Downward dog pushup

Also known as: Downward dog to chaturanga.

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Technique

1. Begin in Downward dog with your hips high, fingers spread and feet hip-width apart.
2. Roll forward, stacking your shoulders over your wrists into a solid high plank with your core and glutes engaged.
3. Shift slightly forward onto your tiptoes and bend your elbows straight back, hugging your ribs, until your upper arms are parallel to the floor.
4. Keep your body in a straight line from head to heels; do not drop your hips or scoop your chest.
5. Press strongly through your palms and drive your hips up and back to Downward dog.
6. Flow continuously between the two positions with your breath.

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Form tips

• Keep your elbows hugging your ribs, not flaring out to the sides.
• Hold a rigid line from head to heels; your hips should not sag or pike as you lower.

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Muscles

Individual muscles

• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Serratus anterior

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Equipment

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Appears in

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Regressions

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