Tuesday Tip: Three-Legged Down Dog

Three-legged down dog is a great way to stretch your hamstrings and transition to stepping one foot forward. This pose isn’t about how high you lift your leg or foot; rather, it’s all about lengthening! Here are some key points to keep in mind the next time you are in three-legged down dog!

1. If you typically feel off-balance in this pose, move your feet closer together in downward facing dog and then lift one leg toward the ceiling.

2. Continue to press your chest toward your thighs as you would in downward facing dog.

3. Work on straightening your lifted leg. This may require that you lower your leg some, which is totally acceptable! With practice and time, your hamstrings will lengthen and you will be able to lift your leg higher. 

4. Keep your hips and shoulders square to the mat (this may also require that you lower your lifted leg some) and your raised foot flexed toward you. 

If you need to brush up on your downward facing dog or if you're ready to work on stepping one foot forward from downward facing dog, check out our previous Tuesday Tips (all available under LEARN on our website)!