Featured Pose: Hunting Dog Pose

by Yoga Studio and Yoga Studio

A deceptively simple-looking pose, Hunting Dog pose is a surprisingly effective pose for strengthening your entire body. When you lift both your arm and leg, you’re strengthening shoulder, arm, and leg muscles, as well as upper and lower back muscles and pelvic and core muscles. Because the pose is so strengthening for the lower back, Yoga Studio teaches it regularly to those with lower back pain. The pose also provides a gentle way to strengthen arms and wrist bones, as you’re bearing some of your weight on your hands. And because balancing on one knee and one hand takes mental concentration, it improves coordination and balance. The three variations make the pose accessible to most people, and can be used as warm-ups for the classic pose. 

Yoga Studio prescribes this for:

• reducing back pain
• improving balance
• fatigue (when standing poses are too tiring)
• right/left coordination
• mental concentration
• back, hamstring, core, upper body and arm strength
• bone strength

Timing: If you are an experienced practitioner, hold the pose for 1-2 minutes (or until your muscles become shaky). If you are new to the practice, start with holds of 30 seconds and work your way up to 1-2 min holds. Rest in Child’s pose for a few moments before moving on.

Cautions: If you are having lower back pain, start with versions 2 and 3, and progress from there. If you have wrist pain, don’t rest your hands flat on the ground. Instead, try fists or fingertips, or rest each forearm on a block (not shown). 

1. Classic Version  

To set up for the pose, place a folded blanket across the middle of your mat. Then come onto your hands and knees, with your knees on the blanket, and the tops of feet and your hands on your mat. Maintaining a neutral spine from tailbone to the crown of your head, strengthen your arms. Then mindfully lengthen your right leg behind you, so your leg is straight, with toes turned under and the ball of your foot on floor. 

Keep your pelvis and lower back stable (no tip, tuck, or turn), and raise your right leg until it is about parallel with the floor, but no higher. Firm your right arm and as you press down into your right hand lift your breastbone away from the floor. Then lift your left arm forward and up so it is parallel to the floor. Once you’re in the pose, focus on maintaining good alignment of your spine and keeping your raised leg and arm strong. 

To come out of the pose, lower your left hand and right knee back to the floor. Then lift up your right hand and shake out your right hand and wrist. Repeat the pose on the second side.

2. Foot on Floor 

This version is a good starting pose for those who are too weak to do versions 1 or 4, as it’s a very gentle version of the pose, which still strengthens many of the areas listed above, but to lesser extent than the classic version. People who have active low back pain should give this version a try, as it’s less demanding for the back muscles than the versions with the lifted leg. 

Follow the instructions for the classic pose for setting up, coming onto your hands and knees, and lengthening your right leg behind you. With your foot lightly touching the floor, avoiding the tendency to let your chest sag towards the floor by pressing down into both hands as you lift your breastbone away from the floor. Once you’re in the pose, focus on maintaining good alignment of your spine and keeping your back leg and arms strong. 

To come out of the pose, bring your right knee back to the floor. Then one at a time shake out both hands and wrists. Repeat the pose on the second side.  

3. Arm Only 

(sorry, no photo)

This version is a good starting pose for those who are too weak to do the classic version, as it provides all the upper body strengthening and some of the balance benefits in a more accessible form. People who have active low back pain that worsens with versions, 1, 2, or 4 should give this version a try. 

Follow the instructions for the classic pose for setting up and coming onto your hands and knees. Maintaining a neutral spine from tailbone to the crown of your head, strengthen your right arm, pressing down into your right hand as you lift your breastbone away from the floor. Then lift your left arm forward and up so it is parallel to the floor. Once you’re in the pose, focus on maintaining good alignment of your spine and keeping your arms strong. 

To come out of the pose, bring your left hand back to the floor. Then lift your right hand up and shake out your right hand and wrist. Repeat the pose on the second side.  

4. Leg Only 

This version is a good starting pose for those who are too weak to do the classic version, as it provides all the lower body strengthening and some of the balance benefits in a more accessible form. People who have shoulder pain in versions 1 and 3 should give this version a try.

Follow the instructions for the classic pose for setting up, coming onto your hands and knees, and lifting your left leg. Maintaining a neutral spine from tailbone to the crown of your head, strengthen your arms, pressing down into both hands as you lift your breastbone away from the floor. Then lengthen from the crown of your head to your right heel. Once you’re in the pose, focus on maintaining good alignment of your spine and keeping your raised leg strong.

To come out of the pose, bring your right knee back to the floor. Then one at a time shake out both hands and wrists. Repeat the pose on the second side.

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