3 Leg Chatarunga Pose
- Target muscle
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- Equipment
- Body weight
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- Stretching
- Type
- Stretching
The 3 Leg Chatarunga Pose is a bodyweight yoga hold that takes the low chaturanga plank and lifts one leg off the floor. Supporting your weight on your hands and one foot challenges the core, shoulders, and arms while building stability and balance. It is a no-equipment movement that fits into a flow practice or a bodyweight conditioning session.
How to do the 3 Leg Chatarunga Pose
- 1Start in a high plank with your hands under your shoulders, fingers spread, and your body in a straight line from head to heels.
- 2Set your feet about hip-width apart and press the floor away to keep your shoulders broad and your core braced.
- 3Shift your weight slightly forward over your hands so your shoulders move past your wrists.
- 4Bend your elbows and lower toward the floor, keeping them tucked close to your ribs until your upper arms are roughly parallel with the ground.
- 5Lift one leg straight back, keeping the hips level and the toes pointed, so you balance on your hands and the standing foot.
- 6Hold the position with a steady breath, keeping the body in one long line and the lifted leg actively reaching behind you.
- 7Lower the lifted leg back down with control and return to a high plank.
- 8Repeat on the other side so both legs lift for an equal time.
Form tips
- Keep your elbows hugging your ribs rather than flaring outward to protect the shoulders and hold a stable bottom position.
- Squeeze your glutes and brace your midsection so the hips stay level and the lower back does not sag.
- Press the floor away through your palms to keep the shoulders broad and the chest from collapsing.
- Build up to the lifted leg by first holding a solid low chaturanga, then add the leg lift once that feels steady.
Common mistakes
- Letting the hips drop toward the floor, which loads the lower back instead of keeping the core engaged.
- Flaring the elbows out wide, which strains the shoulders and makes the hold harder to control.
- Hiking the lifted hip up to raise the leg, which twists the torso and breaks the straight body line.
- Holding your breath through the position, which spikes tension and shortens how long you can stay stable.
Frequently asked questions
What does the 3 Leg Chatarunga Pose work?
As a bodyweight hold it challenges the core, shoulders, and arms to keep your body in one line while you balance on your hands and a single foot. Lifting one leg also asks the hips and glutes to stay level and stable.
Is the 3 Leg Chatarunga Pose good for beginners?
It is an advanced progression of the low plank. Beginners should first hold a high plank and a standard chaturanga with good form, then add the single-leg lift once those feel stable.
How long should I hold the pose?
Start with short holds of around 10 to 20 seconds per leg and keep the body line clean. Add time gradually as your stability and endurance improve, always working both sides equally.
Do I need any equipment for this pose?
No. It uses only your body weight, so you just need enough clear floor space and ideally a mat for comfort under your hands and foot.
Why do my hips keep dropping?
Dropping hips usually means the core and glutes are not engaged enough. Brace your midsection, squeeze your glutes, and keep the lifted leg reaching back to hold the body in a straight line.
