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.
- Begin in Downward Facing Dog. Gently lift your hips upwards, unbending the knees and balancing weight on palms.
- 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
- 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.
- Hold this pose for five breaths.
- While releasing, exhale first, and get back into Downward Facing Dog/adho mukha svanasana. Repeat on the other side.
- This pose is highly effective in strengthening ankles, toes and knees while stretching the shoulders, back and calves.
- Calms the mind and provides relief in sinusitis and strengthens the nervous system.
- Helps in opening hips and hamstrings.
- 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 )