The 3 Leg Chaturanga Pose is a dynamic yoga pose that enhances strength, stability, and balance while engaging the entire body. It is particularly beneficial for building core strength and improving flexibility.
How To Perform
Begin in a plank position with your hands directly under your shoulders and your body in a straight line.
Shift your weight onto your right hand and lift your left leg towards the ceiling, keeping it straight.
Bend your elbows to lower your body into a chaturanga position, maintaining the lift of your left leg.
Hold the pose for a few breaths, then push back up to plank position.
Switch sides by lifting your right leg and repeating the movement.
Tips & Common Mistakes
✓Keep your core engaged to maintain stability throughout the pose.
✓Ensure your elbows are close to your body as you lower into chaturanga to protect your shoulders.
✓Avoid sagging your hips or arching your back; maintain a straight line from head to heels.
Quick Facts
Primary Muscle
Full Body
Secondary Muscles
Core, Shoulders, Legs
Equipment
Various
Recommended Sets
3-4
Recommended Reps
8-12
Rest Time
90s
Tempo
3-1-2-1
Track This Exercise
Log sets, track PRs, and see your progress over time.