It stretches the torso, strengthens the arms and legs, and rests and rejuvenates the brain. Three-Legged Downward-Facing Dog provides all the great benefits of Down Dog, but also stretches the inner and outer hip, side body, and improves balance.
Today I am going into the 3 legged down ward dog, extending the back leg up, which is an amazing stretch.
Three-Legged Downward-Facing Dog Pose Step-By-Step
Begin in Tabletop Pose, on hands and knees, with your shoulders stacked directly over your wrists, and your hips stacked directly over your knees.
Take a look down at your hands. Ensure that the creases of the wrists are parallel to the short edge of the mat, that the fingers are spread wide, and that the weight is distributed evenly through the palms and the knuckles, particularly of the pointer and middle finger.
On an exhale, tuck your toes under and begin to slowly extend the legs, lifting the hips up high toward the ceiling. Keep the knees bent for as long as you need to here in order to maintain the length along the spine.
Continue lifting the hips high and back, and press the tops of your thighs toward the back of the room. Keep your ears in line with your arms, and firm up through the upper outer arm.
Remain in Downward-Facing Dog for three deep breaths, creating space in the legs and drawing the heels closer to the ground.
On an inhale, extend your right leg up high and back, lifting it up toward the ceiling. Avoid the tendency to tilt the pelvis and open up through the hips immediately in an effort to lift the leg as high as possible; rather, keep the hips level with one another and the right foot flexed (with the heel reaching back and the toes pointing down toward the ground).
You can remain here with the hips level if this feels like enough—or, to move even deeper, begin to bend your right knee so that your foot drops over to the left. Point your bent knee up toward the ceiling and begin to open up and stack your hips directly on top of one another.
The weight will want to shift into the left side here. Keep the weight evenly distributed across both palms and drop the right shoulder so that the upper body remains squared.
Stay in the pose for five to ten breaths, then slowly square off the hips and lower the extended leg on an exhale. Gently walk out the legs in Downward-Facing Dog, then repeat on the other side.
For more information click the link: http://www.doyouyoga.com/how-to-do-three-legged-downward-facing-dog-pose/
I would love to hear from you, comment, like and share.
Follow me on instagram today: https://instagram.com/hippiechicktrainer
Join me on facebook: https://www.facebook.com/thehippiechicktrainer
Cheers Leisa Timms Online Personal Trainer