Yoga Push Up: How To Do the Yoga Push-Up Effectively

Yoga push up

Yoga encompasses 84 foundational poses that work to improve strength and flexibility throughout the body. One such pose is yoga push up pose, also known as the Four-Limbed Staff or Chaturanga. This pose requires balance and concentration to execute correctly. It is widely recognized in the yoga community and can often be incorporated multiple times in a single practice.

 It is similar to a traditional push up, but with a greater emphasis on core and upper body strength.

What Muscles Does Yoga Push Up Work?

  • Primary muscles worked: Chest
  • Secondary muscles worked: Abs, Shoulders, Triceps
  • Equipment: No equipment
  • Calories Burned: 10 cal (1 minute)

It’s important to note that the push-up yoga pose differs from the standard push-up typically performed in a gym or fitness class. Understanding the nuances of this movement can aid in maintaining proper alignment, allowing for maximum benefits while minimizing the risk of injury.

  1. Start on all fours, then move into an inverted ‘V’ with your hips elevated.
    Inhale, then lower your head toward your hands to sweep your nose, chin and chest along the mat.
  2. Inhale, and then extend your arms and push your torso away from the mat. Push back to the starting point.
  3. Repeat for the specified number of repetitions.

Sets And Reps

  • Beginner: 1-2 sets of 8 to 10 repetitions
  • Advanced: 3 sets of 15 to 20 repetitions

Start by doing 1 or 2 sets of 8 to 10 reps. Over time, increase the number of sets and reps as you become stronger, until you can do 3 sets of 15 to 20 repetitions. 

Benefits Of Yoga Push Up

The push-up portion of the yoga push-up works the muscles of the upper body (chest, shoulders, and triceps). The downward-facing dog portion of the yoga push-up helps improve thoracic mobility and scapular stability.

Yoga Push Up Variations

  • Pike Push Up
  • Regular Push Up
  • Diamond Push Up

Frequently Asked Questions

What are yoga push ups good for?

It is a good way to build strength in your upper body, core, and lower body. They can also improve your posture, balance, and coordination. Additionally, because they involve slow, controlled movements and deep breathing, they can also help to reduce stress and improve focus.

What is a yoga push up called?

A yoga push up, also known as a “chaturanga” or “four-limbed staff pose,” is a yoga pose that involves lowering your body to the ground from a plank position while keeping your core and upper body engaged.

How can I modify the Chaturanga pose if I am not able to perform it yet?

The Chaturanga pose can be modified by using a yoga block placed on the floor for support, or by lowering the knees to the ground. Alternatively, practitioners can perform a modified version of the pose by lowering the body down to the knee or elbow, rather than the full Chaturanga.

Related Upper Body Exercises

Here are some other lower body exercises that will help you strengthen, sculpt and tone your thighs, hips, legs and glutes:

  • Leg raises
  • Flutter kicks
  • Single leg lunge
  • Lunges

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