Technique
- From Downward dog position, lift one leg straight up and back, extending through the big toe.
- Release and repeat on the other side.
Form tips
- Keep the weight evenly distributed across both hands and the base foot.
- Keep the hips level: don’t let the hip of the extended leg lift up.
- Don’t let the shoulders dip or lean to one side.
- Feel the stability in the core of the body, pulling the ribcage in toward the spine, and the shoulders engaged.
Logging: Work each side for the time indicated.
Muscles
Flexibility
Primary
- Glutes
- Hamstrings
- Legs
- Chest
- Back
Secondary
- Hip adductors
- Pelvis
Equipment
Appears in
Other disciplines
Joint movements
Progressions
Downward dog one-leg squat
Intermediate
Front kick-through to one-legged dog
Novice
Regressions
Downward dog
Beginner
Downward dog foot pedal
Beginner
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