3-Leg Chaturanga Pose
The Chaturanga low plank held with one leg lifted off the floor; on three points the arms and the trunk work harder.
How to do it
Setup
High plank, hands under the shoulders, one leg lifted straight behind to hip height.
Steps
- Shift forward onto the toes of the standing foot and bend the elbows straight back.
- Stop with the forearms vertical and the shoulders level with the elbows.
- Hold and breathe, then press back up and switch legs.
Common mistakes
Shoulders dipping below the elbows: stop higher; the dip strains the front of the shoulder. Elbows flaring wide: keep them tight along the ribs. Hips sagging as the leg lifts: brace and hold one straight line.
Breathing
Slow and even through the hold.
