Yoga Push Up

Beginner’s Guide to Yoga Push Up

Many people complain that yoga does not offer them the same benefits like a gym. If you are a bit skeptical about the benefits offered by this sacred art, read about the yoga push up exercise.

The yoga pushups, also known as Chaturanga Dandasana is popular yoga asana that is a part of the Sun Salutation sequence and Vinyasa yoga classes. In the Sanskrit language, the word Chaturanga Dandasana translates into “four-limbed staff pose”. It is also known as a low plank pose in the yoga community.

To help you practice this effective yoga asana easily, yoga experts have come up with a small guide.

Complete Guide to Yoga Push Up

Start by warming up your shoulders and arms as these two are the most utilized parts of your body during this yoga asana. Yoga experts recommend that you use the hip flexor exercises as part of this warmup routine.

That said, given below are steps to how you can practice the yoga push up with ease.

  • Stand on the yoga mat in the forward bend position.
  • Inhale. Lift your head. Extend your arms and open your chest.
  • Exhale. Step back.
  • Come onto the plank pose. Make sure you evenly distribute the weight between the hands and feet.
  • Your feet must be hip-width apart and shoulders have to be over your wrists.
  • Pull your lower belly in and press onto your heels while bringing your sternum forward.
  • Gaze forward and bend your elbows slightly.
  • Exhale. Lower your elbows to shoulder height. Pin them against your body’s side.
  • Make sure your chest, shoulder, elbows, and upper arms remain in alignment.
  • Hold this pose for 10 seconds.
  • Exhale. Come back to the plank position and transition back into the downward dog pose.

Now, many yoga practitioners, especially the beginner’s ask –

Which muscles are utilized during the Yoga Push Up?

The Chaturanga Dandasana targets muscles which include:

  • Biceps
  • Triceps
  • Wrists
  • Trapezius
  • Rhomboids
  • Core Muscles
  • Quadriceps
  • Serratus Posterior
  • Serratus Anterior
  • Pectorals
  • Erector Spinae

At times, even experienced yogis do commit some mistakes when doing the yoga push up. Yoga experts have come up with a list of mistakes that you should avoid in the Chaturanga Dandasana.

Mistakes to Avoid During Chaturanga Dandasana

Make sure you avoid these 3 mistakes described below when practicing the Chaturanga Dandasana.

1. Shoulders Behind Wrists

Your shoulders have to cross the wrists in the Chaturanga Dandasana. Recalibrate your position by moving slightly forward from your shoulders while being in this pose. The heels might be angled but your arms remain straight and support the shoulders.

2. Collapsing Your Chest

A common yoga push up mistake that many yoga practitioners make is touching the chest to the floor. Remember, your chest has to be pointed at the floor. Make sure to broaden your chest during the plank position before lowering down for the asana.

3. Going Too Low

If you let the shoulders go lower than your elbows, it increases the likelihood of a shoulder injury. Yoga experts recommend that you keep the shoulders higher than the elbows or on the same level.

Apart from this, there are a few simple tips you can follow when just starting with the yoga push up exercise.

Push Up Tips for Beginners

Yoga experts have come up with a few simple tips to help you practice yoga push up with ease.

1. Use a Wall

As a beginner, yoga experts recommend you practice Chaturanga Dandasana by doing it upright and standing against a wall.

  • Stand a few inches away from a wall.
  • Press both palms into the wall and just below your shoulders. Keep both elbows tucked by the body’s side.
  • Engage your muscles as though you are pushing away from the wall.
  • Engage your shoulder and chest muscles to counter the movement.
  • Tuck your pelvis down and under.
  • Raise your upper chest slightly.
  • Hold this position for 1 minute.

2. Perfect the Plank

For you to practice the yoga push up as a beginner, yoga experts recommend that you first try out the different high plank variations. It helps your body develop the necessary strength and alignment for the lower plank.

3. Use a Strap

Loop a yoga strap around your shoulders. Keep it just above the elbows. While lowering down into the Chaturanga Dandasana from the plank, the strap supports your arms and keeps both elbows from splaying out to the sides. It also keeps you from lowering the shoulders too far down.

This is your guide to practicing the Chaturanga Dandasana without any hassle.


Do you want to develop power and strength in the shoulders, chest, and arms? Enroll in a certified yoga school to practice yoga push up under the guidance of experienced yoga teachers.