InversionForward Bend
One-Legged Downward-Facing Dog Pose
Eka Pada Adho Mukha Svanasana
A one-legged variation of Downward Dog where one foot lifts high, opening the hip and deepening the stretch through the standing leg and spine.
- ·Stretches hamstrings
- ·Strengthens shoulders and arms
- ·Improves balance
Instructions
- 1Start in Downward-Facing Dog with hands and feet hip-width apart, hips lifted high.
- 2Press firmly through all ten fingers and rotate your upper arms outward to broaden the shoulders.
- 3Inhale and lift your right leg straight back and up, keeping the hips level and squared to the mat.
- 4Flex the raised foot to engage the entire back leg, and reach through the heel rather than the toes.
- 5Keep the standing leg straight with the heel pressing toward the floor without forcing it down.
- 6Hold for five breaths, then exhale to lower the leg with control and repeat on the left side.
Contraindications & precautions
- ⚠Acute lower back pain — lifting the leg while hinging at the hip can increase lumbar compression if the pelvis tilts.
- ⚠Wrist inflammation or carpal tunnel syndrome — sustained weight-bearing through the wrists may worsen symptoms.
- ⚠Hamstring or hip flexor tear — the strong hip extension required for this pose stresses both muscle groups.
