Three legged Downward Facing Dog – Tri Pada Adho Mukha Svanasana

Tri = Three
Pada = Foot
Adho = Downward
Mukha = Face
Svana = Dog

How to do

– From table pose, curl toes under and lift hips up and back
– Press hips where back wall meets the ceiling
– Hands open wide pressing into the entire surface
– Widen shoulders and press away from ears
– Legs are straight, lifting one leg at a time back and up
– Heels pressing towards earth


– Energizes the body
– Stretches and strengthens whole body
– Helps relieve the symptoms of menopause
– Helps prevent osteoporosis
– Improves digestion
– Helps improve balance and core strength


– Carpal tunnel syndrome
– Third trimester pregnancy
– High blood pressure
– Glaucoma