How To: Three-Legged downward facing dog

3legged dog
3legged dog

Downward-Facing split, One-legged downward-facing dog, Three-legged downward-facing dog, Three legged Dog, DownDog Split, What have you pose... Lots of names for this one!

Tips & Tricks:

  • When you pull your leg in, round as much as you can by pulling in your stomach. Think angry Halloween Cat.
  • Keep hips square...This has been my biggest challenge:/  If your hips are open, you are going to have to tap into extra strength to maintain squared off hips.  The other week when I was traveling I got to take class at this awesome studio in Venice called Exhale &  had the opportunity to take class from the Alignment Queen,  Annie Carpenter. In just one class, she gave me so much to work on, it was incredible how much homework I took from her. At one point she hovered over me &  told me "Your mantra is CONTROL, CONTROL, CONTROL." Yes mam'. So, control those hips ladies & gents- I'm still working on it too:)
  • Feel out your shoulder alignment. It's easy to have one shoulder come out more than the other, so again, tap into your strength & make your mantra CONTROL. Spread your fingers wide and press firmly through your palms and knuckles. Distribute your weight evenly across your hands to help maintain a strong base.


  • Opens hips & ribs
  • Builds balance
  • Energizing
  • Strength building
  • Full body stretch