Push-up from the knees is an easy way to meet Chaturanga

Most of the newcomers to Ashtanga Yoga, with lust and quiet envy, look at the advanced disciples hanging in Chaturanga Dandasan for a long time, and dream of the same strong muscles.

The secret is simple: you need to start with more simple options for working out weaknesses, so pushing from the knees is the most optimal option. This will be an intermediate link between Ashtanga Namaskar (a pose on eight points of support) and directly by Chaturanga. Also, this option is suitable for elderly people who want to keep their physical activity longer, and for those who are weakened by illness or trauma, but who do not want to pause in class.

What muscle groups are being studied?

This exercise affects almost the same muscle groups as with straight legs, only the increased load on the muscles-stabilizers of the cortex and thighs decreases. There is an erroneous opinion that push-ups from the knees do nothing except the work of the hands. Actually much more is involved:

• Long back muscles ;
• Thoracic and anterior deltoid;
• Triceps;
• press;
• Muscles of the thighs, especially the quadriceps and the adductor;
• Small tendons and joints of hands;
• Gluteal and internal muscles of the thighs.

Initial position

To kneel, placing them on the width of the palm (some put on the width of the pelvis, which is also correct), place the palms on the floor along the width of the shoulder joints and place the shoulders exactly above the wrists. For classic push-ups in the style of Chaturangi, the fingers are directed forward, and the elbows are strictly backwards. It is important to feel the touch of the hands and torso, but do not put your elbows under the body. The feet are also located along the width of the knees and do not come off the floor at the moment of bending of the hands. How to wring out?

Pull the pelvis under you, directing the pubic bone to the navel, tighten the stomach, squeeze the buttocks and, keeping the waist flat, bend your arms in the elbows when you inhale. When you exhale straighten your arms, you can straighten your legs, tearing your knees off the floor. Again, bring your knees to the floor, bend your hands - and so on.

When pushing from the knees at once it is recommended to bend your hands half way possible, so as not to load too much muscle and feel the movement, then lower as you get accustomed to, while strictly keeping the socks on the floor, the back flat, and the head to fall below the shoulders should not. Each approach is made to the last possible effort, more than three repetitions do not, while scrupulously following the correct position of the body.

What should I look for?

All push-ups from the floor - from the knees or with straight legs - should evenly distribute the weight of the body to the points of support, then the wrist joints will not be overloaded and quickly tired. Also, if the performance is incorrect, the back bends and there is an incorrect load on the spine, and this should in no case be tolerated. It is necessary to closely follow the extension of the spine in a straight line, the vertex should be directed forward, and the pelvis should be compressed and do not forget to breathe properly, breathing is the basis of the movement. In doing so, do not forget to follow the facial expressions of the face - the facial muscles should not be strained.

Desired result

When the number of push-ups from the knees reaches the mark of 8-10, you can proceed to the next stage: working with straight legs, trying to stay for a couple of seconds with bent hands, controlling the position of the waist and head - a clear straight line. Over time, the time to "hang" to increase, even breathing at this moment.

Knowing that success is directly proportional to the efforts made, those wishing to get a strong and hardy body will monitor the integrity of the process. As a result, the long-cherished Chaturanga Dandasana will no longer seem to be beyond the clouds and painfully inaccessible. A docile and beautiful body will confirm the correctness of the path.