5 Key Reasons Why Yoga Pushups Feel So Difficult (And What To Do About It)

Yoga pushups, also known as Chaturanga Dandasana, are notoriously challenging. They demand strength, flexibility, and body awareness. Mastering this pose can be incredibly rewarding, but many struggle with its difficulty. Let’s explore the key reasons why these pushups feel so hard and, importantly, what you can do to improve.

Lack of Core Strength

A common culprit behind difficult yoga pushups is insufficient core strength. Your core muscles, including your abdominals, obliques, and lower back muscles, act as a stabilizer throughout the entire pose. They help maintain a straight line from head to heels, preventing your hips from sagging or piking up.

When your core is weak, your body has to compensate by overusing other muscle groups, like your shoulders and triceps. This can lead to fatigue, strain, and difficulty maintaining proper form.

How to Improve Core Strength⁚

Plank Variations⁚ Incorporate various plank holds, such as high plank, low plank, and forearm planks, into your routine. Focus on maintaining a strong, engaged core throughout the hold.
Boat Pose (Paripurna Navasana)⁚ This challenging pose strengthens the abdominal muscles significantly. Start with shorter holds and gradually increase the duration as you build strength.
Bird Dog⁚ This exercise targets both abdominal and back muscles, promoting core stability. From a tabletop position, extend one arm and the opposite leg while maintaining a neutral spine.
Hollow Body Holds⁚ Lie on your back, press your lower back into the floor, and lift your arms and legs slightly off the ground. Hold this position, engaging your core, to build strength and endurance.

Remember, consistency is key when strengthening your core. Regularly incorporating these exercises into your fitness routine will gradually enhance your core stability and make those yoga pushups feel more attainable.

Weak Serratus Anterior

The serratus anterior, a muscle group that wraps around your rib cage and attaches to your shoulder blades, plays a crucial role in stabilizing your shoulder blades during yoga pushups (Chaturanga Dandasana). When this muscle is weak, it can lead to difficulty maintaining a stable upper body, making the pushup feel much harder.

A weak serratus anterior can cause your shoulder blades to wing out, especially as you lower down. This winging not only compromises the integrity of the pose but also puts unnecessary stress on your shoulders, potentially leading to discomfort or injury.

How to Strengthen Your Serratus Anterior⁚

Scapular Push-Ups⁚ Start in a plank position. Keeping your elbows straight, push through your palms to protract your shoulder blades (round your upper back slightly). Release and repeat.
Wall Slides⁚ Stand facing a wall with your arms extended at shoulder height, palms flat against the wall. Slowly slide your body down the wall, maintaining contact with your palms, until you feel a stretch in your chest and shoulders. Push back up to the starting position.
Serratus Punches⁚ Lie on your back with your knees bent and feet flat on the floor. Hold light dumbbells or water bottles in each hand, elbows bent. Punch one arm straight up towards the ceiling, focusing on activating your serratus anterior. Lower back down and repeat on the other side.
Bear Crawls⁚ Start on your hands and knees. Lift your knees slightly off the floor while keeping your back flat. Crawl forward by moving your opposite hand and foot together. As you crawl, focus on engaging your serratus anterior to keep your shoulder blades stable.

By strengthening your serratus anterior, you’ll create a more solid foundation for your yoga pushups, making them feel more manageable and reducing the risk of shoulder strain.

Tight Chest and Shoulders

Limited flexibility in your chest and shoulders can significantly hinder your ability to perform yoga pushups comfortably and correctly. Tightness in these areas can restrict your range of motion, making it difficult to lower down into the pose while maintaining proper alignment.

When your chest and shoulders are tight, you might find that you collapse inward, with your elbows flaring out to the sides. This places excessive stress on your shoulder joints and can lead to pain or injury. Moreover, tightness can make it challenging to maintain a straight line from head to heels, compromising the overall effectiveness of the pose.

Stretches for Chest and Shoulders⁚

Chest Stretch with Doorway⁚ Stand in a doorway with your arms bent at a 90-degree angle, forearms resting against the door frame. Step forward slightly until you feel a stretch in your chest. Hold for 30 seconds, breathing deeply.
Thread the Needle Pose⁚ Begin on your hands and knees. Slide your right arm underneath your left arm, resting your right shoulder and cheek on the floor. Extend your left arm towards the ceiling or keep it on the floor for support. Hold for 30 seconds and repeat on the other side.
Cow Face Pose (Gomukhasana)⁚ Sit comfortably and reach your right arm overhead, bending your elbow and letting your hand fall between your shoulder blades. Reach your left arm behind you and try to clasp your hands. If you can’t reach, use a strap or towel. Hold for 30 seconds and switch sides.
Puppy Pose⁚ Start on your hands and knees. Walk your arms forward a few inches and curl your toes under. Push your hips up and back, halfway towards your heels. Keep your arms shoulder-width apart and your forearms on the floor. Hold for 30 seconds.

Regularly incorporating these stretches can improve flexibility in your chest and shoulders, allowing for greater range of motion and making yoga pushups feel more attainable.

Limited Wrist Mobility

Wrist flexibility is often overlooked, but it’s a vital component of performing comfortable and safe yoga pushups. This pose requires your wrists to extend, sometimes to a significant degree, which can be challenging for those with limited wrist mobility.

If your wrists are tight, you may experience discomfort or even pain when putting weight on them in a flexed position. This can make it difficult to lower down into the pushup properly and may cause you to compensate by bending your elbows outwards, putting strain on your shoulders.

Improving Wrist Mobility⁚

Wrist Circles⁚ Extend your arms forward at shoulder height and make small circles with your wrists, rotating them both clockwise and counterclockwise. This gentle movement helps to warm up the wrist joints and improve circulation.
Wrist Flexor Stretch⁚ Extend one arm forward with your palm facing up. With your opposite hand, gently pull your fingers back towards your body until you feel a stretch in your forearm and wrist. Hold for 30 seconds and repeat on the other side.
Wrist Extension Stretch⁚ Extend one arm forward with your palm facing down. With your opposite hand, gently press down on the back of your hand, bending your wrist until you feel a stretch. Hold for 30 seconds and repeat on the other side.
Prayer Pose to Reverse Prayer Pose⁚ Start with your palms pressed together in front of your chest. Slowly lower your hands down towards your waistline, keeping your palms together. Reverse the movement, bringing your hands back up to your chest. This dynamic stretch helps improve flexibility and range of motion in the wrists.

Prioritizing wrist mobility work can greatly improve your comfort and alignment in yoga pushups, allowing you to move through the pose with more ease.

Improper Alignment

Even with adequate strength and flexibility, improper alignment can make yoga pushups feel significantly harder and potentially lead to strain or injury. It’s crucial to pay close attention to your body positioning throughout the pose to ensure you’re working the correct muscles and distributing weight evenly.

Common alignment errors include letting your elbows flare out to the sides, allowing your shoulders to dip below your elbows, positioning your hands too far forward, sagging your hips, or looking too far ahead. These misalignments can place undue stress on your joints and muscles, making the pushup feel much more challenging than it needs to be.

Tips for Proper Alignment⁚

Engage Your Core⁚ Imagine drawing your navel towards your spine to activate your core muscles; This helps maintain a straight line from head to heels and prevents your hips from sagging.
Shoulder and Elbow Alignment⁚ As you lower down, keep your elbows tucked in close to your sides, aiming for a 45-degree angle between your upper arms and torso. Ensure your shoulders stay level with or slightly above your elbows.
Hand Placement⁚ Position your hands directly beneath your shoulders, fingers pointing forward. Press firmly through your palms and fingertips to distribute weight evenly.
Gaze and Neck Position⁚ Keep your gaze slightly forward, a few inches in front of your fingertips. Maintain a neutral neck position, avoiding cranking your head up or dropping it down.

By focusing on proper alignment, you’ll create a more stable and efficient base for your yoga pushups, making them feel more manageable and reducing the risk of discomfort or injury.

Common Alignment Issues in Yoga Pushups (Chaturanga Dandasana)

Even experienced yogis can struggle with proper alignment in Chaturanga Dandasana. Understanding common misalignments is crucial for preventing injury and getting the most out of this challenging pose.

Elbows Flaring Out

One of the most prevalent alignment mistakes in Chaturanga Dandasana is allowing the elbows to flare outwards, away from the body. Instead of maintaining a close-to-the-body bend, the elbows point out, forming a “T” shape with the upper arms. This seemingly minor misalignment can have significant consequences.

When elbows flare, it places excessive stress on the shoulder joints. Instead of distributing the weight evenly across the chest, shoulders, and triceps, the pressure concentrates on the delicate shoulder structures, increasing the risk of strain or injury. Furthermore, flared elbows often indicate a lack of engagement in the chest and back muscles, which are crucial for maintaining a stable and strong Chaturanga.

Correcting Elbows Flaring Out⁚

Engage the Serratus Anterior⁚ Imagine pressing your shoulder blades flat against your rib cage as you lower down. This activates the serratus anterior muscles, which help to stabilize the shoulder blades and prevent them from winging out.
Visualize a Narrow Pathway⁚ As you bend your elbows, visualize them gliding back along a narrow pathway close to your sides. Aim for a 45-degree angle between your upper arms and torso.
Use a Prop for Feedback⁚ Place a block between your upper arms or a strap looped around your upper arms, just above your elbows. As you lower down, maintain gentle contact with the prop to ensure your elbows stay hugged in.
Modify⁚ If you struggle to keep your elbows in, consider modifying the pose by lowering your knees to the floor. This reduces the load on your shoulders and allows you to focus on proper elbow alignment.

By consciously engaging the correct muscles and using visualization techniques, you can correct this common misalignment and build a safer, more effective Chaturanga Dandasana practice.

Shoulders Dipping Lower Than Elbows

Another common alignment error in Chaturanga Dandasana is allowing the shoulders to dip lower than the elbows. This often happens when the chest and triceps are not adequately engaged, causing the upper body to collapse towards the floor. While it might seem like a minor misalignment, it can have significant implications for shoulder health.

When the shoulders dip below the elbows, it puts excessive stress on the anterior shoulder joint, potentially leading to pain, impingement, or even rotator cuff injuries. Moreover, this misalignment often leads to a rounded upper back, which can contribute to poor posture and further strain the shoulders and neck;

Preventing Shoulders from Dipping⁚

Engage the Chest and Triceps⁚ As you lower down, actively press through your palms and engage your chest and triceps muscles. Imagine pushing the floor away from you to create a lifting action in your upper body.
Maintain Shoulder Blade Stability⁚ Focus on keeping your shoulder blades gliding down your back and slightly towards each other. Avoid letting them protrude or “wing out” as you lower down.
Use a Mirror or Feedback⁚ Practice Chaturanga in front of a mirror to observe your alignment or ask a yoga instructor for feedback. Sometimes, simply becoming aware of the misalignment is enough to start correcting it.
Modify with Incline⁚ If you struggle to maintain shoulder alignment, try performing Chaturanga with your hands elevated on a block or a stack of books. This reduces the load on your shoulders and allows you to build strength and awareness gradually.

By prioritizing proper shoulder alignment, you can protect your joints, build strength effectively, and create a safer and more sustainable yoga practice.

Hands Too Far Forward

Placement of the hands is crucial in Chaturanga Dandasana, and a common mistake is positioning them too far forward of the shoulders. While it might seem like a minor adjustment, it can significantly impact the distribution of weight and increase strain on the wrists and shoulders.

When the hands are placed too far forward, it creates an angle in the wrists that can cause discomfort and potentially lead to strain or injury. It also shifts more weight onto the shoulders, putting excessive pressure on the anterior shoulder joints and potentially leading to rotator cuff issues over time.

Correcting Hand Placement⁚

Shoulder Alignment⁚ Begin in a plank position with your hands directly beneath your shoulders, fingers pointing forward. Ensure your body forms a straight line from head to heels.
Micro-Bend in Elbows⁚ Maintain a slight micro-bend in your elbows to prevent hyperextension. This subtle bend helps to engage the muscles surrounding the elbow joint and protects it from strain.
Weight Distribution⁚ As you lower down, distribute your weight evenly across your palms, ensuring that your fingertips stay grounded. Avoid putting excessive pressure on the heels of your hands.
Body Awareness⁚ Pay attention to how your body feels in the pose. If you experience any pain or discomfort in your wrists or shoulders, readjust your hand position slightly until you find a comfortable and stable alignment.

By placing your hands directly beneath your shoulders, you create a more stable base for Chaturanga, allowing for optimal weight distribution and minimizing strain on your wrists and shoulders.

Core Dropping

A common mistake in Chaturanga Dandasana is allowing the core to drop or sag towards the floor. Instead of maintaining a strong, straight line from head to heels, the belly dips down, creating a banana-like shape with the body. This seemingly minor misalignment can have significant consequences for both your spine and your overall strength in the pose.

When your core drops in Chaturanga, it places excessive stress on the lower back, potentially leading to pain, discomfort, or even injury. Additionally, a disengaged core compromises the stability of the entire pose, making it much more challenging to control the movement and distribute weight evenly.

Engaging the Core in Chaturanga⁚

Pre-Engage Your Core⁚ Before you even begin to lower down, actively engage your core muscles by drawing your navel towards your spine. Imagine bracing your abdomen as if you were about to be lightly punched in the stomach.
Maintain a Neutral Spine⁚ Keep your back flat, avoiding any rounding or arching in the spine. Imagine lengthening your tailbone towards your heels to maintain a neutral alignment.
Engage the Glutes and Legs⁚ Actively press through your heels and engage your glutes and leg muscles. This helps to create a sense of stability and support throughout the entire body.
Modify with Knees Down⁚ If you struggle to maintain a strong core, modify the pose by lowering your knees to the floor. This reduces the load on your core and allows you to focus on engaging the abdominal muscles effectively.

By actively engaging your core and maintaining a neutral spine, you create a strong and stable foundation for Chaturanga Dandasana, reducing the risk of injury and improving your overall strength and control in the pose.

Gaze Too Far Forward

While it might seem like a small detail, the position of your gaze plays a crucial role in maintaining proper alignment and safety in Chaturanga Dandasana. A common mistake is looking too far forward, straining the neck and disrupting the natural curvature of the spine.

When you gaze too far ahead, it tends to pull your chest forward and down, leading to a rounded upper back. This rounding not only compromises the integrity of the pose but also places excessive stress on the shoulders and neck, potentially leading to discomfort or injury. It also makes it more challenging to engage the core muscles effectively.

Finding the Optimal Gaze⁚

Neutral Neck Alignment⁚ As you lower down into Chaturanga, maintain a neutral alignment of your neck in line with your spine. Avoid tilting your chin up or crunching your neck down.
Soft Gaze Slightly Forward⁚ Keep your gaze soft and focused on a point slightly ahead of your fingertips, about 12-18 inches in front of you. This helps to maintain the natural curvature of your cervical spine.
Avoid Straining⁚ Your gaze should be relaxed and effortless. Avoid straining your eyes or neck to look too far ahead. If you feel any tension, adjust your gaze slightly until you find a comfortable position.
Listen to Your Body⁚ Pay attention to how your body feels. If you experience any discomfort or pain in your neck, shoulders, or upper back, gently adjust your gaze and head position until you find a more comfortable alignment.

By maintaining a neutral neck and a soft gaze slightly forward, you can promote proper spinal alignment, reduce strain on your neck and shoulders, and create a safer and more effective Chaturanga Dandasana practice.

Tips for Improving Your Yoga Pushups

Mastering Chaturanga Dandasana, or yoga pushups, takes time, dedication, and attention to detail. Here are some valuable tips to help you improve your form, build strength, and refine your technique⁚

Start with Plank⁚ Develop a strong plank foundation. Hold high plank for 30-60 seconds, focusing on engaging your core, maintaining a neutral spine, and drawing your shoulder blades down and back.
Practice Knee Pushups⁚ Build strength and confidence by practicing knee pushups. Lower your knees to the mat and perform the pushup movement, ensuring your elbows stay hugged in close to your body.
Use a Mirror⁚ Regularly practice Chaturanga in front of a mirror to observe your alignment. Pay close attention to your hand placement, elbow position, and spinal alignment.
Break It Down⁚ Instead of rushing through the movement, practice lowering down slowly and with control. Pause at the bottom of the pushup, hovering just above the ground, to build strength and endurance.
Listen to Your Body⁚ Pay attention to any pain or discomfort. If you experience any strain in your wrists, elbows, or shoulders, modify the pose or take a break.
Incorporate Variations⁚ Explore different Chaturanga variations to challenge your muscles and improve your understanding of the pose. Try incline pushups, decline pushups, or even one-legged Chaturanga variations.

Remember, consistency is key when it comes to improving your yoga pushups. By incorporating these tips into your practice and listening to your body’s feedback, you’ll gradually build the strength, flexibility, and body awareness needed to perform this challenging pose with grace and confidence.

Modifications for Beginners

Chaturanga Dandasana, or yoga pushup, can be a challenging pose, especially for beginners. If you’re new to yoga or still building strength and flexibility, it’s essential to modify the pose to suit your current abilities and prevent strain. Here are some beginner-friendly modifications⁚

Knee-Down Chaturanga⁚ Lower your knees to the mat while maintaining a straight line from your knees to your head. This modification reduces the load on your upper body, making it easier to focus on core engagement and elbow alignment.
Incline Chaturanga⁚ Place your hands on an elevated surface, such as a sturdy box, bench, or even a stack of books. The higher the surface, the easier the pushup will be. This variation reduces the amount of weight you’re lifting, making it more accessible for beginners.
Lower to Halfway⁚ Instead of lowering all the way down to the ground, only lower your body halfway, keeping your elbows bent at a 90-degree angle. This partial range of motion helps build strength gradually and improves control.
Use Blocks for Support⁚ Place two yoga blocks beneath your chest, shoulder-width apart. As you lower down, gently touch your chest to the blocks for support. This modification helps you build confidence and develop a sense of the proper alignment.
Rest in Child’s Pose⁚ Take breaks in Child’s Pose between attempts to rest your wrists, shoulders, and back. This restorative pose helps to release tension and prepare you for the next repetition.

Remember, it’s always better to modify and practice with proper alignment than to force yourself into a pose that causes strain or discomfort. As you gain strength and flexibility, you can gradually progress to the full expression of Chaturanga Dandasana.