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Writer's pictureSara Evans

Asana of the Month: 3-legged Downward Dog

Believe it or not, I took inspiration for my latest write up on this month's pose: 3-legged down dog from my walk this morning with my two doggos!! I was admiring how well my boy dog - Banjo executed his balance whilst performing an epic wee against the tree…it got me thinking how this asana is rarely taught as a posture in and of itself - it's often thought of as JUST a transition…but there's so much more to explore!  


It's rare that you'll hear me use the Sanskrit name when cueing the pose in class: Eka (one) Pada (legged) Adho (Down) Mukha (Face) Svanasana (Dog) because it's quite the mouthful, but when practiced mindfully Three-Legged Downward Dog can help to build integrity and awareness for other asanas.


Students often loose integrity in the asana by:

🚫 Collapsing into the hip of the standing leg

🚫 Shortening the waist of the standing leg

🚫 Dumping into the shoulder of the standing leg

🚫 Collapsing and causing compression in the low back

 

Instead try these tips:

✔️ Grounding evenly through both hands while gripping the mat

✔️ Maintain a neutral spine, with a gentle hug of belly in and up!

✔️ Bend one or both knees for more spaciousness

✔️ Reach out through sole of lifted leg to create more strength

✔️Hip of lifted leg facing the ground - this better recruits the glues and FYI: function always trumps form!

 

Even though 3-legged downward dog is often taking us from one posture to another - a transition - perhaps change your perspective in your practice and on postures in general; allow yourself to enjoy the moments in between while you're on your mat: pause; explore, feel and adjust ~ this is where the sweetness (sukha) of the asana truly comes alive and flows through into our every day!

Sara x


I've included a photo of my boy...cause he's so cute!

My 3-legged dog inspo!


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