Three-Legged Dog (Open Hip)

The lesson

1. 01

   Lift one leg from a strong Down Dog

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

2. 02

   Roll the hip open

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

3. 03

   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. 04

   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.