One-Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana): Video Tutorial & Yoga Guide
| Workout | One-Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana) |
| Primary Muscle Group | Hamstrings |
| Secondary Muscle Group | Glutes, Shoulders, Lats |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Stretch and Strength |
| Exercise Type | Yoga |
| Difficulty | Intermediate |
One-Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana): Video Tutorial & Yoga Guide
One-Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana): Step-by-Step Guide
- Step 1: Start in a standard Downward Facing Dog (Adho Mukha Svanasana). Spread your fingers wide and press your hands firmly into the floor. Keep your hips lifted and your back straight.
- Step 2: Shift your weight slightly to your left foot. Lift your right leg straight up behind you, keeping your hips square to the floor.
- Step 3: Stretch your lifted leg as high as you can without twisting your hips. Flex your toes toward the floor to keep your leg active and aligned.
- Step 4: Engage your core and press through your standing foot and both hands to maintain balance. Hold the pose for several breaths, keeping your gaze toward your knees or feet.
- Step 5: Lower your lifted leg back to Downward Facing Dog and switch sides. Lift your left leg, repeat the same steps, and hold the pose. Great job—stay strong and steady!
One-Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana): Overview
One-Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana) adds a balance and strength challenge to the classic Downward Facing Dog. It stretches your hamstrings, hips, and shoulders while engaging your core and improving stability.
One-Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana): Benefits
This pose stretches your hamstrings, calves, and shoulders. It strengthens your arms, core, and legs while improving balance and body awareness. Practicing this pose enhances flexibility, stability, and focus.
One-Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana): Pro Tips & Advanced Techniques
- Keep Your Hips Level: Avoid twisting your hips as you lift your leg. Focus on alignment.
- Engage Your Core: Use your core to maintain stability and balance in the pose.
- Press Through Your Hands: Push evenly through your palms to protect your wrists.
- Move Slowly: Lift and lower your leg with control to build strength and focus.
One-Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana): Progression Plan
Beginner
Intermediate
Advanced
One-Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana): Frequently Asked Questions (FAQs)
What muscles does One-Legged Downward Facing Dog work?
+It stretches your hamstrings, calves, and shoulders while strengthening your arms, core, and legs.
Can beginners try this pose?
+Yes! Start with a low leg lift and focus on balance and alignment.
How does this pose improve balance?
+It challenges your body to stabilize using your core, arms, and standing leg.
How often should I practice this pose?
+Practice it 2-3 times a week as part of your yoga or stretching routine.
What mistakes should I avoid?
+Don’t let your hips twist or sag. Keep your core engaged and your movements controlled for proper alignment.
