Tri pada adho mukha svanasana is an advanced variation of one of yoga's most basic asanas, adho mukha svanasana, more commonly known as downward-facing dog. Practicing tri pada adho mukha svanasana improves balance, calms the mind and strengthens the shoulders and arms. It also opens the chest, hip flexors and hamstrings, while stretching the quadriceps, particularly in the full expression of the pose.
Traditionally, tri pada adho mukha
svanasana is useful for opening three chakras: the
muladhara (root), manipura (wisdom) and ajna (third-eye) chakras.
Activating muladhara provides stability and grounding, while manipura
offers confidence and self-motivation. Stimulating the ajna chakra
develops inner knowledge and imagination.
Beginners and those
with limited flexibility can modify the pose by not raising the leg as high.