How to Do the One-Legged One-Armed Downward Facing Dog Yoga Pose

The one-legged one-armed downward facing dog is an intermediate variation on the downward facing dog pose, which is also known as Adho Mukha Svanasana. This inversion pose stretches the entire body, rejuvenates the brain and nervous system and builds upper and core body strength.

Difficulty: Moderately Challenging

Instructions

1. Begin on your hands and knees. Your knees should be directly below your hips. Flex your feet and perch on your toes. You can do this on a yoga mat or a bare floor. Doing it on a folded blanket or towel may cause you to slip.

2. Place your hands directly below your shoulders. Place your palms on the floor with fingers open and pointed forward.

3. Lift the knees from the floor upon exhaling. Straighten your knees completely and place your heels on the floor. This may take a couple of breaths. Keep your back and shoulders straight, with your arms next to ears and your elbows locked. Your body should be bent at the hips in a 90-degree angle.

4. Lift one leg with an exhalation until it is straight and in line with your body.

5. Lift the arm on the opposite side of your raised leg with an exhalation. Place it to your side, also in line with your body and the raised leg. Do not twist your body or contort your spine.

6. After 5 to 8 breaths, bring your arm back down with an exhalation, and then lower the raised leg with an exhalation. Relax from downward-facing dog by returning to your knees.

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