The Yoga Push Up seamlessly combines the strength-building benefits of traditional push-ups with the flexibility and balance elements of yoga. Starting in the downward dog pose and transitioning into push-ups engages the upper body, core, and enhances overall body awareness.
Muscles Targeted:
- Primary: Chest, Shoulders, Triceps
- Secondary: Core Muscles, Back, Hips
Exercise Description:
- Starting Position (Downward Dog): Begin in the downward dog position, forming an inverted V-shape with your hips raised toward the ceiling, hands shoulder-width apart, and feet hip-width apart. Keep your heels pressing toward the ground.
- Transition to Plank: Shift your body forward, moving into a plank position. Align your shoulders directly over your wrists, and engage your core to maintain a straight line from head to heels.
- Yoga Push-Up Descent: Lower your chest toward the ground while maintaining a straight back. Allow your elbows to bend outward as you descend, bringing your chest close to the ground.
- Transition to Upward Dog: From the lowered position, push through your palms, straightening your arms and lifting your chest upward. Your thighs and hips should come off the ground, and your shoulders roll back.
- Return to Downward Dog: Push your hips back toward the ceiling, reversing the motion. Straighten your arms and return to the downward dog position.
- Repeat: Flow through the sequence by transitioning between downward dog, plank, yoga push-up, upward dog, and back to downward dog. Perform the desired number of repetitions.
Tips:
- Maintain a smooth and controlled movement throughout the entire sequence.
- Focus on engaging the core to stabilize the plank position.
- Keep the elbows close to the body during the push-up phase.
Benefits:
- Strengthens the chest, shoulders, and triceps through push-up variations.
- Engages the core and stabilizing muscles during plank and downward dog poses.
- Improves flexibility and mobility in the shoulders and spine.
The Yoga Push Up is a dynamic exercise that combines strength and flexibility, making it an excellent addition to your bodyweight workout routine or yoga practice.
