Three-Legged Dog Pose

Description

From Downward-Facing Dog, lift one leg back and up while keeping your pelvis stable. As you inhale, move your body forward to come into a plank, bringing the knee of your raised leg toward your chest. Actively push your hands into the floor, keeping your arms engaged, your trunk braced, and your pelvis aligned with the rest of your body. Then return to Three-Legged Downward-Facing Dog by straightening your knee back. Repeat the movement smoothly, synchronizing it with your breathing, aiming for control, stability, and engagement, then continue on the other side.

Settings

Equipment

No Equipment

Positions

Quadruped Position

Muscle groups

Hip extensorsHip flexorsShoulder flexorsLumbar flexorsLumbar extensors

Difficulty

Difficult

Movement

ExtensionFlexion

Contraction mode

Concentric