3 Legged Down Dog with Stacked Leg Pose

Three Legged Downward Facing Dog Pose Variation Stacked is a deep hip opening that is asymmetrical of Adho Mukha Svanasana and prepares the hips for a deeper practice. Tri Pada Adho Mukha Svanasana Variation Stacked is included in inversion yoga poses, and the practice of this inversion helps in gaining self-confidence, boosts energy, teaches proper alignment (hips, shoulders and feet), improves flexibility and strength in the arms and shoulders, and improves body-breath awareness. 

At a more advanced level, this variation can be a preparation for the mini flow like  Urdhva Dharurasana Kickover Vinyasa (Wheel Pose Kickover Flow), when the hips, back, arms, shoulders, and core are strong.

3 Legged Down Dog with Stacked Leg Pose — Tri Pada Adho Mukha Svanasana Variation Stacked Leg (Tri Pa-da Ah-doh MOO-kuh shvan-AHS-uh-nuh). Its name comes from six Sanskrit words:

• Tri — meaning Three
• Pada — meaning Foot or Leg
• Adho — meaning Downward
• Mukha — meaning Facing
• Savana — meaning Dog
• Asana — meaning Posture

Benefits of 3 Legged Down Dog with Stacked Leg Pose:

• Helps stretches active leg’s quadriceps, hip flexors, gluteus maximus, while strengthening standing leg’s hamstrings & calf muscles
• It's an asymmetrical pose
• By engaging core muscles, it keeps upper back, shoulders & rib cage active to help support hips in a gentle twist, along with keeping body balanced & stable with the active use of wrists, arms, shoulders, chest, & abdominal muscles
• Keeps entire body active, stretching & contracting muscles respectively, to open hips
• An intense hip opening pose as one externally rotates the hip of the bent leg
• Helps work on less flexible hip, & increases range of motion with support of the engaged muscles of legs, shoulders, core, & pelvis
• With active stretching of leg up & bending it behind, IT band is engaged which helps release any kind of stiffness in ankles, (runners)
• This practice can be also included in the cooling down or recovery part of an athletes or those in active sports, which involves lower body strength & flexibility
• Helps expand rib cage (especially on side of bent leg) which in turns allows lungs to expand further. Encourages better breathing abilities, due to more oxygen entering lungs & also because of expulsion of larger carbon dioxide amounts
• Beneficial for people suffering from mild depression
• Leg that remains on mat must remain as straight as possible and bent leg must have the heel pressing towards the buttocks for a quad stretch. The main alignment point to keep in mind is that the students must be encouraged to shift the weight of the bent leg on to the body i.e core, and not on the bottom leg. This will encourage the body to distribute weight evenly across shoulders & wrists
• Used to strengthen arms & included in arm balance sequences
• Included in vinyasa flow sequences which gives importance to krama breath flow
• An inversion, helps boost energy & fresh supply of blood to rest of lower body
• Benefits teens with sports, or simply help them feel energized. Help boost self-confidence
• Women benefit as biologically women have lesser upper body strength, & this helps build that
• Hip-opening element could help reduce menstruation pain & helps to release any emotional blockages, that when cleared keeps body active & energetic
• Can be excellent preparatory pose for Camatkarasana. For advanced students, the flow of Three Legged Downward Facing Dog Pose Variation Stacked to Chakrasana or Wheel Pose can be a fun & interesting transition
• Can be a preparatory pose for Super Soldier Pose as it requires similar movement of top leg.

Muscles used in 3 Legged Down Dog with Stacked Leg Pose:

• Lower & Upper Back
• Biceps & Triceps
• Core & Psoas
• Gluteus, Hips, Pelvic, Quadriceps, Hamstrings