Yoga Pose Of The Week: The Proper Push Up!

Yoga Pose Of The Week: High To Low Plank - The Proper Push Up!

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Sammy Veall

Jun 18, 2018

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

Yoga Pose Of The Week: High To Low Plank - The Proper Push Up! 1

Yoga Pose Of The Week: High To Low Plank - The Proper Push Up! 2


  • 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


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By Sammy Veall

Sammy Veall is The Carousel’s resident Yoga Teacher and owner of Yoga 213 studios in Melbourne and Bondi, which specialise in hip hop yoga, a technique Sammy proudly introduced into Australia. Sammy is trained in Vinyasa, Hatha and Niyama hot yoga and is a regular authority on all things yoga related, appearing in Women’s Health magazine, Yoga Journal and The Age newspaper. Sammy is also the Ambassador for Diabetes Australia and The Carousel is thrilled to welcome Sammy Veall as our resident Yoga Teacher, bringing fun, technique and a host of healthy mind, body and soul benefits to fans every week.



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