3-Leg Chaturanga Pose
Test strength & balance with the 3-Leg Chaturanga. A challenging yoga pose that builds core strength and tones your arms and legs.
The 3-Leg Chaturanga Pose mainly works the chest and core, with help from the shoulders and triceps. No equipment needed: it uses just your bodyweight.
Optional Equipment
3-Leg Chaturanga Pose Muscles Worked
Primary
Chest (pectoralis major, sternal head); Abdominals (rectus abdominis)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
3-Leg Chaturanga Pose Variations and Alternatives
How to do the 3-Leg Chaturanga Pose
Begin in a Plank Pose: Place your hands firmly on the ground, shoulder-width apart. Extend your legs behind you, toes tucked under, and engage your core muscles to form a straight line from head to heels.
Downward-Facing Dog Pose: From the Plank Pose, lift your hips up and back, pressing your chest towards your thighs and extending your arms, while keeping your hands and feet in place. Your body should resemble an inverted 'V' shape.
Three-Legged Downward-Facing Dog Pose: In the Downward-Facing Dog Pose, lift one leg up towards the ceiling, keeping it as straight as possible and your hips square to the ground.
Chaturanga Dandasana (Four-Limbed Staff Pose): Lower your elevated leg back down to meet the other, returning to the Plank Pose. Then, shift your weight forward slightly and bend your elbows to lower your body towards the floor in a straight line, stopping when your elbows reach a 90-degree angle. Keep your shoulders in line with your elbows, and don't let them drop lower than your torso.
Three-Legged Chaturanga Dandasana: From the Chaturanga Dandasana, carefully lift one leg away from the floor, keeping the entire body as stable and strong as you hold this pose.
Remember to breathe normally throughout the poses and maintain engagement in your core. Repeat the sequence lifting the alternate leg during the Three-Legged Downward-Facing Dog Pose and the Three-Legged Chaturanga Dandasana to balance the workout.
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3-Leg Chaturanga Pose FAQs
What muscles does the 3-Leg Chaturanga Pose work?
The 3-Leg Chaturanga Pose mainly works the chest and core, with help from the shoulders and triceps. The main muscles are the pectoralis major and rectus abdominis.
What equipment do you need for the 3-Leg Chaturanga Pose?
None. The 3-Leg Chaturanga Pose is a bodyweight exercise, so you can do it anywhere.
What are some 3-Leg Chaturanga Pose variations and alternatives?
Similar exercises include the 3-Leg Dog Pose, Chaturanga Pose, Downward Dog to Chaturanga Pose and Four Limbed Staff.
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