Push-ups...Yoga Style

Chaturanga Dandasana. Otherwise known as the yogi push-up. We (yoga nerds) always talk about proper alignment and using the muscles in your back to support the posture instead of using your shoulders and chest muscles. Well...the question is: How the hell do you do that, it's a push-up right?

This pose is a challenge for nearly every practitioner at some point in their practice, so if you are new, don't get discouraged. And if you have been practicing for a while and still don't have it figured out...well, it's time to bunk up and get it right, or you're going to be in pain soon if you aren't already.

The Challenge. Half of the problem is that the posture isn't held for very long. It is typically part of a vinyasa sequence in a sun salutation, so it's easy to miss the technique and it's easy to fudge your way through and skip it all together if you are in a big class. True beginners have a tough time lowering down keeping the elbows close to the body, which is rule #1. Those with a little experience have a tough time keeping their head in line with the spine (sinking forehead syndrome), which is rule #2. Those with a little more experience than that, have a tough time engaging the muscles between the shoulder blades and not rounding the shoulders downward, rule #3. Actually, engaging the back muscles is a challenge for many that have been practicing for a while (years). Rule #4, to keep the shoulders broad and do not pinch the shoulder blades together.

Getting engaged. Have someone watch the muscles in your back between your shoulder blades to see if they are firing when you queue up a chaturanga.

If they are, and your shoulders continue to round as you lower, move to a 1/2 chaturanga until you build up the strength. Yes, use your knees and look like a sissy. It's a good practice in humility. [A good way to develop strength in the upper back while supporting proper alignment is to use a strap just below the elbows and practice moving through the vinyasa without jumping or stepping forward and back....just up dog, down dog, plank, chaturanga.]
If they are not engaged, have your partner touch the space between your shoulder blades with their thumb and forefinger. Mentally note what that feels like and try to flex those muscles. You can do this with knees bent or straight, or with a strap or any combination of modifications. If it just isn't happening, come out of the pose and sit on your knees. Part two:sitting on your knees, have your partner stand in front of you. Hold out your arm, fingers forward, thumb pointing up. Partner locks fingers with you and begins to pull. Practitioner offers resistance pulling back using the back muscles between the shoulder blades. Once the practitioner activates those muscles, the partner and practitioner switch forces. The partner now pushes, and the practitioner now tries to push forward while engaging the muscles in the back. Do this a couple of times, pushing and pulling. Once the connection (brain to muscle) is made between the two movements, go back to your chaturanga practice and see if you can get those muscles to engage during the posture. Keep trying this until the connection happens. It might not happen in one practice.

Elevated Scapula. The rhomboids (major and minor, located beneath the trapezius) are supposed to retract the scapula when the trapezius contracts (they are antagonist). Often, students/practitioners have elevated scapulae along with the sinking forehead as they move through the push-up. This tells you that the rhomboids are not firing when called upon.

Strengthen muscles that move the shoulder blades. Practice moving the body up and down with straight arms in plank pose. Yes, just move in and out of the shoulders. Be careful not to sink too far into the lowest part of the movement, further encouraging the elevated shoulder blades. Practice keeping them firm to the back of the rib cage throughout the movement.
Stand against the wall, pressing the shoulder blades flat against the wall. Bend your elbows to 90 degrees. Practice moving the hands backward to the wall (in a windshield wiper movement), keeping that 90 degree angle, and keeping the shoulder blades firm to the wall. Do these movements several times, then go back and try that chaturanga again to see if there are any changes. If it doesn't happen right away, try it another day, but keep practicing. It will eventually happen.

Doing these simple exercises and being mindful of your own abilities will keep your shoulders safe and strong throughout your practice. Most people make the connection after one or all of these practices in a single session. For others who have been practicing it the wrong way for years, they might need more practice. Those patterns of movement are well established and may take a little more time to correct.

I hope you find these practices helpful...but more importantly... have fun doing them! If you are a yoga nerd, I know you will.

Recent Posts

Categories

Push-ups...Yoga Style