How to Do a Downward Dog Leg Lift | Yoga
Downward Facing Dog Split (Three-Legged Dog)
Type of Pose: Standing
Benefits: Strengthens the arms and core, improves hip flexibility, increases awareness of hip position
One of the most important cues for standing yoga poses is whether the hips are closed (squared) or open. For instance, they are squared in warrior I but open in warrior II. Beginners often have a hard time knowing what this means and feeling it in their bodies. Down dog split illustrates it very nicely.
In downward facing dog, both hip points are aimed in the same direction (roughly speaking, the floor). This is the closed position. When you lift one leg to come into three legged dog, keep the hip points in the same position, facing the floor. Your lifted leg stays in the same plane, it just comes off the floor like a lever. If you are moderately flexible, the leg will probably come no higher than hip level. One way to check your orientation is to make sure that your toes are still pointing straight down at the floor.
To feel the open position, you stack one hip point on top of the other. Your leg with be able to lift much higher this way, perhaps even perpendicular to the floor. Your foot opens 90 degrees so your toes are now pointing at the side of your mat. If you bend your top knee, your heel comes toward your opposite buttock. Going back and forth between the closed and open positions is a useful exercise that gives you an awareness you can carry into other poses.
2. On an inhale, raise your right leg off the ground behind you.
3. Keep your hips level with one another as you lift the right leg. The hips should stay squared with the floor.
4. Continue releasing the left heel toward the floor.
5. Try to keep an equal amount of weight in both your arms.
6. Extend through the raised right heel and the crown of your head.
7. After holding the pose with the hips squared for several breaths, you can open the right hip, stacking it over the left hip. This will allow the right leg to come higher and give you a nice hip stretch.
8. Although you are opening the hips, try to keep the torso from twisting to the left.
9. In the open hips position, you can bend the right knee and let the right heel come toward your left buttock.
10. After several breaths, straighten the right leg and re-square your hips toward the floor.
11. Release the right foot back to the floor. Take several breaths in downward dog and then repeat the sequence on the left side.
1. Don't worry about how high your right leg comes. It is more important to keep the hips squared at first.
2. Make sure you do not spike the left heel when you raise the right leg. Keep the heel reaching toward the floor.
3. If you have wrist pain, you can do the same pose using dolphin as your starting position.
1. With your hips open and lifted knee bent (step 9, above), make three big circles with your knee in each direction.
2. The open hips position is a good entrance point to flip your dog.
Video: Yoga Tutorial: 3 Legged Down Dog / Downdog Split [hips leveled]
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