Downward dog pushup (Downward dog to chaturanga)

Muscles

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

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.

Form tips

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

Similar Exercises

• One-leg dog to plank
• Sun salutation A simplified
• Sun salutation A
• One-leg dog plank to figure-4 table top
• Front kick-through to one-legged dog

Equipment

• Ground (hands or body)
• Low pushing device