High Push Up~Dandasana/Plank Pose~Phalakasana (Learn the alignment of the pose)

Hi everyone, today we are going to learn how to do a high push up safely. High push up (Plank pose), is the basic position for the transition of Chaturanga Dandasana (four limbed staff pose), and also prepares us for arm supported asanas.  Come to all four’s, curl under your toes straighten yours legs , first spread the fingers wide, second finger forward, thumbs five to six inches apart which is shoulder distance. Pressing firmly into the palm and fingers hollow out your arm pits, start to inner rotate your arms forward keeping your shoulders stacked above your wrists, and hugging your arms close to your body. Grow your crown of your head towards the front of room keeping your gaze straight down and not tucking your chin to your chest. Slowly start to activate your core to prevent sagging in your pelvis while keeping the shoulder blades rooted down against the back ribs. Start to press the weight into your heels at the same time growing your crown towards the front of the room lengthen your spine. This is yogi choice legs can be together or hip distance apart, as long as you are squeezing the legs and your knee caps are engaged (I personally like my legs and feet together). Remember bandha’s are engaged , you are breathing, and growing your body long staying active in the pose. As for every pose in yoga their is a modification, if you have lower back issues or wrist issues or you don’t have the strength yet, please use the modification by dropping your knees, picking up your toes and pointing them. This relieves the pressure from those problem area’s, you are still active as above the only difference is your on an angle from the crown to your knees and all the alignment is the same. Always remember listen to your body and what you need to grow on your yoga journey. Have a blessed and peaceful day! Namaste’ ConnieHigh push up


Author: Yogablissgrammyforlife

I am a mother, grandmother and a E-RYT 200 hr yoga instructor whom loves everything about yoga day and night. I began practicing yoga in 2007 to add variety into my exercise routine. I quickly became passionate about yoga and fully dedicated to my practice. Yoga has completely transformed my mind, body, soul and allowed for self discovery. I furthered my practice over the years through countless hours of classes and workshops from teachers across the country. After so many years of practicing yoga I wanted to share my passion with others, that is when I received my 200 hour certification through Yoga Flow in Pittsburgh PA. I went on to teach students the love I have for yoga. I started this blog to help others embark on the journey of yoga, to give everyone a chance to fall in love with the art, no matter what age or body shape you are. I want to spread my knowledge on safe alignment in yoga poses by posting a yoga pose and breaking it down for you, maybe for you to try or to further your practice. I want to share my true passion that I deeply hold for yoga and to help yogis with my own personal opinions of yoga products that work for me or that don't.

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