Technique Tuesday - Chaturanga

Next up on Technique Tuesday is the Chaturanga! This yoga "push-up" or low plank is the one yoga pose that you will probably do wrong most of the time.  Why?  Because it is HARD. This move strengthens the arms, wrists and abdomen. Similar to a traditional push-up, it also strengthens the muscles surrounding the spine, which helps to improve posture.  Now, let's begin:

1. Begin in Plank Pose. Keeping your elbows directly over your wrists, slowly lower your body to hover a few inches above the floor. Keep your back flat.
2. Lift through your chest, keeping your shoulders in line with your elbows. Don't let your chest drop toward the floor.
3. Fully engage your abdominal and leg muscles.If the full pose is too challenging right now, come to your knees first. Then, lower your torso to hover an inch above the floor. This is Half Chaturanga.  
   
4. Keep your elbows hugged along your ribcage, pointed toward your heels.  Don't let them out to the sides. 
5. Press the base of your knuckles into the floor. Your upper and lower arms should be bent 90 degrees at the elbows. Use a mirror or have someone watch you so you know how far you need to lower to get to 90 degrees.  Don't let your shoulders drop lower than the height of your elbows.
6. Hold for 10-30 seconds, and then lower your body all the way to the mat and rest.  

TA-DAH!