Yoga poses have become a part of everyday life for many people, as a way of stretching, getting fit, and finding a sense of inner peace. The poses can be adapted to individual needs, and range from very simple to absolutely complex. Among the most common poses you will find the ‘Three-Legged Downward Facing Dog’, which is suitable for all kinds of yogis.
This particular pose should be carried out with a few simple steps. Firstly, start on all fours, with your hips aligned with your shoulders, and your hands in line with your hips. Spread your fingers firmly and evenly apart – this will ensure better stability. Secondly, tuck your toes and raise your hips towards the ceiling, forming an “A”-like shape. If this is uncomfortable for you, you may adjust your feet placement for better comfort. Now extend one leg towards the backward, attempting to make it as parallel to the floor as possible. At the same time, rotate the thigh of your other leg inwards, while keeping its toes pointed slightly outward.
This popular yoga pose is particularly good for those who spend long hours sitting; it helps to open up the hips and stretch out the hamstrings. The inversion also helps to boost circulation and re-energize the body, while the extension of the arms helps to build strength. In addition, many yogis feel that the pose helps to better their concentration.
This pose should not be performed if you have any wrist or back injuries, and it is recommendable to avoid it when pregnant or menstruating. During the pose, make sure your core is engaged, and that you maintain a sound breath throughout the entirety of it. Most importantly, never push yourself further than feels comfortable and remember that yoga should still be a relaxing practice.
The ‘Three-Legged Downward Facing Dog’ is a powerful pose perfect for beginners and more advanced practitioners than can be adapted to each individual’s needs. With many benefits and simple instructions, this pose can help energise your overall yoga practice. Before performing the pose, make sure you are aware of its safety tips and, if it does not feel comfortable, do not push yourself too much.