3 Legged Chaturanga Pose
3 Legged Chaturanga Pose Exercise Description
Three-Leg Chaturanga is a bodyweight horizontal push variation derived from the yoga Chaturanga Dandasana. You maintain a strong plank while lifting one leg and lowering into a narrow‑elbow push‑up, which increases demand on shoulder and trunk stability. Primary working muscles include the triceps, pectorals, and anterior deltoids, with important stabilization from the rotator cuff, serratus anterior, and scapular muscles. The core (abdominals, obliques, spinal erectors) resists extension and rotation to keep a neutral spine and level pelvis, while the glute of the lifted leg holds hip extension. Expect higher balance and control requirements compared with standard push‑ups due to the single‑leg support and narrow elbow path. Use a pain‑free range and maintain precise alignment throughout.
- Muscle Groups: Chest, Pecs, Triceps
- Target Muscles: Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Infraspinatus, Serratus Anterior, Subscapularis
- Body Area: Upper Body
- Body Parts: Arms, Chest, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Stretching
- Functional Grouping: Elbow Extensors, Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest, Outer Tricep
- Movement Direction: Horizontal
- Muscle Position: Anterior, Posterior
- Gender: Female
How To Do The 3 Legged Chaturanga Pose Exercise
‘- Start in a high plank: hands under shoulders, fingers spread, forearms vertical, ribs down, glutes lightly engaged, neck neutral.
– Create gentle external rotation torque through the hands (“screw” palms into the floor) to set shoulders down and away from ears.
– Press both heels back to lengthen, then lift one straight leg a few inches without rotating the hips; keep the pelvis level.
– Inhale to brace the trunk; maintain a neutral spine from head to base heel.
– Bend elbows close to the ribs (about 30–45° from the torso) and shift the chest slightly forward as you lower.
– Descend until upper arms are roughly parallel to the floor with shoulders no lower than elbows; keep forearms vertical.
– Keep shoulder blades controlled against the ribcage (avoid winging or shrugging) and avoid flaring elbows.
– Press evenly through the whole hand to return to a stable plank without sagging or piking.
– Lower the lifted foot to the floor and repeat on the other side, keeping hips square each time.
3 Legged Chaturanga Pose Tips
‘- Set up in a high plank with hands directly under shoulders, fingers spread, forearms vertical, ribs down, glutes lightly engaged, and neck neutral.
– “Screw” your palms into the floor to create gentle external rotation and keep shoulders down and away from your ears.
– Press both heels back to lengthen your body before lifting one straight leg a few inches.
– Lift the leg without rotating your hips so the pelvis stays level and the glute of the lifted leg holds hip extension.
– Inhale to brace your trunk and maintain a neutral spine from head to base heel throughout the movement.
– Keep elbows close to your ribs (about 30–45° from your torso) and shift your chest slightly forward as you lower.
– Descend only until your upper arms are roughly parallel to the floor with shoulders no lower than elbows, keeping forearms vertical.
– Control your shoulder blades against the ribcage (no winging or shrugging) and avoid letting the elbows flare out.
– Press evenly through the whole hand to return to a stable plank without your hips sagging or piking.
– Use a pain-free range of motion and repeat on the other side, keeping your hips square each time.
3 Legged Chaturanga Pose Beginner Introduction
Three-Leg Chaturanga is a yoga-inspired push-up variation that blends traditional Chaturanga Dandasana with single-leg balance work. The body moves as one solid line, similar to a plank, while one leg hovers off the floor and the elbows bend in a close, narrow path beside the torso. This combination turns a familiar bodyweight press into a more demanding, full-body strength challenge that highlights control, positioning, and smooth movement rather than speed.
The main effort centers on the chest, shoulders, and triceps, while the core muscles around the stomach, sides, and lower back work hard to resist arching or twisting. The glute of the raised leg contributes by maintaining hip lift, and the smaller muscles around the shoulders and upper back contribute to steady, controlled shoulder positioning. Because the base of support shrinks to one leg and two hands, this variation calls for extra balance, precise body alignment, and careful tension throughout each repetition compared with a regular push-up.