Push-Up Pose: How To Do the Push-Up Pose Effectively
Yoga has 84 basic poses that target various areas to enhance strength and flexibility.
For example, the push-up yoga pose, also known as Chaturanga (Sanskrit for four limbs or four arms) or the Four-Limbed Staff pose, requires stability and focus on moving through this posture correctly. It is one of the more well-known yoga poses, and you may execute this movement several times in a session.
However, the push-up pose in yoga differs from a regular push-up that you may see at a local gym or fitness class. Knowing what makes this movement unique can help you keep safe alignment during this exercise to see the most benefits while avoiding injury.
The Chaturanga Push-Up Pose
If you are new to yoga, the Chaturanga push-up pose will help you gain strength and focus as you move through other poses in a sequence. Although, to some individuals, it looks like a standard push-up, there are significant differences.
You will have your toes and hands in contact with the floor while holding your body in a plank position. In contrast, your hands will remain at your sides, adjacent to your rib cage, with the elbows tucked into the body. This positioning contrasts with a standard push-up where the hands are further away from the body and elbows flare out.
How To Execute the Push-Up Yoga Pose Effectively
It’s simple to work through the push-up pose once you know all the steps. Following these step-by-step instructions will have you completing the Chaturanga push-up yoga pose quickly and proficiently.
Step 1: Get Into Position
Start on the floor with your yoga mat. Position your body facing the floor with your hands slightly wider than your torso, resting just under your shoulders. Your palms should be flat on the mat with your fingers spread to help maintain stability.
Next, jump or step back to extend your legs behind you. You should be up on your toes so that only the hands and toes come in contact with the yoga mat. Your arms and legs should be straight, and your back should be flat, in a plank position.
*(See below for suggested adjustments!)
Step 2: Find Your Balance, Engage Your Core, and Inhale
You should distribute your weight evenly along your body rather than leaning on your hands or toes. Keep your back straight as you engage your core muscles, careful not to let your stomach drop or your back round.
Take a deep breath, tighten the hip flexors and draw the front ribs in.
Step 3: Exhale While Slowly Lowering Yourself to the Mat
Exhale slowly and deliberately while lowering your upper body toward the mat. Remember to maintain a straight plank form with your back and legs. Bend the elbows 90° and keep them tucked in so they don’t flare out. Your elbows should be pointing straight back toward your toes.
You should not lower yourself entirely to the floor. In contrast, you can come as close to the mat as possible without releasing muscle tension from the arms and legs and hover for a few seconds.
Step 4: Inhale and Push Your Body Up and Away From the Mat
Finally, take a deep breath as you push your body back up to the starting position away from the mat. Be careful not to flare out your elbows and keep the entire length of your back and legs straight.
This movement should be slow and controlled without any jerking or sudden motions.
Adjustments to the Push-Up Pose
Although the push-up yoga pose is simple, it can be challenging for many people. Therefore, you can include slight adjustments to help you complete this movement while building your strength and stamina.
One major adjustment to help relieve some strain is to come down on your knees rather than the toes. This shortening helps cut back on the body weight you are supporting, making it easier for individuals who have to build up their strength gradually.
Another adjustment you can make is to place a bolster or something supportive under your hands. This can alleviate pressure on the wrists if you have wrist sensitivities.
If taking to the knees and adding support under the wrists still isn’t enough, try doing the pose standing with your hands on the wall! This can be a great alternative that doesn’t require you to hold up your body weight.
Alternatively, if you are looking for a way to make the push-up pose more challenging, adding a simple adjustment will do the trick. Rather than positioning yourself up on the toes of both feet, balance your body weight on one foot with the other foot hovering above the ground, pointing it straight behind you. Then, alternate feet as you go through the movement.
The Benefits of the Chaturanga Push-Up Pose
This movement helps target the upper body and core muscles.
When completing this pose, you help to work on these areas:
Biceps (arms)
Triceps (arms)
Rhomboids (shoulders)
Latissimus dorsi (shoulders)
Rectus abdominis (core)
Transversus abdominis (core)
Serratus anterior (core)
Hip flexors
Hamstrings
Glutes
In addition to building these muscles, the push-up yoga pose enhances balance, flexibility, focus, and control.
Tips for Executing the Chaturanga Push-Up Pose
Once you know how to execute this push-up pose, including it with other sequences is simple. By keeping these simple tips in mind, you can work through this yoga pose with a greater understanding of your form.
Try not to let your belly sink to the floor or your back round at the top. Keep your spine as straight as possible throughout the entire movement.
Keep your head up and facing in front of you. You can pull your spine out of alignment if your chin drops to your chest.
While on your toes, press your heels back to keep the foot straight. Otherwise, you could have an uneven weight distribution with more body weight falling on your arms and shoulders instead of your legs and feet.
Trying the Push-Up Pose Yourself
Exploring the push-up pose will help strengthen your arms and shoulders while maintaining core strength and balance. Once you master this pose, other sequences get easier as you build on your yoga fundamentals.
If you are interested in joining a yoga class, start online classes now with Yoga For All Humans to reap the benefits for yourself!
Yoga For All Humans is an excellent platform if you are new to yoga or want to explore new poses and classes online at your convenience. This digital service offers various yoga classes for everyone, regardless of previous experience, fitness level, or budget.
Author - Derek Haigler
Founder of Yoga for All Humans