3 Leg Dog Pose

3 Leg Dog Pose

The 3 Leg Dog Pose is a challenging yoga pose that offers a multitude of physical and mental benefits. This pose is a variation of the traditional Downward-Facing Dog pose and provides a deeper stretch and engagement for the whole body. In the 3 Leg Dog Pose, you start in a push-up position with your hands shoulder-width apart and your hips raised towards the ceiling to form an inverted V shape. The main difference in this pose is that one leg is lifted off the ground, extending towards the ceiling or sky while keeping the core engaged and the hips squared. This pose requires flexibility, balance, and strength. The 3 Leg Dog Pose is a fantastic exercise to strengthen your upper body, particularly the arms, shoulders, and back muscles. It also engages the core muscles, promoting stability and balance. By lifting one leg off the ground, you challenge the glutes, hamstrings, and calf muscles, promoting increased lower body strength and flexibility. Beyond the physical benefits, the 3 Leg Dog Pose can also help calm the mind, relieve stress, and improve focus. The inverted position allows for increased blood flow to the brain, enhancing mental clarity and boosting energy levels. Practicing this pose regularly can promote a sense of grounding and serenity. The 3 Leg Dog Pose can be performed as part of a dynamic yoga flow or as a standalone exercise. Incorporating it into your fitness routine can bring about profound physical and mental benefits, making it a valuable addition to any workout regimen. However, it is essential to practice proper form and gradually increase the duration and intensity of the pose to avoid strain or injury.


  • Start in a tabletop position on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
  • Extend one leg straight back behind you, keeping it parallel to the floor. This leg will be your supporting leg throughout the exercise.
  • Slowly lift your extended leg off the floor, raising it as high as comfortably possible while maintaining balance and stability.
  • Engage your core muscles by drawing your belly button in towards your spine.
  • Continue to breathe deeply and evenly throughout the exercise.
  • Hold the position for a few seconds, focusing on keeping your body aligned and your hips level.
  • Slowly lower your leg back down to the starting position.
  • Repeat with the opposite leg, completing the desired number of repetitions.
  • Remember to maintain proper form and control throughout the exercise.
  • You can incorporate variations and modifications as needed, such as using a yoga block for additional support or performing the exercise against a wall for stability.

Tips & Tricks

  • Engage your core muscles throughout the entire pose.
  • Focus on keeping your shoulders relaxed and away from your ears.
  • Breathe deeply and try to relax into the pose for maximum benefits.
  • If you feel any discomfort or pain, modify the pose by using props or taking breaks as necessary.
  • Work on lengthening and extending your leg that is lifted towards the ceiling.
  • Maintain a neutral spine and avoid rounding or arching your back.
  • Keep the weight evenly distributed among your hands and the standing leg.
  • Visualize lifting and energizing your entire body from the ground up.
  • Experiment with different variations of the pose to challenge yourself and target different muscle groups.
  • Remember to always listen to your body and modify the pose according to your flexibility and comfort level.


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