Tri Pada Adho Mukha Svanasana – Three-Legged Down Dog
This pose is more than a transition, when practiced mindfully this pose prepares the body for Warrior III, Standing Splits, and Handstand.
“tri” – Three
‘pāda’ – foot or leg
“adho” – downward
“mukha” – facing
“śvāna” – dog
“āsana” – posture
How to do Three-legged down Dog:
- From downward facing dog press the hands onto the mat and spread the fingers wide.
- Lift the right leg towards the ceiling, flex the toes and reach towards the back of the room with the ball of the foot whilst pressing down through the heel of the left foot.
- Engage and strengthen the left leg as much as possible, all the while pressing the floor away with your hands and rolling the shoulders away from each other.
- Lengthen through the spine, relax the neck and keep the weight evenly distributed through the hands.
- If you have tight hamstrings keep a slight bend in the left leg and extend the right leg as much as possible, after 5 breathes bring the right leg back down onto the mat.
- Repeat on the left side.
Benefits of Three – Legged Down Dog:
- Full body stretching
- Strength building
- Energising an rejuvenating the nervous system
- Relief from stress, headaches, fatigue, poor digestion and back pain
For many years I have enjoyed an active lifestyle, this included rock climbing, mounting biking and windsurfing now days its all about the yoga, swimming or going to the gym, and along side all of these I take a great interest in the foods that I consume. I love to research new recipes and now how all the different whole foods that I am using are going to benefit me not only with my physical body but also my mental body. I love to share and inspire people to be come healthier be it through yoga, or adopting a cleaner whole foods eating plan.