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
Begin by transitioning from a standing position into Adho Mukha Svanasana (Downward-facing Dog Pose) in a gentle manner.
Step 2
Inhale deeply and lift your left foot off the floor, extending your leg behind you.
Step 3
Ensure that your hands and right foot remain grounded on the floor.
Step 4
Focus on maintaining your balance as you lift your left foot.
Step 5
Pay attention to keeping your hips parallel and squared to the ground, avoiding any lifting of the left hip.
Step 6
To enhance your balance, spread your fingers wide apart. Additionally, firmly plant your right heel on the ground and slightly extend it towards the back.
Step 7
Shift and distribute your body weight evenly between both hands and your right leg.
Step 8
Direct your gaze downward and hold the pose for 30 to 60 seconds while maintaining your breath. Exhale and gently lower your leg.
Step 9
Once again, with an inhalation, lift your right leg and follow the same process.
Step 10
Repeat this sequence for approximately 6 to 10 rounds, enjoying the benefits of the asana.

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.

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.