Three-Legged Downward Dog anatomy
Three-Legged Downward Dog · Eka Pada Adho Mukha Svanasana · Tư thế chó ba chân úp mặt
Three-Legged Downward Dog mainly works gluteus maximus (right), hamstrings (right), quadriceps, erector spinae; it stretches hamstrings (left), gastrocnemius (left), soleus (left), latissimus dorsi; gluteus medius (left), obliques, transversus abdominis stabilize.
Opening the 3D model…
From Downward-Facing Dog, lift one straight leg up behind you in line with the torso, toes pointing down and the hips level. The standing leg stays straight with the heel reaching toward the floor; the hands push the floor away and the spine stays long. The glutes and hamstrings of the lifted leg work while the back of the standing leg and the shoulders lengthen.
Muscles in this pose
Working (contracting): Gluteus maximus (right), Hamstrings (right), Quadriceps, Erector spinae, Deltoid, Triceps brachii, Serratus anterior
Stretching: Hamstrings (left), Gastrocnemius (left), Soleus (left), Latissimus dorsi, Wrist flexors
Stabilizing: Gluteus medius (left), Obliques, Transversus abdominis, Rotator cuff
Why these muscles work or stretch
- Gluteus maximus · Working (contracting): Extends the hip to lift the right leg
- Hamstrings · Working (contracting): Work with the glutes to hold the leg up
- Quadriceps · Working (contracting): Keeps the lifted knee straight
- Erector spinae · Working (contracting): Keeps the spine long so the back doesn't round
- Triceps brachii · Working (contracting): Straightens the elbows to push the floor away
- Serratus anterior · Working (contracting): Holds the shoulder blades flat against the rib cage
- Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
- Gluteus medius · Stabilizing: Keeps the pelvis level over the standing leg
- Obliques · Stabilizing: Keep the hips level and square
Practice cues
- Keep the hips level; don't open the hip of the lifted leg
- Reach out through the lifted heel, leg in line with the torso
- Press evenly through both hands and push the floor away
Benefits
- Strengthens the glutes and hamstrings of the lifted leg
- Stretches the back of the standing leg, the calf and the shoulders
- Strengthens the shoulders and arms and trains pelvic stability
Cautions / contraindications
- Avoid with wrist or shoulder injuries
- Take care with uncontrolled high blood pressure, glaucoma or retinal problems
- Go gently with low back pain: lift the leg lower and keep the hips level
Easier variations
- Bend the standing knee and lift the leg lower
- Put the hands on blocks to ease the load on the wrists and shoulders
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Downward-Facing Dog Adho Mukha Svanasana
- One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana
- Bird Dog Dandayamana Bharmanasana
- Wild Thing Camatkarasana
- Wheel Pose (Upward Bow) Urdhva Dhanurasana
- Warrior III Virabhadrasana III
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)