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.