Leg liftedStanding leg strongHead heavyHands downThree-Legged Dog
Eka Pāda Adho Mukha Śvānāsana
Read what the gnome says
Three-Legged Dog! From downward dog, lift one leg toward the ceiling, hips level. Press the hands, keep the shoulders square. Don't twist the hips open too much. Breathe, then switch. Playful dog gnome, with a lifted leg.
Works on Deltoids · Triceps · Glutes · Hamstrings
How to do it
- Come into Downward-Facing Dog with the weight evenly in both hands.
- Lift one leg straight up behind you, hips level.
- Keep pressing the hands down, lengthen through the lifted heel and hold; switch sides.
Common mistakes
- Don’t open the hips to lift higher.
- Don’t sink into the shoulders.
- Don’t round the back.
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
Open-Hip Three-Legged DogIntermediate
Downward Dog at the WallBeginner
Downward Dog with Knees BentBeginner
Downward-Facing DogBeginner
Practised by real people
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