Smart Workout Diary

Three-Legged Downward Dog Knee To Elbow

Three-Legged Downward Dog Knee-to-Elbow is a dynamic yoga movement that links a three-legged downward dog with drawing the lifted knee toward the elbow. It primarily challenges the abdominals while the shoulders, arms, and hips support and control the position. It can help develop core control, shoulder stability, hip mobility, balance, and movement coordination.

Demonstration

Three-Legged Downward Dog Knee To Elbow — demonstration 1
Three-Legged Downward Dog Knee To Elbow — demonstration 2

Instructions

  1. Start in Downward-Facing Dog with your hands shoulder-width apart, feet hip-width apart, and fingers spread firmly on the floor.
  2. Lift one leg behind you into a three-legged downward dog, keeping the hips as level as comfortably possible and the standing heel reaching down.
  3. Exhale as you shift your shoulders forward over your wrists and draw the lifted knee toward the elbow on the same side.
  4. Round gently through the upper back and use your abdominals to bring the knee forward without collapsing into the shoulders.
  5. Inhale as you press the floor away, extend the lifted leg back to three-legged downward dog, then repeat before changing sides.
Muscle Group
Abs
Other Muscle Groups
Shoulders
Type
Yoga
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Press evenly through both hands and keep the index-finger knuckles grounded to support the wrists and shoulders.
  2. Move slowly enough to keep the pelvis from swinging or opening excessively as the knee travels forward.
  3. Shorten the range if your shoulders or wrists lose a stable, comfortable position; bring the knee only as far forward as you can control.
  4. Coordinate the movement with the breath: exhale on the knee draw-in and inhale as the leg extends back.
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