Chaturanga Dandasana, or the Yoga Push-Up, is a pose frequently found in the Sun Salutations. Learning to do it properly will protect your wrists and your back. The following video will primarily discuss practicing from the knees. The article from Yoga Journal following the video will review the full pose, which is with straight legs. It is best to practice from the knees first to build up arm and shoulder strength before moving into the full pose to be able to perform this pose with proper alignment.
A yoga mat is essential to protect yourself from slipping in this pose. We offer a large variety of non-slip yoga mats. If you notice that during this video, the male model has his hands properly below his shoulders, but this has forced his hands partly off of his mat. Wider yoga mats are now available on the market. Currently we sell the Urban Tapas Mat (26″ wide) and the XW XL Mat (84″ Long x 36″ Wide) that can help our growing population of male yogis with wider shoulders. We also sell a wide non-slip yoga towel, the eQua Yoga Towel which is 26.5″ wide. Is there a wide mat that you would like to see us offer? Please let us know! We’re always adding new products to satisfy our customers.
chaturanga : (chaht-tour-ANG-ah don-DAHS-anna)
- chaturanga = four limbs (chatur = four anga = limb)
- danda = staff (refers to the spine, the central “staff” or support of the body)
Step by Step – doing the Full Pose with Straight Legs
Perform Adho Mukha Svanasana (Downward Facing Dog), then Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis.
With an exhalation slowly lower your torso and legs to a few inches above and parallel to the floor. There’s a tendency in this pose for the lower back to sway toward the floor and the tailbone to poke up toward the ceiling. Throughout your stay in this position, keep the tailbone firmly in place and the legs very active and turned slightly inward. Draw the pubis toward the navel.
Keep the space between the shoulder blades broad. Don’t let the elbows splay out to the sides; hold them in by the sides of the torso and push them back toward the heels. Press the bases of the index fingers firmly to the floor. Lift the top of the sternum and your head to look forward.
Chaturanga Dandasana is one of the positions in the Sun Salutation sequence. You can also practice this pose individually for anywhere from 10 to 30 seconds. Release with an exhalation. Either lay yourself lightly down onto the floor or push strongly back to Adho Mukha Svanasana, lifting through the top thighs and the tailbone.