexibility (40 min)
A Quick Vinyasa Flow Yoga Class
Cardio Core: 20 min Yoga ClassMove within what feels right for your body, and check with your doctor if you have an injury.
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