This arm-strengthening variation of Three-Legged Dog involves bending the knee of your top leg, increasing the flexibility in your hip flexors, spine, and hamstrings.
- Begin in Down Dog. Step both feet together so your big toes are touching.
- Keeping the left heel on the mat, raise your right leg in the air coming into Three-Legged Dog, and then bend the knee. Actively squeeze your right heel in toward your hip, lifting the knee high.
- Lift your head up and turn to look over your left shoulder, arching the spine. Think about drawing your head and foot toward each other (if your spine is extremely flexible, your foot and head will touch).
- Hold here for five breaths, keeping the belly still and breathing into the chest.