3-Leg Dog Pose
Strengthen your core and improve balance with the 3-Leg Dog Pose. A challenging yoga asana for stability and flexibility.
The 3-Leg Dog Pose mainly works the core and back, with help from the glutes & hips and traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
3-Leg Dog Pose Muscles Worked
Primary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Secondary
Glutes (gluteus maximus); Upper Traps (trapezius, upper fibers)
3-Leg Dog Pose Variations and Alternatives
How to do the 3-Leg Dog Pose
Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips.
Press into your hands to lift your hips high, coming into the Downward Facing Dog Pose. This is your starting position.
Engage your core and press the floor away from you with both hands to establish a firm base.
Inhale as you lift one leg up towards the ceiling, keeping your foot flexed as if you’re trying to stamp the sole of your foot on the ceiling.
Keep your hips square to the ground to avoid opening up the hip of the lifted leg.
Keep the lifted leg straight with energy shooting out of your flexed heel, and try to lengthen your standing leg as much as possible without compromising form.
Hold the pose for several deep breaths, focusing on lengthening your spine and maintaining balance and stability.
Gently bring your leg down and return to your starting Downward Facing Dog Pose.
Repeat the pose by lifting the opposite leg.
Perform equal repetitions on both sides.
Note: Ensure you warm up adequately before attempting this pose, and make any modifications necessary for your fitness level or any physical limitations you may have. If you are new to yoga or this particular pose, it may be helpful to work with a certified instructor to ensure proper form and safety.
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3-Leg Dog Pose FAQs
What muscles does the 3-Leg Dog Pose work?
The 3-Leg Dog Pose mainly works the core and back, with help from the glutes & hips and traps. The main muscles are the rectus abdominis and latissimus dorsi.
What equipment do you need for the 3-Leg Dog Pose?
None. The 3-Leg Dog Pose is a bodyweight exercise, so you can do it anywhere.
What are some 3-Leg Dog Pose variations and alternatives?
Similar exercises include the 3-Leg Chaturanga Pose, Alternating Leg Downward Dog, Bird Dog Hold and Bird Dog.
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