Yoga push up is an exercise, that weaves in its expression of movement the combination of a push up and a downward facing dog yoga pose. Like the name implies, it is a modified type of push up that incorporates yoga that functions as a warm up/ quick starter activation exercise for your push up experience. However, the downward facing dog portion of the yoga push up functions as a great form to improve thoracic activity and the stability of one’s scapular.
The yoga push up exercises is targeted around the cardio region (it improves the chest conditions by pushing the muscles of the upper body, it also develops the triceps). This exercise type requires strength, majorly around the shoulders.
Equipment required to undergo the exercise with great efficiency include bodyweight mechanics and does not discriminate against beginners, as any with zero one experience level is qualified to learn, and the yoga push up exercise also have impact on secondary target muscles such as abs, shoulders, etc.
How To Perform A Yoga Push Up
- Take a brute position on the floor, make your hands go under your shoulders, and your toes tucked, with your knees positioned under your hips.
- Next, stretch out a leg at a time and take a push up position with the legs aligned straight but opened slightly wider than normal, and elbows extended, while head in an even-handed position looking at the floor.
- Slowly, descend and take a position on the floor by retracting your shoulder blades and unlocking your elbows.
- Ensure that your upper arms are parallel as you descend or make sure your chest touches the floor.
- Push back to where you began, by extending the elbows and placing your palms on the floor, while your arms are straighten, incline your hips toward the ceiling and allow your arms to extend overhead.
- Inhale, lift your chest, hover hips, and straighten yours arms to move into upward facing dog
- Then, repeat as much as you want equally for each sides.
Yoga Push Up Tips
- When executing a push up, let your arms imitate an arrow in the bottom position, not a “T” which seems to be a common mistake. Hold your spine rigidly throughout the entire exercise, and visualize the push up as a plank in motion.
- Squeeze your glutes and brace your abs before descending to enforce that the ribcage is neutral.
- Keep your chin down, maintain the position and don’t look forward.
- Make sure your head does not jut forward, and the chest should touch simultaneously as your nose.
- Think about and actually try to push yourself as far away from the floor as you can. Try to yourself push all the way through the floor at the top of the repetition and allow your shoulder blades to move freely around your ribcage.
- Do not cut the repetition short so you could garner the full benefits.