Hetal Trivedi

Tri Pada Adho mukh svanasana/One Legged Downward Dog Pose

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One-legged Downward dog or Three-legged Downward facing dog or Tri Pada Adho Mukh Svanasana is a modified and advanced level of the Downward dog pose also known as Adho Mukha Svanasana.


  1. Begin in Downward Facing Dog. Gently lift your hips upwards, unbending the knees and balancing weight on palms.
  2. Inhale and lift your right leg up. Point your toes towards the ceiling and keep your knees straight. Slowly exhale. Press your left heel firm on the floor
  3. Try to hold your head in a position with shoulders parallel to the ground and gaze at your left thigh or up toward your belly. This will help you to stay balanced.
  4. Hold this pose for five breaths. 
  5. While releasing, exhale first, and get back into Downward Facing Dog/adho mukha svanasana. Repeat on the other side.



  1. This pose is highly effective in strengthening ankles, toes and knees while stretching the shoulders, back and calves.
  2. Calms the mind and provides relief in sinusitis and strengthens the nervous system.
  3. Helps in opening hips and hamstrings.
  4. Improves balance.



Pregnant women and high blood pressure patients should avoid performing this pose. Also, avoid in case of chronic headaches.



Hetal Trivedi ( Yoga Expert )

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