3 Leg Dog Pose
Description
Three-Leg Dog Pose (Eka Pada Adho Mukha Svanasana) is a yoga pose that builds on Downward-Facing Dog by lifting one leg high in the air. The lifted leg engages the glute and hamstring while opening the hip and adding core demand. It is a common transition pose in vinyasa flow.
Muscle Group
Core, Glutes, Stretching, Yoga
Equipment Required
3 Leg Dog Pose Instructions
- Begin in Downward-Facing Dog. Hips lifted, body in an inverted V, hands and feet planted.
- Shift your weight slightly forward into your hands.
- Lift your right leg straight up behind you. Keep your right hip square to the floor for the basic version.
- Reach the lifted leg high — aim for at least horizontal, ideally higher.
- Squeeze your right glute. Point your toes.
- Press evenly through both hands and your standing foot.
- Hold for 3 to 5 breaths, then return the right foot to the floor.
- Switch sides. For an open variation, allow the right hip to open up to the sky.
3 Leg Dog Pose Form & Visual
3 Leg Dog Pose Benefits
- Builds glute and hamstring strength in the lifted leg
- Improves hip mobility and flexibility
- Develops core stability and shoulder strength
- Common vinyasa flow transition pose
- Stretches the calves and hamstrings of the standing leg
- No equipment needed
3 Leg Dog Pose Muscles Worked
- Gluteus maximus (lifted leg)
- Hamstrings (lifted leg, standing leg stretched)
- Anterior deltoid (weight bearing)
- Triceps brachii
- Core (stabilizer)
- Calves (standing leg, stretched)
3 Leg Dog Pose Variations & Alternatives
- Downward-Facing Dog
- Three-Leg Dog with Hip Open
- Three-Leg Dog with Knee to Nose
- Three-Leg Dog with Knee to Elbow
- Vinyasa Flow
