Chaturanga (yoga's push-up) is probably the #1 pose that the majority of yogis I see could use to practice more skillfully. That’s why I’m so happy to have teamed up with my friend @fitness_pollenator on this post that’s all about how to build true strength for a superb & skillful push-up! . Travis is a PhD Candidate in Rehabilitation Sciences, an extremely smart personal trainer, and a yogi, and I highly recommend following him if you aren’t yet! Here’s what he had to say about our post: . “Each video in the sequence has performance pointers, but here’s a quick overview of the sequence: . 1️⃣ Full push-ups: These are what we’re working towards. Notice how I’m going all the way down and all the way up. The biggest mistake people make is skimping on range of motion. . 2️⃣ Incline push-ups: These are the go-to first step in the progression. Just about everyone can do a decent wall push-up. From there, gradually lower the incline (e.g. from the wall to a bench, yoga blocks, and eventually the floor for full reps). . 3️⃣ Kneeling push-ups: These are the perfect option when you don’t have an incline handy. Just be sure to maintain your “plank” without sticking your butt in the air. . 4️⃣ Partial rep push-ups: These are the best way to practice the top half of the movement. Gradually remove yoga blocks to progress to full range of motion. . 5️⃣ Band-assisted push-ups: These are the full movement, just with a little help from a band, especially at the bottom of the push-up, which is the most difficult part. . 6️⃣ Eccentric push-ups (“negatives”): Once you can control the lowering phase of the push-up slowly (~5 seconds) for several reps in a row, you should be able to do a full rep (lowering and raising). . We think the order of the sequence above is logical, but there’s actually no need to master each one before moving onto the next. Feel free to mix and match based on what feels right for you.” . ➡️ Let us know if you have any Qs at all about your new plan for a tuned-up chaturanga :) Your shoulders, core, & yoga practice as a whole will thank you! . #chaturanga #pushup #vinyasa #pushups @jenni_rawlings jenni_rawlings Jenni Rawlings

  • jenni_rawlings

    @jenni_rawlings

    5 days ago
  • Chaturanga (yoga's push-up) is probably the #1 pose that the majority of yogis I see could use to practice more skillfully. That’s why I’m so happy to have teamed up with my friend @fitness_pollenator on this post that’s all about how to build true strength for a superb & skillful push-up! . Travis is a PhD Candidate in Rehabilitation Sciences, an extremely smart personal trainer, and a yogi, and I highly recommend following him if you aren’t yet! Here’s what he had to say about our post: . “Each video in the sequence has performance pointers, but here’s a quick overview of the sequence: . 1️⃣ Full push-ups: These are what we’re working towards. Notice how I’m going all the way down and all the way up. The biggest mistake people make is skimping on range of motion. . 2️⃣ Incline push-ups: These are the go-to first step in the progression. Just about everyone can do a decent wall push-up. From there, gradually lower the incline (e.g. from the wall to a bench, yoga blocks, and eventually the floor for full reps). . 3️⃣ Kneeling push-ups: These are the perfect option when you don’t have an incline handy. Just be sure to maintain your “plank” without sticking your butt in the air. . 4️⃣ Partial rep push-ups: These are the best way to practice the top half of the movement. Gradually remove yoga blocks to progress to full range of motion. . 5️⃣ Band-assisted push-ups: These are the full movement, just with a little help from a band, especially at the bottom of the push-up, which is the most difficult part. . 6️⃣ Eccentric push-ups (“negatives”): Once you can control the lowering phase of the push-up slowly (~5 seconds) for several reps in a row, you should be able to do a full rep (lowering and raising). . We think the order of the sequence above is logical, but there’s actually no need to master each one before moving onto the next. Feel free to mix and match based on what feels right for you.” . ➡️ Let us know if you have any Qs at all about your new plan for a tuned-up chaturanga :) Your shoulders, core, & yoga practice as a whole will thank you! . #chaturanga #pushup #vinyasa #pushups

    Chaturanga (yoga's push-up) is probably the #1 pose that the majority of yogis I see could use to practice more skillfully. That’s why I’m so happy to have teamed up with my friend @fitness_pollenator on this post that’s all about how to build true strength for a superb & skillful push-up!
    .
    Travis is a PhD Candidate in Rehabilitation Sciences, an extremely smart personal trainer, and a yogi, and I highly recommend following him if you aren’t yet! Here’s what he had to say about our post:
    .
    “Each video in the sequence has performance pointers, but here’s a quick overview of the sequence:
    .
    1️⃣ Full push-ups: These are what we’re working towards. Notice how I’m going all the way down and all the way up. The biggest mistake people make is skimping on range of motion.
    .
    2️⃣ Incline push-ups: These are the go-to first step in the progression. Just about everyone can do a decent wall push-up. From there, gradually lower the incline (e.g. from the wall to a bench, yoga blocks, and eventually the floor for full reps).
    .
    3️⃣ Kneeling push-ups: These are the perfect option when you don’t have an incline handy. Just be sure to maintain your “plank” without sticking your butt in the air.
    .
    4️⃣ Partial rep push-ups: These are the best way to practice the top half of the movement. Gradually remove yoga blocks to progress to full range of motion.
    .
    5️⃣ Band-assisted push-ups: These are the full movement, just with a little help from a band, especially at the bottom of the push-up, which is the most difficult part.
    .
    6️⃣ Eccentric push-ups (“negatives”): Once you can control the lowering phase of the push-up slowly (~5 seconds) for several reps in a row, you should be able to do a full rep (lowering and raising).
    .
    We think the order of the sequence above is logical, but there’s actually no need to master each one before moving onto the next. Feel free to mix and match based on what feels right for you.”
    .
    ➡️ Let us know if you have any Qs at all about your new plan for a tuned-up chaturanga :) Your shoulders, core, & yoga practice as a whole will thank you!
    .
    #chaturanga #pushup #vinyasa #pushups

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aholtcline - travelwoman 5 days ago

This is great! The only thing that occurred to me to stress in a yoga setting is to hug the elbows close in to the body while lowering no lower than chest or elbow height. I think many mix this up and do weird things. But maybe that was not your goal with this. Strength training is always needed.