How To Do The Three-legged Dog
Mar 31, 2023
The three-legged dog, also known as tri-pod dog, is a pose that strengthens the arms, shoulders, and core while stretching the hamstrings and opening up the hips. Here's how to do the three-legged dog pose:
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Begin in the downward-facing dog pose, with your hands and feet on the mat, and your hips lifted up towards the ceiling.
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Inhale and lift your right leg up behind you, keeping your hips squared towards the floor.
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Exhale and press firmly into your hands, lifting your right leg up as high as you can while keeping it straight.
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Continue to press firmly into your hands, engaging your core muscles to help keep your hips level.
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Hold the pose for a few breaths, then inhale and lower your right leg back down to the mat.
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Repeat on the other side, lifting your left leg up and holding the pose for a few breaths.
Some tips to keep in mind as you perform the three-legged dog pose:
- Keep your hands and feet firmly planted on the mat to help maintain balance.
- Keep your hips squared towards the floor, avoiding twisting or tilting your body.
- Engage your core muscles to help keep your body stable and prevent sagging in your lower back.
- If you're having difficulty with the pose, you can modify by bending your lifted leg and keeping your knee close to your chest.
The three-legged dog pose, also known as tri-pod dog, offers a wide range of physical and mental benefits. Here are some of the key benefits of this pose:
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Strengthens the upper body: The three-legged dog pose strengthens the arms, shoulders, and upper back, helping to improve overall upper body strength.
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Stretches the hamstrings: This pose helps to stretch the hamstrings and calf muscles, which can improve flexibility and reduce the risk of injury.
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Opens up the hips: The three-legged dog pose can help to open up the hips, reducing tension and improving mobility in this area.
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Increases core strength: By engaging the core muscles to help stabilize the body in this pose, the three-legged dog can help to improve core strength and stability.
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Improves balance and coordination: This pose requires balance and coordination, helping to improve these skills over time.
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Relieves stress and anxiety: The three-legged dog pose is a calming pose that can help to reduce stress and anxiety, promoting overall mental wellbeing.
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Energizes the body: This pose can help to increase energy levels and promote feelings of vitality and wellbeing.
The three-legged dog pose is a great addition to any practice, offering a range of physical and mental benefits. Remember to always listen to your body and avoid pushing yourself beyond your limits. With practice and patience, you can master the three-legged dog pose and enjoy the benefits of improved strength and flexibility in your body.
