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Yoga and the Push-Up
It may seem unusual to include such a Western concept as push-ups in a yoga routine, but here are my reasons: 1) Many people (especially women) feel they are unable to perform many postures that include hands-on-floor poses (Down Dog, Up Dog, Plank) because they have (so they think) no arm strength; 2) to perform these postures one doesn't necessarily need powerful arms, but the ability to integrate the body--including arms--to work in balance, creates an overall support system; 3) there actually is a yoga posture or move similar to a push-up that's included in many versions of Sun Salutation and in some yoga styles. It's called Chataranga Dandasana, the four-limbed stick pose.
The key to being able to do push-ups, or Chataranga, or any pose well is not developing strong arms, though that can help, but to work with an awareness of core strength. This term is called Bandhas in Sanskrit. When the internal muscles at the base of the spine are engaged or contracted, they send a signal up the spine to engage the muscles around it, including the buttocks, abdominals and back muscles. When all those muscle groups are working together (integration) the arms only need to join in, rather than do the whole job. As we learn to apply this concept, we find, overall, our postures--and our ability to hold them gracefully--will improve.
Now, back to push-ups (or as I like to call them, "float ups"). Start in a plank (you know, like a board) position. Place the hands directly below the shoulders with fingers splayed wide, so all the weight is not on the wrist, but spread out through the fingers. Keep the knees straight and the heels pressing back, feet flexed. Gently squeeze the buttocks. Lift the belly. Keep the hips in line with the body and be aware of any sinking. Look forward about 45 degrees. Every part of the body is solid, light and connected.
Beginners can start with their knees on the floor or on padding. When performing Western style push-ups, inhale while lowering your body and exhale while rising. The elbows should bend in toward the body alongside the ribcage. If you're doing this for the first time, lower less than halfway down. As you get stronger your range will improve. Never land on the ground. Stay solid throughout as you float back up. Be sure to stay in-touch with everything: body and breath. Develop an overall awareness.
Upon completion press the hips back over the heels, arms stretched out in front. This is usually called Child's Pose, but goes by other names such as Baby Pose, Diamond Seal or Cat Seal. Feel your spine lengthen. Breathe away any remaining tension. After a minute or so, continue with the series. This lesson will contribute to a stronger, more graceful yoga practice.
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