Push Up Pose: Chaturanga Push Up
Chaturangas are the most popular form of yoga poses. They have been practiced for centuries and they still remain one of the best ways to strengthen your body. Yoga is considered as a very effective exercise which helps in improving flexibility, strength, balance and endurance. There are many types of yoga poses like asana (poses), pranayama (breathing techniques) and meditation.
All these forms of yoga exercises are beneficial for human body.
Yoga Push Ups: Chaturanga Push Up
The term “push up” refers to any type of exercise where you lift yourself off the ground with your hands or feet. These exercises include sit ups, pull ups, dips and chin ups. Some of them require a lot of strength while others do not.
There are several different types of push ups. One of the most common ones involves you lying face down on a flat surface such as floor or mat. You then raise your arms above your head and bend at the elbows until your palms touch each other. Then you lower back into position without stopping.
Other push up variations involve using weights to increase the difficulty level of the exercise.
In yoga, the traditional push up position is called chaturanga. This position is extremely popular in the sport of wrestling. Chaturanga involves you lying face down on the floor with your legs together and your hands and arms stretched forward. Your forehead should touch the ground.
You then push yourself up off the floor and back into starting position. The exercise is repeated several times. To increase the difficulty level of the exercise, athletes can use weights attached to their waist or thighs.
Creative Push Up: Poses with Inhale-Exhale Breathing Technique and Concentration on the Mind
There are also other types of creative push-up variations such as “Tapping the Hands.” While you are doing regular push-ups, you tap your hands on the ground simultaneously on every other inhale and exhale. This can also be done on every inhale or exhale to further increase the level of difficulty. The number of taps you do on your hands is determined by the level of expertise.
There are other creative push-ups that can be done using the inhale-exhale breathing technique and concentration on the mind. In these types of exercises, a mantra (a word or sound given to you by a teacher) should be repeated silently in your mind. The mantra is used to help you focus. With a focused mind, it is easier to regulate your breathing and heart rate.
A Word From the Wise: If you have any medical conditions such as high blood pressure, heart disease or a hernia, it is probably a good idea that you avoid doing any of these types of push-up variations. While they are great for exercising, it is important that you do not put yourself in any sort of danger. Talk to your doctor before beginning any new exercise routine.
Yoga Pull Ups: Chin Up and Pull Up
The term “pull up” refers to any exercise where you lift your entire body up above a fixed point. This fixed point can be another person, a ring or bar above you, a tree branch or any other similar object. In most cases, pull up bars are installed in doorways for people to use them for training.
There are several different types of pull up exercises. One of the most common types is the chin up. With this exercise, you grip a pull up bar with your palms facing toward you. With your arms fully extended and your chin above the bar, you then lift your body up until your elbows are straight.
Then you lower yourself back down.
Another common type of pull up exercise is the pull up. With this move you grip the bar with your palms facing away from you. You then lift your body up until your chin goes above the bar, lower yourself back down and then repeat.
Other types of pull up exercises include underhand grip (palms facing you) and overhand grip (palms facing away from you). With these types of exercises the palms can either face you or away from you.
The Benefits and Disadvantages of the Yoga Pull Up
The main benefit of the pull up is that it primarily targets your back. Your back is made up of several different muscles including those in your upper, middle and lower back. The muscles in your upper back are closest to your head while the muscles in your lower back are closest to your hips. When you lift up your body, your back muscles receive a great deal of stimulation and training.
While pull ups are great for your back, they are also great for many other muscles in your body. Your arms, shoulders and even your core region all get training from the pull up. The more you do pull ups, the stronger and more fit these muscles become. As a result, you get a nice toned look to your entire body rather than just your back.
There are many different types of pull up exercises that can be done using different grip positions. For instance, if you use an underhand grip (palms facing you) you will work your back more than you would with an overhand grip (palms facing away from you).
There is a certain etiquette that goes along with doing pull up exercises. Most people do not like it when others fail a pull up and drop down unexpectedly. As a result, most will wait until you are nearly done with your set before they begin their own set. If you find this annoying, then you should work on mastering the pull up so you can do them with speed and efficiency.
This way people won’t have to wait as long for you finish.
Another benefit of doing pull ups is that they are very simple to do. All you need is a bar that is high enough for you to reach up and grab with your hands. As a result, pull ups can be done at home or at any gym that has the appropriate equipment.
The one major disadvantage of the pull up is that they are very hard on the joints in your fingers. If you have problems with your joints, then you may want to avoid doing these types of exercises.
The pull up is a beneficial exercise for many different types of people. If you’re looking to master this skill, then you need to be patient and work your way up to the complete exercise.
Remember, you don’t want to rush into this or get impatient. Take it slow and steady and you’ll soon be reaping all the benefits that come along with this high intensity exercise.
The Best Pull Up Workout Equipment
As we’ve already established, to do a pull up you need a bar that you can reach up and grab. This bar could be anything from a metal garden swing frame to the pipes running across the ceiling of a cave. The important thing to remember is that it needs to be at a height that is comfortable for you to grab.
You will also need something to put your feet on. You have several options for this too. You could place them on the lower part of the frame you are gripping. This will make the pull up easier, but it will also place more emphasis on your arms and shoulders.
The other option is to place your feet on something higher up. This will be harder to do because you will be lifting more of your own weight, but it places more emphasis on your body as a whole rather than just your upper body.
How to Do a Pull Up
Step 1: Grip the bar with your hands placed either over or under your hands depending on which variation you are doing. Then, lift your feet off the ground so that only your arms and shoulders are supporting your weight.
Step 2: Take a deep breath in and then exhale as you pull yourself up toward the bar and let go of it with your hands.
Step 3: Once your arms are fully extended over your head, inhale and slowly begin lowering yourself back down.
Step 4: Repeat this process for as many reps as you can.
Tips & Warnings:
*In between sets you should rest at least one minute.
*If you find yourself struggling with a particular exercise, don’t give up. Try using some assistance. For example, put a small weight plate in your pocket for added resistance.
*If you want to add more resistance so that you can build more strength before you try doing them unassisted, find someone to help you with this. Have the person provide resistance on the bar as you perform the exercise.
*You can also do assisted pull ups using a resistance band. Loop the band over a sturdy piece of gym equipment or through an overhead beam in your home and then put your foot in the loop. Using the band, do your reps as usual and have the person providing assistance slowly take some of the band’s slack out as you go.
As with any new workout program, if you feel pain while doing these exercises seek the counsel of a medical professional first. Also, consult this professional if you have any doubts about your physical capabilities to do these exercises.
If you are looking to switch up your strength training regime and want to see some serious gains in your arm strength, then give this pull up workout a try. This routine will have you curling barbells before you know it!
*Please note: this program is not a substitute for professional medical advice. If you have any medical concerns, please consult a doctor first before undertaking this or any other fitness program.
Sources & references used in this article:
A comparison of the effects of hatha yoga and resistance exercise on mental health and well-being in sedentary adults: A pilot study by B Taspinar, UB Aslan, B Agbuga, F Taspinar – Complementary therapies in …, 2014 – Elsevier
Yoga wrist saver device by EM Andrews – US Patent 8,460,160, 2013 – Google Patents
Yoga wrist saver device by EM Andrews – US Patent App. 13/846,033, 2013 – Google Patents