How to get into Three-Legged Dog

• PigeonTuck back toes, lift right leg back
• Low LungeStep right foot back and up
• Downward-Facing DogLift right leg high
• Fallen TriangleSweep the leg back and up
• Wild ThingFlip back over, the leg lifts high
• Standing SplitsStep back to Three-Legged Dog, the right leg stays up
• Knee to NosePress back, extend the leg high

Where Three-Legged Dog flows next

• Low LungeStep right foot forward, lower back knee
• High LungeStep right foot forward, rise up
• Warrior IIStep right foot forward, open to Warrior II
• PigeonBring right knee to right wrist
• Downward-Facing DogLower leg to down dog
• Runner’s LungeStep right foot forward between the hands
• Fallen TriangleSweep the right leg under and through, open the chest
• Wild ThingBend the right knee, flip over, foot down behind
• Knee to NoseShift forward, draw the right knee to the nose

Flows with Three-Legged Dog

• Morning VinyasaAll levels · about 32 minSalutations, a standing series on each side, balance, core and a long rest. PlaySteps and poses
• Slow Hip OpeningFloor · about 27 minLong holds low to the ground: lunge, lizard, half split and pigeon each side, then frog. PlaySteps and poses
• Runner’s StretchAfter a run · about 22 minLunges, lizard, half split and pyramid for tired legs, then pigeon and legs up the wall. PlaySteps and poses
• Power FlowStrong · about 38 minSun A and B, warriors, side plank and Wild Thing, crow, deep backbends, shoulder stand. PlaySteps and poses
• Midday ResetQuick · about 12 minA short break: fold, then a lunge, twist and half split each side, and rest. PlaySteps and poses
• WheelBackbend · about 26 minWild Thing, lunges and belly backbends, Camel and Bridge warm the spine, then Wheel. PlaySteps and poses
• Bird of ParadiseBind · about 33 minWarriors and side angle open the hips, Tree steadies, then Bird of Paradise from a bind. PlaySteps and poses
• EagleWrap · about 29 minShoulder and hip openers, Chair and Tree for strong legs, then three rounds of Eagle. PlaySteps and poses
• CamelHeart opener · about 23 minLunges and belly backbends open the front body, Camel from Thunderbolt and Hero, then Rabbit. PlaySteps and poses

See every pose drawing, each free to download as an SVG, or build your own flow from Three-Legged Dog.