Regular push ups are bad enough…
I’m never going to have the strength to complete a set of chaturanga push ups!
Yes, you can!
Here are my general notes on how to begin doing a proper chaturanga.
You’re not going to get the strength by trying them out every now and then (plus, you’re just going to get discouraged each time because it will be just as hard as the last time). So every day! Practice.
If you want, here’s one way to build the strength.
Start from the ground - Lay on your stomach, chin at the mat.
Slide your hands down by your chest where your fingers are about nipple height. Elbows up in the air, like a grasshopper!
Flex your toes (if they’re not already) so your toes are are ready for a push up. (ie, they are NOT pointed - I mean, you can do it that way but its just that much harder).
Also VERY IMPORTANT, engage the abs. What I say is to get your belly off the mat. Bring the ribs to the pelvis. Your back isnt rounded but it might feel that way. Round the shoulders down your back again.
Engage your quads so your knees lift off the mat.
You should be REALLY rigid here. Dont let go of any muscles; quads engaged, abs in. To the outsider, you’ve done almost nothing. But preparation is key to build a great chaturanga.
Youre ready. So push up into a plank.
If you made it, drop down to knees chest chin, point your toes and inhale into a cobra, then exhale your chin back to the mat and start over.
If you didnt make it up, modify by staying on your knees.
Your head to heel should be in a straight line the whole time. So if you peeled off the mat (like chin then chest then stomach then knees off the mat), you cheated! Go back down and focus on keeping the abs engaged, shoulders down, and quads engaged. Everything straight. Dont lead with or sag your butt!
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- guttsu said: those are so easy & feel good. love that downward dog of yours ;)