Low Push-Up
Maya - Pose Assistant
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Benefits
Four-Limbed Staff Pose (Chaturanga Dandasana), or Low Push-Up, is a fundamental strength pose crucial in Vinyasa yoga. It develops power and stability in the arms, shoulders, wrists, and core, preparing the body for more advanced postures.
Practice Guide
Start in Plank Pose, body straight, hands shoulder-width.
Shift weight slightly forward onto toes, shoulders past wrists.
Engage core strongly. Inhale.
Exhale, bend elbows straight back, hugging ribs closely. Lower body in one line until shoulders align with elbows (90-degree bend).
Keep body parallel to floor, hips level. Legs active.
Gaze slightly forward/down, neck long.
Hold or transition: push to Plank, lower to belly, or press to Upward-Facing Dog.
Modifications
Lower knees to floor (maintain straight line knees-to-head)
Practice push-ups against wall
Use blocks under shoulders to learn correct height/prevent collapse
Lower only halfway initially, focus on form
Safety Notes
⚠Acute wrist injuries (carpal tunnel - modify to forearms or avoid)
⚠Shoulder injuries (rotator cuff, impingement - requires correct form/strength)
⚠Elbow injuries (tendinitis)
⚠Pregnancy (modify significantly or avoid later stages)
⚠Lower back weakness (requires strong core to prevent sagging)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.