3 Leg Chatarunga Pose

Category

Yoga

Difficulty

Advanced

Equipment

Bodyweight

Primary muscles

Pectoralis Major, Deltoids, Triceps Brachii

Secondary muscles

Rectus Abdominis, Obliques, Gluteus Maximus, Quadriceps Femoris

How to do it

1. Start in a plank position with your hands shoulder-width apart and feet hip-width apart.
2. Lift your right leg straight back and up, keeping your hips level.
3. Shift your body forward into a plank position while keeping the right leg lifted.
4. Lower your body towards the floor by bending your elbows close to your sides, maintaining a straight line from head to left heel. Return to the plank position and repeat on the left side.

Form tips

• Engage your core to maintain balance and stability throughout the movement.
• Keep your elbows close to your body to protect your shoulders.
• Breathe steadily, inhaling as you lower and exhaling as you push back up.