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Also known as: Jackknife pushup, Cat pushup, Yoga pushup, Sadharan dand.

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Technique

  1. Start in a Downward dog position.
  2. Bend your arms to let your head slowly go towards a point between your hands.
  3. As your head approaches the ground, start arching your back to sweep right above the ground with your body.
  4. End up with your arms straight, looking up, in an Upward dog position.
  5. Go back to the starting position by lifting your hips upward while keeping your arms straight.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Shoulders
  • Triceps
  • Neck

Secondary

  • Chest
  • Forearms
Flexibility

Primary

  • Abs
  • Obliques

Secondary

  • Pelvis
  • Quadriceps
  • Hip adductors
  • Lower trapezius
  • Serratus anterior
  • Anterior deltoid
  • Middle deltoid
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Upper trapezius
  • Levator scapulae

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Equipment

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

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Appears in

Flexibility
Joint movements
Elbowextension
Shoulderelevationflexion upward
trains stretches

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Progressions

e07q

Pike pushup

Novice

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Regressions

e087

Pushup

Novice
e0cw

Upward dog

Beginner
e036

Dive-bomber pushup

Novice
e07r

Pike pushup with legs lift

Intermediate
e02s

Crow pose to handstand

Advanced
e05h

Incline pike pushup

Novice
e07u

Pike bent-arm handstand

Intermediate
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