How to Perform Yoga Push-Ups

If you are interested in becoming a yogi, you must learn a staple move of yoga practice, a yoga push-up. Yoga push-ups are also known as the yoga pose Chaturanga Dandasana, which translated from the Sanskrit means "four-limbed staff pose." Yoga push-ups build strength in the biceps, triceps and shoulders, tone the core and are a part of many flow yoga classes. Learning the correct technique will help you perform yoga push-ups with ease and prevent injuries.

Things You'll Need

  • Yoga Mat
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Instructions

  1. Master Chaturanga

    • 1

      Hover in plank pose, or the top of a push-up. Keep your shoulders, elbows and wrists all in one line. Draw your navel in and focus on breathing slowly and evenly. When you hold your breath, you only make the move more challenging.

    • 2

      Exhale and slowly bend your elbows and lower your body to just a few inches above the floor. Keep your tailbone tucked under in order to keep your body in one line; your booty is not up in the air and your hips do not touch the floor. Don't allow your elbows to splay out; keep them glued to your side. As you hover, keep you legs fully engaged by squeezing the glutes and pulling the quadriceps away from the kneecaps.

    • 3

      Hold the bottom of your push-up, continuing to keep your elbows glued tightly to your side. Aim to hold this position for 10 to 30 seconds. Then slowly push yourself back up to the top of a push-up.