One legged downward facing dog

Pose Directory > STANDING

One legged downward facing dog

Eka pada adho mukha svanasana

STEPS

One legged downward facing dog pose is a fun-tastic preparatory posture for handstand, headstand and standing splits as it strengthens the hamstrings and hip flexors. One legged downward facing dog, sometimes known as Balanced Dog or Three Legged Dog extends the benefits of the original standard pose as the challenge is to find alignment and stability in an asymmetrical position.

Begin from active child. Tuck the toes, press the chest towards the thighs and lift the hips, coming into downward facing dog pose. Press the ground away with the hands. Lift the right foot off the ground stretching out through the heel.

TEACHER QUEUES

VISUALIZATION COMMENTS

Imagine pushing the floor away with the hands, making one line of energy between hand and toes of extended leg.

TECHNICAL COMMENTS

The shoulders should be square, with hands evenly spaced and shoulders distance apart. To avoid twisting the hips, keep them closed with inner thigh of extending leg rotating in and upward. Push out through the heel of extended foot and lift the knee cap to engage quads. To square the hips bring the eye gaze to the toes of the flexed foot. Aim to align the hand, shoulder, hip and foot of extending leg. The standing foot should be flat (if possible).

BENEFIT COMMENTS

Strengthens the legs, arms and shoulders
Improves balance and coordination
Strengthens and tones the back and hips
Stimulates circulations
Opens the upper back (between shoulder blades)

WATCH OUT FOR

Twisting hips (close the hips together)
Opposite shoulder lifting (realign by pressing hands evenly into ground)
Bent leg (extend out through the heel)

CONTRAINDICATIONS

Carpel tunnel syndrome
High blood pressure

MODIFICATIONS

Place extend foot against a wall
Place wedge or blanket under heel
Place strap around arms

VARIATIONS

Bend the knee of extend leg and open hip
Extend hand on opposite side
Reach back and hold ankle of the extended leg

YOGA COUNTER POSES

Vinyasa
Standing forward bend (Padothanasana)
Flip-the-dog (Camatkarasana)

Written By: Brenda Hamlet

Brenda Hamlet is a RYT 200 yoga teacher and journalist. More information about Brenda can be found at https://www.facebook.com/brendahamletyoga

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