How to do Three-Legged Downward Dog Pulse (Right)

Instructions

From your hands and knees, pull your belly button to the spine to activate the core. Press firmly into your hands and feet to raise your knees off the floor coming into an inverted ‘V’ position. Have the knees slightly bent whilst simultaneously directing your heels towards the floor, stretching the back of the legs. Aim to create a straight line with your spine from hands to hips, pull your belly button to your spine and pull your lower ribs into the body. Press your hands firmly into the floor and make space between the arms and the ears. Raise your right foot up toward the ceiling, aiming to keep your right leg as straight as possible. Try to create a straight line from the back of your head to your right heel. Gently pulse your right foot up and down.

A common mistake in this pose is to have a rounded lower back rather than a straight spine. To correct this, especially if your Hamstrings (back of thighs) are tight is to bend the knees deeply and aim to tilt the coccyx up to the ceiling slightly more.

This exercise has also been called the Wundabesque.