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Technique

  1. From Downward dog, inhale bend the knees push through the arms and jump the legs through the arms.
  2. Extend the legs, exhale.
  3. Inhale, bend the knees and cross the feet in front of you.
  4. Push through the hands, lean forward. Exhale, shoot the legs back, landing in chaturanga ( Bottom pushup hold).
  5. Inhale, take Upward dog and then exhale, Downward dog.

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Muscles

Strength

Primary

  • Serratus anterior
  • Chest
  • Back

Secondary

  • Pelvis
  • Quadriceps
  • Abs
  • Obliques
  • Hip adductors
  • Serratus anterior
  • Lower trapezius
  • Latissimus dorsi
  • Pectoralis minor
  • Iliacus
  • Rectus femoris
  • Psoas major
  • Rectus abdominis
  • External oblique
  • Internal oblique

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Other disciplines
Joint movements
Shoulderdepressionprotraction
trains stretches

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Regressions

e19k

Ground jump through forward

Novice
e19n

Ground jump through backward

Novice
e0x6

Frog walk

Novice
e19m

Beginner Ashtanga Vinyasa

Beginner
e0nf

Hand-to-hand L-sit tuck

Intermediate
w00i

Plow raise

Intermediate
w00k

Rolling compression

Intermediate
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