chah-tu-RAHNG-ah dahn-DAHS-uh-nuh
The 'Yogi's Push-up.' A powerful transition pose that builds immense upper body and core strength. It requires precise alignment to protect the shoulder joints while hovering inches from the earth.
Lower halfway down.
Keep elbows hugged into the ribs.
Stay parallel to the floor.
Hands shoulder-width apart, fingers spread wide.
Shift forward onto the tiptoes before lowering.
Lower until elbows reach a 90-degree angle.
Maintain a straight line from heels to crown; do not let the hips sag.
Draw the shoulders away from the ears.
Develops functional strength in the arms and wrists
Tones the abdominal organs
Builds core stability
Cultivates discipline and focus
Place two blocks at their highest setting in front of your hands. Lower until your shoulders lightly touch the blocks to ensure you don't dip below the safe 90-degree elbow angle.
Loop a strap around your upper arms, just above the elbows, shoulder-width apart. The strap will catch your torso as you lower, keeping your elbows hugged into your ribs.
Stand to the side. Place your hands under the fronts of their shoulders. Provide a 'shelf' to prevent them from dipping below 90 degrees.
Take the weight if necessary to save their rotator cuffs.
Stand behind. Place balls of feet on their heels. Press gently to encourage them to shift forward onto toes before lowering.
Ensure they don't sag the hips.
Bend your arms
Lower your body in one straight line, keeping your elbows close to your sides.