The yoga push up is a movement that combines a push up and a downward-facing dog yoga pose. It’s an exercise that targets multiple muscle groups in your upper body, including your chest, triceps, and shoulders, while also engaging your core muscles. It is also a great way to build strength and stamina while also improving your balance and coordination.
In this article, we will explore everything you need to know to master the perfect yoga push up, and understand a very important movement when it comes to yoga.
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Yoga Push Up Overview
The yoga push up, also known as the Chaturanga Dandasana, is a variation of the traditional push up exercise. It is a pose that requires strength, control, and proper alignment, and a great exercise for building upper body strength, particularly in the triceps, shoulders, and chest muscles. It also engages the core muscles, which helps to improve overall stability and balance.
When performing the yoga push up, it is important to maintain proper form to avoid injury. Begin in the plank position with your arms directly beneath your shoulders, and your feet hip-distance apart. Keep your body in a straight line from your head to your heels, and engage your core muscles to maintain stability.
As you lower your body down, focus on keeping your elbows pointing backward and by your sides. This will help to engage the triceps muscles and prevent strain on the shoulders. It is also important to maintain a straight line from your shoulders to your heels throughout the exercise. This will help to engage the core muscles and prevent sagging or arching in the lower back.
Once you have lowered your body down to a ninety-degree angle, pause for a moment before pushing back up to the plank position. It is important to control the movement and avoid using momentum to push yourself back up. Repeat the movement for several repetitions, focusing on maintaining proper form and engaging the appropriate muscles.
The Basics of a Yoga Push-Up
Before jumping into the yoga push up variations, it’s essential to master the basic yoga push up technique. The key to performing the perfect yoga push up is to maintain proper form throughout the movement:
- To begin, position your hands slightly wider than shoulder-width apart, with your fingers pointing forward and your palms pressing firmly into the ground.
- Engage your core muscles and the muscles in your arms and chest as you lower your body down towards the ground. Keep your elbows close to your torso and avoid letting them flare out to the side. Your body should be in a straight line from your head to your heels throughout the entire exercise.
- Once your chest reaches the ground, exhale, and push yourself back up to the starting position.
It may be helpful to practice the basic technique without actually going all the way down to the ground. Start by lowering your body halfway down to the ground and holding it there for a few seconds before pushing it back up. As you become more comfortable with the movement, you can gradually lower your body further down toward the ground.
When performing yoga push-ups, it’s important to remember to breathe deeply and evenly throughout the exercise. Inhale as you lower your body down towards the ground, and exhale as you push yourself back up to the starting position. This will help you maintain control and focus during the movement.
If you’re looking to add some variety to your yoga push-up routine, there are several different variations you can try. For example, you can try performing push-ups with your hands close together to focus more on your triceps, or you can try performing push-ups with your feet elevated to increase the difficulty of the exercise. Whatever variation you choose, be sure to maintain proper form and focus on engaging your core and upper body muscles throughout the movement.
Remember, practice makes perfect when it comes to yoga push-ups. Don’t be discouraged if you can’t perform the full movement right away. With time and practice, you’ll be able to master the basic technique and progress to more challenging variations.
Yoga Push Up Tips
Here are a few tips to help you get the most out of your yoga push up practice:
- It’s important to warm up before attempting yoga push ups. Try incorporating some dynamic stretches and movements into your warm up routine to help prepare your muscles and joints for the exercise. And don’t forget to cool down and stretch afterwards to help prevent any soreness or tightness.
- Focus on maintaining proper form throughout the exercise. This means keeping your elbows tucked in close to your body, your shoulders away from your ears, and your core engaged.
- Engage your core muscles to help stabilize your body. This will not only help you maintain proper form, but it will also help prevent any strain on your lower back.
- Avoid holding your breath during the movement. Instead, focus on breathing deeply and evenly throughout the exercise. Inhale as you lower your body down towards the ground, and exhale as you push back up.
- Keep your movements slow and controlled. This will help you maintain proper form and prevent unnecessary strain on your muscles or joints.
- If you need to modify the exercise, try dropping your knees to the ground for added support. This can help take some of the pressure off your upper body and allow you to focus on maintaining proper form.
Yoga Push Up Variations
Push Up variations can help you execute the movement in an easier way or challenge yourself in a more difficult manner.
Yoga Push Up On the Knees
If you are new to yoga push ups or find them challenging, you may want to try the modified version on your knees. To perform the yoga push up on your knees, start in a tabletop position with your hands positioned directly beneath your shoulders, and your knees under your hips. Keep your elbows close to your body and lower your chest towards the ground, keeping your back straight throughout the movement. Once your chest reaches the ground, exhale and push yourself back up to the starting position.
Double Yoga Push Up Variation
To perform this variation, start in the plank position, and lower your body towards the ground, as you would with a regular yoga push up. However, instead of pushing yourself back up to the plank position, lower yourself down again, and then push yourself back up. This movement should be smooth and controlled, with no pause between repetitions.
What are the Yoga Push Up Benefits?
There are multiple benefits when it comes to Yoga Push Ups:
- They can help you build strength and endurance in your upper body. By engaging your chest, shoulders, and triceps, you can sculpt lean, toned muscles that will help you look and feel your best.
- Additionally, this exercise can also help to improve your overall flexibility, as it requires you to maintain a straight line from your head to your heels throughout the movement.
- Tone your abs and improve your posture. By engaging your core muscles and keeping your spine in a neutral position, you can strengthen your abdominal muscles and improve your overall alignment. This can lead to better posture, reduced back pain, and improved overall health and wellness, and it can allow you to further evolve in your yoga practice by doing Acro Yoga or even acro yoga in groups or three or four people!
Another great thing about yoga push-ups is that they can be modified to suit your fitness level. If you’re starting out, you can begin by performing the pose with your knees on the ground. As you build strength and confidence, you can progress to performing the full pose on your toes.
Common Yoga Push Up Mistakes
Even with the best intentions, it’s easy to make mistakes when performing the yoga push up. Here are a few of the most common mistakes to watch out for:
- Letting your elbows flare out to the sides
- Allowing your lower back to sag toward the ground
- Holding your breath during the movement
- Forgetting to engage your core muscles throughout the exercise
To get the most out of your yoga push up practice, it’s essential to focus on proper technique. By taking the time to master the basic technique, you can help to avoid injury and achieve maximum results from your workouts. Always listen to your body, and modify the exercise as needed to ensure that you are performing the movement safely and effectively.
How to Add Yoga Push Up to Your Routine
Whether you are new to yoga or a seasoned practitioner, incorporating yoga push ups into your regular practice can help to boost your overall fitness level and strength. Try adding a few repetitions of the exercise to your yoga practice a few times a week, gradually increasing the number of repetitions as your strength and endurance improve. With consistent practice, you can master the perfect yoga push up and achieve your fitness goals.
Namaste!
