Three-Legged Downward Dog (Eka Pada Adho Mukha Svanasana)

Interesting Fact: Three-Legged Downward Dog, or Eka Pada Adho Mukha Svanasana, is a dynamic variation of the classic Downward Dog pose. This pose not only enhances balance and stability but also adds an element of challenge and fun to your practice.

Benefits of Three-Legged Downward Dog

Physical Benefits:

• Strengthens: Arms, shoulders, core, and leg muscles.

• Stretches: Hamstrings, hip flexors, and calves.

• Improves: Balance and coordination.

• Enhances: Flexibility in the hips and shoulders.

Energetic Benefits:

• Stimulates: The Root Chakra (Muladhara) and Sacral Chakra (Svadhisthana), promoting grounding and creativity.

• Balances: Energy flow throughout the body, enhancing overall vitality.

Contraindications

• Avoid if you have severe carpal tunnel syndrome or wrist injuries.
• Not recommended for those with high blood pressure or late-term pregnancy.
• Approach with caution if you have shoulder or lower back issues.

Practice Guide

Dristi (Gaze): Focus on a point between your hands or slightly forward to maintain balance and alignment.

Bandhas (Energy Locks):

• Mula Bandha: Engage the pelvic floor muscles to stabilize the pose.
• Uddiyana Bandha: Engage the abdominal muscles to support the lower back.

Mudras (Hand Gestures):

• Hasta Mudra: Spread your fingers wide and press firmly into the mat to create a stable base.

Steps to Perform the Pose:

Preparation:

• Begin in Downward-Facing Dog (Adho Mukha Svanasana) with your hands shoulder-width apart and feet hip-width apart.

Entering the Pose:

• Shift your weight onto your left foot and lift your right leg towards the ceiling, keeping your hips square.
• Flex your right foot and point your toes towards the floor to engage the leg muscles.

Maintaining the Pose:

• Keep your arms straight and press your chest towards your thighs.
• Hold the pose for 5-10 breaths, maintaining a steady and even breath.

Exiting the Pose:

• Slowly lower your right leg back to the mat, returning to Downward-Facing Dog.
• Repeat on the other side.

Counter Pose:

• Child’s Pose (Balasana): Helps to release the lower back and shoulders after the inversion.

Pro Tips:

• Keep your hips level to avoid twisting your spine.
• Engage your core throughout the pose to maintain stability.
• Use a block under your hands if you have tight hamstrings or wrists.