3 Leg Chatarunga Pose

3 Leg Chatarunga Pose

The 3 Leg Chaturanga Pose is a challenging yoga exercise that targets the arms, core, and lower body. This pose is a modified version of the traditional Chaturanga Dandasana, with an added leg lift to increase the intensity and engage the glutes and hamstrings. To perform the 3 Leg Chaturanga Pose, you begin in a high plank position with your wrists directly under your shoulders and your body in a straight line. Engage your core and maintain a strong posture throughout the exercise. As you exhale, bend your elbows to a 90-degree angle while keeping them close to your body, lowering your chest towards the floor. At this point, lift one leg off the ground, extending it and engaging the glute muscles. Hold this position for a few breaths before lowering the leg and coming back to the initial high plank position. The 3 Leg Chaturanga Pose not only strengthens the upper body and core but also enhances balance and stability. This exercise requires concentration and control to maintain proper form. By incorporating this pose into your workout routine, you can improve overall strength, build lean muscle, and challenge yourself physically and mentally. It's essential to listen to your body and progress at your own pace when incorporating new exercises into your fitness routine. Remember to warm up adequately before attempting the 3 Leg Chaturanga Pose. If you experience any pain or discomfort, consult with a fitness professional to ensure proper technique and prevent injury.


  • Start in a high plank position, with your hands shoulder-width apart and your body in a straight line from head to toes.
  • Engage your core and lift your right leg off the ground, extending it straight back behind you.
  • Bend your elbows and lower your body down towards the ground, keeping your elbows close to your ribs.
  • As you lower your body, extend your right leg out to the side, keeping it lifted off the ground.
  • Continue to lower your body until your elbows are at a 90-degree angle.
  • Push back up to the starting position, straightening your arms and bringing your right leg back in line with your body.
  • Repeat the exercise on the opposite side, lifting your left leg and extending it straight back and then out to the side as you lower your body down.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise to stabilize your body.
  • Keep your wrists and elbows aligned to avoid putting too much strain on your joints.
  • Maintain a neutral spine by not arching or rounding your back.
  • Focus on your breathing, inhaling and exhaling deeply throughout the pose.
  • Start with modifications like performing the exercise on your knees or using props, then gradually progress to a full pose.
  • Achieve proper alignment by imagining a straight line from your head to your heels.
  • Pay attention to your shoulder blades, keeping them pulled back and down.
  • Avoid locking your elbows to prevent unnecessary stress on your joints.
  • Consult with a fitness professional or yoga instructor to ensure proper form and technique.
  • Don't push yourself too hard. Take breaks and rest when needed.


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