The Correct Way To Do Yoga Push-Ups

A chaturanga dandasana, the Sanskrit term for “four-limbed staff pose,” is typically done 15 to 20 times in a classic 60-minute Vinyasa class. It’s a pose that energizes and strengthens the entire body, especially the arms, legs and core. This half push-up is one of the most frequently practiced poses in class, and yet it is commonly done incorrectly. As a yoga instructor, I’ve witnessed this all too often, and as a practitioner, I too fall prey to misalignment on occasion. But with proper guidance and practice, your body should be able to feel the difference between improper alignment and proper alignment.

Incorrect Chaturanga Dandasana
Example A:
In this misaligned pose, the arms are wide apart and the elbows are facing outwards. The shoulders are tense. You can see that the core isn’t engaged because the lower back is sinking down, which will eventually cause pain in your lower back. The glutes are not engaged, and the tailbone is sticking up. The heels are shifting the body and flow of energy backward and down instead of forward.

Incorrect Chaturanga Dandasana
Example B:
Here, the core is sinking way too low and isn’t supporting the lower back, which affects the alignment of the entire body. You can see the legs are drooping down towards the ground. The torso, quads and hamstrings are not fully engaged. Also, the shoulders should be back away from the ears, and the upper body should be in line with the hips.