How to do Three-Legged Down Dog (Left)

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: abs, triceps, chest, shoulders, calves, hamstrings


From a standing position draw your belly button to your spine to activate the belly and fold forward from the hips. Bend your knees as much as you need to get your hands to reach the floor. Walk your hands out in front of you towards a Downward Dog 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. Slowly lift your left leg up as high as it will go whilst keeping your hips level. Hold for a few breaths. Then bring the left leg down and walk your hands back to your feet to rise back up.

A common mistake in this pose is to lift the left hip high in the air so the leg will go higher. Instead focus on the Glute Max muscle at the back of the body working more and keeping hips aligned.

How to make Three-Legged Down Dog (Left) easier

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