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OVERVIEW & PURPOSE

This energizing asana is a great warm-up and gets the fire going in the body. It’s a great strength builder to the abdomen, arms, chest and shoulders. It also relieves low back discomfort while warming up the hip joints.

BENEFITS

  • Helps to improve posture.
  • Strengthens muscles in the upper body.
  • Great for people that experience neck pain.

PREPPING FOR THE POSE

Though this exercise can be practiced on its own, you’ll notice even greater benefits if practiced on a “warm body”. Poses to help you achieve that would be:

  • Cycling Pose
  • Free bird Pose

 

PROPS & VARIATIONS

Props are very important to a practice. They are made to assist in correct postures, and assist in injury prevention. Please use them if necessary.

  • If you experience wrist pain or weakness, you can practice on your forearms. This will build strength in the deltoid, trapezius and upper arm.

GETTING INTO IT

Feel this pose in your abdominal, hips and glute muscles.

  1. Begin in Downward Dog.
  2. Keep your core engaged as you inhale
  3. Raise one leg off the mat and straight into the air.
  4. This is Three-Legged Dog Pose.
  5. As you exhale bring your knee to your chest.
  6. Inhale straighten the leg and shift back to Three-Legged Dog.
  7. Repeat 3 times each side, and gradually increase with time.

THINGS TO CONSIDER

  • After how many days practicing this did you feel a difference in posture?
  • Record how many reps you begin with, and account for your strength/growth.

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