One-Legged Downward-Facing Dog Pose - Eka Pada Adho Mukha Svanasana

One-Legged Downward-Facing Dog Pose - YanvaYoga


One-Legged Downward-Facing Dog Pose or Eka Pada Adho Mukha Svanasana (Eka Pa-da Ah-doh MOO-kuh shvan-AHS-uh-nuh) is a standing inversion that requires balance and flexibility. The name comes from the Sanskrit, eka, meaning “one”; pada, meaning “foot”; adho, meaning “downward”; mukha, meaning “face”; svana, meaning “dog”; and asana, meaning “pose.”
Also known as Three Legged Downward Facing Dog Pose or Tri Pada Adho Mukha Svanasana.
Eka Pada Adho Mukha Svanasana – requires stretch in the shoulders and wrists and increases flexibility in the hamstrings.

Step-by-Step Instructions

Step 1
First, stand properly from standing position gently go to Adho Mukha Svanasana (Downward-facing Dog Pose).
Step 2
Breathe in and raise your left foot off from the floor and lengthen (extend) your leg behind you.
Step 3
Note that your hands and right foot should remain on the ground.
Step 4
Try to maintain the balance when you lift up your left foot.
Step 5
But not to lift your left hip, you’ve to keep your hips parallel and squared to the ground/floor.
Step 6
For maintaining the balance spread your fingers as much as you can. Also, you firmly grounded your right heel on the ground and little extends it towards the back.
Step 7
Shift and maintain your body weight on your both hands on right leg.
Step 8
Keep your head downward. Remain in the pose for 30 to 60 seconds to hold your breath also. Exhale and bring down your leg.
Step 9
Again, with inhale lift up your right leg and follow the same process.
Step 10
Perform this Asana about 6 or 10 rounds.

Benefits and Contraindications


Strengthens the arms

Quiets the mind

Stretches the hamstrings and hip flexors

Develops confidence in balance

It gives a good stretch to the spine, the quadriceps and the leg muscles. relieves pain in upper and lower back

Relieves pain in upper and lower back


Carpal tunnel syndrome

Eye or inner ear infections

Late-term pregnancy

High blood pressure

Back, arms, or shoulders injuries

Photo poses in different angles

Modifications, Props and Tips

  • Keep the lifted leg bent: If you find it challenging to straighten your lifted leg, you can keep the knee bent and focus on maintaining proper alignment in the rest of the body.
  • Use a block under the lifted hand: If you have trouble reaching the ground with your lifted hand, you can place a block under your hand to bring the floor closer to you. This modification can help you maintain proper alignment in the shoulders and prevent strain in the wrist.
  • Use a wall for support: If you have trouble with balance in this pose, you can practice with your feet against a wall for support. Start with your feet about a foot away from the wall and gradually move them closer as you gain more confidence and strength in the pose.
  • Keep the lifted leg on the ground: If lifting your leg off the ground is too challenging, you can keep the foot on the ground and focus on maintaining proper alignment in the rest of the body. This modification can help you build strength and stability in the legs.

Frequently Asked Questions

Can beginners do Eka Pada Adho Mukha Svanasana?

Yes, beginners can do this pose, but they may need to modify it by using blocks or props for support. It’s important to work within your own range of motion and not push too far beyond your limits.

Are there any precautions to take while doing Eka Pada Adho Mukha Svanasana?

If you have any injuries or medical conditions that affect your hips, lower back, or hamstrings, it’s important to talk to your doctor or a qualified yoga instructor before attempting this pose. You should also avoid this pose if you have any pain or discomfort in your wrists, shoulders, or neck. Always work within your own range of motion and listen to your body.

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Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.