Lifted leg opensGaze down, neck longHands press downStanding leg strongOpen-Hip Three-Legged Dog
Eka Pāda Adho Mukha Śvānāsana (open hip)
Read what the gnome says
Open-Hip Three-Legged Dog! From downward dog, lift one leg and open the hip, bending the knee toward the opposite side. Keep the hands firm. Breathe, stay long in the spine, then switch. Stretchy dog gnome.
Works on Hip rotators · Shoulders · Hamstrings
How to do it
- Come into Downward-Facing Dog with the weight even in both hands.
- Lift one leg straight up, then bend the knee and open the hip toward the side.
- Keep pressing the hands down, hold and breathe; switch sides.
Common mistakes
- Don’t sink into the shoulders.
- Don’t force the hip open.
- Don’t hold the breath.
Benefits
- Lets the legs rest and the blood flow back.
- Soothing after a long day on your feet.
- Calms the nervous system.
Take care: Skip if you have glaucoma or are in the first days of your period. Come out slowly.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Gentle Inversion
Dolphin PoseIntermediate
Three-Legged DogIntermediate
Downward Dog at the WallBeginner
Downward Dog with Knees BentBeginner
Downward-Facing DogBeginner
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