Three Legged Downward Dog

A variation of downward dog that increases hip and hamstring stretch while improving shoulder mobility and balance.

Instructions

1. Begin in downward dog position with hands and feet on the ground, hips raised.
2. Keep your head between your arms and your core engaged.
3. Lift one leg up toward the ceiling, creating a straight line from that heel to your head.
4. Keep the raised leg in line with your hip, or rotate your hips open for a deeper stretch.
5. Press your chest toward your thighs and breathe deeply.
6. Hold for 20-30 seconds and return to downward dog.
7. Repeat on the opposite side.

Tips

• Press your hands firmly into the ground for shoulder stability.
• Keep your hips level and avoid rotating excessively.
• Maintain a neutral head position with your gaze toward your feet.
• This variation increases the stretch to the hip flexor of the lifted leg.
• Perform on both sides to develop balanced mobility.