Most beginners in Ashtanga Yoga, with lust and quiet envy, look at advanced students, hanging in Chaturanga Dandasana for a long time, and dream of the same strong muscles.
The secret is simple: you need to start with simpler options for working out weak points, so push-ups from the knees are the most optimal option. This will be an intermediate link between Ashtanga Namaskar (eight-point posture) and directly to Chaturanga itself. Also, this option is suitable for older people who want to maintain physical activity for longer, and for those weakened by illness or injury, but who do not want to pause in class.
What muscle groups are being worked out?
This exercise affects almost the same muscle groups as with straight legs, only the increased load on the muscle-stabilizers of the cortex and hips decreases. There is a misconception that push-ups from the knees give nothing but the work of the hands. Actually involved a lot more:
- long back muscles ;
- thoracic and anterior deltoid;
- triceps;
- press;
- thigh muscles, especially quadriceps and adductors;
- small tendons and joints of the hands;
- buttocks and internal muscles of the thighs.
Starting position
Get on your knees, putting them on the width of your palm (some put on the width of the pelvis, which is also correct), put your palms on the floor across the width of the shoulder joints and position the shoulders exactly above the wrists. For classic push-ups in the Chaturanga style, the fingers are directed forward, and the elbows are strictly back. It is important to feel the contact of the arms and body, but do not put elbows under the body. The feet are also located across the width of the knees and do not come off the floor at the time of bending the arms. How to push up?
Squeeze the pelvis under you, directing the pubic bone to the navel, tighten the stomach, squeeze the buttocks and, keeping the lower back flat, bend your elbows while inhaling. When exhaling, straighten your arms, you can straighten your legs, tearing your knees off the floor. Again bring the knees to the floor, bend your arms - and so on.
When pushing up from the knees, it is immediately recommended to bend your arms half as much as possible so as not to overload the muscles and feel the movement, then lower yourself as you get used to it, while strictly making sure that the socks remain on the floor, the back is flat, and the head lower than the shoulders lower should not. Each approach is done until the last possible effort, more than three repetitions should not be done, while carefully monitor 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 body weight to the fulcrum, then the wrist joints will not be overloaded and quickly get tired. Also, if improperly executed, the back bends and the load on the spine is incorrect, and this should never be allowed. It is necessary to carefully monitor the extension of the spine in a straight line, the top of the head should be directed forward, and the pelvis should be pressed and do not forget to breathe correctly, breathing is the basis of movement. At the same time, do not forget to follow the facial expressions - you should not strain your facial muscles.
Desired Result
When the number of push-ups from the knees reaches the level of 8-10, you can proceed to the next step: work with straight legs, trying to stay for a couple of seconds with bent arms, controlling the position of the lower back and head - a clear straight line. Over time, the time of "freezing" increase, breathing evenly at this moment.
Knowing that success is directly proportional to the efforts made, those who want to get a strong and hardy body will control the integrity of the process. As a result, the coveted Chaturanga Dundasana will no longer seem something transcendental and painfully inaccessible. And an obedient and beautiful body will confirm the correctness of the path.