Low Push-up - Chaturanga Dandasana
Try out this Asana with me?, Health Challenge Invite Chatura?ga Da???sana
STEPS :
- Shift the plank forward, moving the shoulders in front of the wrists and feet up on tip-toes. This shifted-forward plank position is the key to a safer Chaturanga.
- Roll your shoulders back to blossom your chest through your upper arms. This will also naturally cause your head and neck to come up a bit out of their flat position, but they will still be in line with your spine.
- Lower to Chaturanga. Bend your elbows straight back, hugging them into the side of your body as you go. They should not wing out to the sides like they might in a traditional push-up. Notice that because your shoulders were already in front of your wrists, your forearms naturally assume a perpendicular position to the floor. The ideal version of the pose has the upper arms parallel to the floor. Do not go any lower than that.
- Pause and hold the pose at the bottom instead of treating the whole thing as a quick transition between the plank and Upward-Facing Dog (Urdhva Mukha Svanasana).
- To finish, move to Upward Dog, keeping the chest broad. Shoulders remain back and down, not hunched up by the ears. Roll over your toes, straighten your arms, and you're there.
Benefits
- Strengthens the arms and wrists.
- Tones the abdomens.
- stretches the hamstrings and calves.
- Improves spinal awareness.
Who Can Do
Consult a doctor before beginning an exercise regime.