How To Do The Three-legged Dog

education fitness Mar 31, 2023
Align Reformer Pilates Classes Queenstown NZ New Zealand Form Clutch

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:

  1. Begin in the downward-facing dog pose, with your hands and feet on the mat, and your hips lifted up towards the ceiling.

  2. Inhale and lift your right leg up behind you, keeping your hips squared towards the floor.

  3. Exhale and press firmly into your hands, lifting your right leg up as high as you can while keeping it straight.

  4. Continue to press firmly into your hands, engaging your core muscles to help keep your hips level.

  5. Hold the pose for a few breaths, then inhale and lower your right leg back down to the mat.

  6. 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:

  1. Strengthens the upper body: The three-legged dog pose strengthens the arms, shoulders, and upper back, helping to improve overall upper body strength.

  2. Stretches the hamstrings: This pose helps to stretch the hamstrings and calf muscles, which can improve flexibility and reduce the risk of injury.

  3. Opens up the hips: The three-legged dog pose can help to open up the hips, reducing tension and improving mobility in this area.

  4. 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.

  5. Improves balance and coordination: This pose requires balance and coordination, helping to improve these skills over time.

  6. 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.

  7. 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.


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