Three-Legged Dog (Open Hip)

Downward Dog with one leg lifted and the hip stacked open — the entry into a deep hip release.

· 2 min read

yoga · hips · glutes · standing · transition

The lesson

  1. 1

    Lift one leg from a strong Down Dog

    Hands rooted, standing leg active, one leg reaching straight back and up.

  2. 2

    Roll the hip open

    Let the lifted hip turn and stack above the lower one, knee bending, foot drifting across your body.

  3. 3

    The test

    You should feel your lifted-side glute and outer hip opening. If all you feel is hamstring, chase the hip roll rather than the height.

  4. 4

    Keep pressing, then move on

    Both hands stay rooted so your shoulders stay broad. This is the doorway into Pigeon, not a pose to hold.

Three-Legged Dog (Open Hip)

How to do it

Start in a strong Downward Dog. Lift one leg straight back and up, then let that hip roll open — the lifted hip stacks over the standing hip, the knee bends, and the foot drifts toward the opposite side. Keep both hands rooted and the standing leg active so the chest stays supported. Feel the lifted-side glute and outer hip open. This is the doorway into Pigeon, not a held posture.

Why it's good for runners

It opens the hip in motion before you ask it to hold a deep shape, so the glute and external rotators arrive at Pigeon already releasing rather than guarding. The grounded version asks nothing of balance, so attention can stay on the hip.

Common mistakes

Don't chase height with the foot at the cost of the open hip — the hip rolling open matters more than how high the leg goes. And don't let the standing arm collapse; keep pressing the floor away so the shoulders stay broad.

Related

Yoga poses

Crescent Lunge

Long split stance, front knee bent, back leg straight with the heel lifted. Hip flexor, calf and sole of the foot in one shape.

Yoga poses

Child's Pose

A grounded kneeling rest — hips back to the heels, forehead toward the mat, back body softening with the breath.

Yoga poses

Happy Baby

Supine hip release — hold the feet, knees drawing toward the floor beside the torso, tailbone heavy.

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