One Legged Downward Facing Dog Yoga Pose
One Legged Downward Facing Dog Yoga Pose

One Legged Downward Facing Dog Yoga Pose is a standing pose that targets the hamstrings and calves and is ideal for yogis and yoginis at all levels.

muladhara – the root chakra
manipura – the wisdom chakra
ajna – the third eye chakra
related poses
How To Do One Legged Downward Facing Dog Yoga Pose
  1. Begin in Downward Facing Dog (Adho Mukha Svanasana). Inhale and lift your left foot off of the ground, extending your leg up and behind you.
  2. Keep your hands and right foot grounded, maintaining stability as you lift your left leg. Do not allow your left hip to raise; keep your hips aligned and squared with the floor.
  3. If the flexibility of your back legs allows it, push your right heel into the ground as you extend through your left leg. Do not allow most of the weight to shift to your right hand; spread your fingers out on the floor to keep the weight evenly distributed. Push through the ball or heel of your left foot, deepening the stretch in the calves and hamstrings.
  4. There should be a long line running from the heel of your extended leg all the way through the torso, pushing out through the crown of you head.
  5. Hold this position for 30-60 seconds. To come out, lower the left leg back to Downward Facing Dog and repeat with the other leg.
  • Breathe deeply through each step.
  • Do not become overly fixated on the lift of your extended leg; this can sacrifice the squaring of the hips, which is more important for the stretch.
  • If you are prone to headaches, high blood pressure, diarrhea or suffer from carpal tunnel syndrome, consult an instructor or doctor before attempting this pose.

Read the Tips and extra information for the Downward Facing Dog before beginning this pose. Brushing up on the basics will help prepare you for the One-Legged Downward Dog.

Stretches & Strengthens

All Muscles: Hamstrings, calves, shoulders, hands

Target Muscles: Hamstrings, calves, shoulders

Health Benefits of One Legged Downward Facing Dog Yoga Pose
  • Calms the mind.
  • Can relieve stress, anxiety, fatigue and mild depression.
  • Can relieve insomnia, headaches, backache and menstrual pain.
  • Can improves digestion.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Eka Pada Adho Mukha Svanasana

(eh-KAH pa-dAH ah-doh moo-kah shvah-NAHS-anna)

eka: single, one
pada: leg, foot
adho: bottom, downward
mukha: face, mouth
svana: dog
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?