Three-Legged Dog
TRI PĀDA ADHO MUKHA ŚVĀNĀSANA (त्रि पादा अधो मुख श्वानासन)
(tri paah-dah AH-doh MOO-kah Shva-NAAH-sah-nah)
1. Start in Table Pose (Bharmanasana), on your hands and knees, with your knees under your hips and your shoulders over your wrists. Press down through your palms, spreading your fingers, to ground yourself in this posture. Be sure not to lock the elbows.
2. Lengthen the back of your neck to be in line with your spine and curl your toes under.
3. Pressing into your palms, exhale, and engage your core to lift your hips up and back, making sure that your arms and shoulders are aligned. Your upper arms should frame your ears, with your shoulder blades rotated externally and drawn down and flat, so that your chest is open and broad.
4. With your feet about hip-distance apart, use your quadriceps to gradually push your legs straight, being mindful not to lock your knees. If possible, press your heels to the mat.
5. Continue engaging your core to lengthen your torso and pull the belly into the spine, as you lift your right leg and reach your toes to the sky. Alternatively, you can flex your foot.
6. Make sure that your hips are squared so that your lifted right leg is aligned with the arms, shoulders, spine, and hips. Keep the neck soft and gaze toward the left knee or ankle.
7. Hold the pose for several breaths (about 20 seconds), then slowly release back to the mat into Table Pose (Bharmanasana). Repeat on the other side.