Three-Legged Dog, or Tri Pada Adho Mukha Svanasana, is a variation of Downward Facing Dog in which one leg is lifted toward the sky. This energizing posture builds upper body strength, stretches the legs and hips, and challenges core stability and balance.

It is commonly used in Vinyasa flows as a transition or prep pose for hip openers, standing balances, or arm balances like Wild Thing and Eka Pada Koundinyasana.

Benefits of Three Legged Dog

• Builds Shoulder & Arm Strength: Requires engagement through the upper body
• Strengthens the Core & Glutes: Stabilizes the lifted leg and pelvis
• Opens the Hips: Especially in bent-knee or hip-opening variations
• Improves Balance & Coordination: Demands full-body awareness
• Stretches the Hamstrings & Calves: Extends the back of the standing leg
• Enhances Transitions: Prepares for poses like lunges, splits, and inversions

How to Practice Three Legged Dog

1. Begin in Downward Facing Dog, with hands shoulder-width apart and feet hip-width apart.
2. On an inhale, shift weight evenly between both hands.
3. Lift your right leg straight back and up behind you, keeping the hips level to start.
4. Extend the lifted leg fully, pointing or flexing the foot.
5. Square your hips, or allow them to open slightly depending on your goal.
6. Keep your shoulders level and avoid collapsing into one side.
7. Gaze can stay between the legs or slightly forward.
8. Hold for 3–5 breaths, then lower the leg and repeat on the other side.

Contraindications

1. Wrist or Shoulder Injuries: Modify with forearm version or use props
2. Tight Hamstrings or Calves: Keep a micro-bend in the standing leg
3. Low Back Sensitivity: Avoid overarching the lumbar spine
4. High Blood Pressure: Keep the head above the heart or avoid long holds
5. Vertigo or Dizziness: Come out slowly or skip if disorienting

Modifications & Variations of Three Legged Dog

Modifications:

• Bent Standing Leg: Helps reduce hamstring tension
• Use Blocks Under Hands: Eases wrist and shoulder strain
• Shorten the Stance: Makes the pose more accessible for beginners
• Rest Heel on Wall: For feedback and stability during lift
• Keep Hips Square: Builds core strength and control before progressing

Variations:

• Hip-Opening Version: Bend the lifted knee and stack the hips
• Scorpion Tail Variation: Add a playful twist by letting the foot drop toward the opposite glute
• Knee-to-Nose Transition: Flow into core work or prep for arm balances
• Wild Thing: Flip the dog from a bent-knee variation into a backbend
• Split Prep: Keep the lifted leg high to prepare for Hanumanasana (splits)

Common Mistakes to Avoid

1. Dumping Weight into One Arm: Engage both shoulders equally
2. Opening the Hips Too Soon: Learn to lift with square hips before rotating open
3. Overarching the Back: Engage the core to protect the lumbar spine
4. Letting the Standing Heel Lift: Ground through the back of the leg
5. Rushing the Transition: Focus on alignment before moving on

When to Avoid or Modify Three Legged Dog

• Recent Shoulder or Wrist Injuries: Try Dolphin pose or skip
• Hamstring Strain: Lower the leg or reduce range of motion
• Tight Low Back: Keep hips level and core engaged
• Lack of Balance or Strength: Use a block under one hand or keep both feet on the ground
• Pregnancy (Later Stages): Avoid deep core compression or use a wall for support

Why Practice Three Legged Dog?

Three-Legged Dog is a strong, graceful expression of movement and control. It blends strength, mobility, and flow—awakening the body from the fingertips to the toes. As a versatile pose, it builds coordination and transitions smoothly into a variety of shapes.

Whether you’re using it to power up your Vinyasa, stretch out tight legs, or prep for arm balances and splits, this pose teaches balance, focus, and full-body engagement.