The foundations of this pose are absolutely crucial for a safe and injury free practice. This is the real deal. The proper push up, and if you do it right it’s not easy.
- Get your self into a high plank position
- Feet at hip width, toes under the heels
- Straight legs and make sure you have that micro bend in the knees to protect the knee joints
- Tuck the pelvis under and switch on your core by pulling the belly button to the spine
- Roll the shoulder back, pulling them back towards your hips. By doing this you are taking the pressure into the muscles in the back and taking it out of your shoulder joints which can cause short term and long term damage to your shoulder joints.
- Hands at shoulder width, shoulders stacked over your wrists
- Imagine your neck to be an extension of your spine, gazing down and relaxing the neck
- Spread the fingers wide, gripping onto the mat
- Hug the elbows in towards your body so you can just feel lightly touching the side of your ribs
- Keeping the shoulders drawing down the back and legs straight lower the head, chin and chest down towards the floor making sure the hips down lower below the chest. As you lower your elbows should stack above the wrists
- Inhale to set the pose up and exhale to lower down
- Increases flexibility and strength in your wrists
- Creates awareness of your middle trapezius muscles which then improves posture
- Strengthens your shoulders, triceps and core
Sammy Veall owns and runs Yoga 213 with studios in Bondi Junction, Sydney and South Yarra, Melbourne.
Photography by Deanna Geralch