Vinyala

Pose sheet

Three-Legged Downward-Facing Dog with Bent Knee and Stacked Hip

Tri Pāda Adho Mukha Śvānāsana (bent knee, stacked hip)त्रिपाद अधोमुखश्वानासन

Support yourself on both hands and one foot; bend the lifted knee and stack hips.

Open this pose in the 3D body

Steps

Support

Both palms and the foot of the supporting leg.

Enter

  1. Start in Downward-Facing Dog with hands shoulder-width apart.
  2. Inhale and lift one leg behind you.
  3. Exhale; bend the lifted knee, bringing your heel toward your buttock.
  4. Open your pelvis and stack the lifted hip above the other.
  5. Point your knee upward; keep both shoulders facing the floor.

Hold

  1. Press both palms down, spreading and engaging your fingers.
  2. Keep your shoulders facing the floor and your arms straight.
  3. Keep the lifted knee bent and heel toward your buttock.
  4. Lengthen both sides of your waist and engage your abdomen.

Exit

  1. Lower the lifted foot and return to Downward-Facing Dog.
  2. Repeat with the other leg.
Breathing
Inhale to lift; exhale to bend. Breathe while holding.
Duration
2 breaths.

Adapt

Adaptations

  • Bent supporting kneeBend it slightly to maintain the length of your back.
  • Lifted supporting heelRaise your heel, keeping your forefoot grounded and your back long.

Variations

  • Square pelvis: lifted leg straight, without opening the hip.

Signals of effort

  • Head below your pelvis.
  • Sustained load on both wrists.
  • Only one foot grounded.
  • Pelvis open relative to your shoulders.