Eka Pada Adho Mukha Svanasana Hip Opener

Three Legged Downward Dog Hip Opener

AnklesBackCoreHipsHamstringsShoulders
Three Legged Downward Dog Hip Opener demonstrated on a yoga mat
Right-side demonstration

How to do Three Legged Downward Dog Hip Opener

  1. From downward dog, keep your left foot grounded and lift your right leg behind you.
  2. Spread your fingers comfortably and press through both palms and finger pads.
  3. Bend your lifted right knee, bringing your heel toward your seat.
  4. Open your right hip and let your right foot travel toward the left.
  5. Keep both hands grounded as your right hip opens.
  6. Press the floor away so your chest does not collapse between your arms.
  7. Keep your neck long rather than dropping your head backward.
  8. Bring your chest toward the mat and turn your right knee downward to level your hips.
  9. Extend your right leg behind you, then lower your right foot beside your left.

Variations

Let your chest turn slightly right only while both hands stay firmly grounded. Look slightly right only if your neck stays comfortable and both hands remain grounded.