3 Leg Chaturanga Pose
Description
The 3 leg chaturanga pose (Eka Pada Chaturanga Dandasana) is an advanced yoga pose that combines a low push up hold with a single leg raise. The lifter holds a chaturanga position with one leg lifted off the floor. It is a brutal upper body and core hold.
Equipment Required
3 Leg Chaturanga Pose Instructions
- Begin in a high plank position.
- Set the body in a straight line from head to heels.
- Bend the elbows to lower the body to a low push up.
- Stop with the elbows at 90 degrees and upper arms parallel.
- Brace your core and keep the body steady.
- Lift one leg off the floor extending it straight back.
- Hold the three leg chaturanga position with steady breath.
- Lower the leg. Switch legs and repeat.
3 Leg Chaturanga Pose Form & Visual
3 Leg Chaturanga Pose Benefits
- Strong yoga upper body builder
- Trains the chaturanga hold
- Builds shoulder stability
- No equipment needed
- Strong core challenge
- Builds the triceps
3 Leg Chaturanga Pose Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Core
3 Leg Chaturanga Pose Variations & Alternatives
- Chaturanga
- Plank
- Three Leg Down Dog
- Push Up
