Chaturanga dandasana is like a push up, but instead of pushing up, you lower down, and then hold it before you touch the floor.
One way to get the arm strength necessary for this pose is to learn how to do push ups.
The challenge is, how to you learn? With the arm strength for push-ups course.
Getting your muscles to work together
Arm strength for push ups isn't your usual push up program. While the aim of this course is to help you learn to push up (and lower down) easily, the approach is slightly different.
Part of the reason that you can't do a push up isn't necessarily that your muscles are weak. It's that they aren't working together.
With arm strength for push ups, you'll learn how to use your arm muscles more effectively. and if you are starting from zero effectiveness, you'll learn how to use your arm muscles, period.
Learn to feel your muscles working
(and getting them working so that you can feel them)
The nice thing about muscles is that they tell you when they are working. You'll learn how to make your arm muscles work, and you'll also learn to recognize the signals that tell you they are working
Once you've got that you can then work at learning to use your arm muscles to lift your body and lower it, with control.
What you'll learn:
In this course you'll learn simple actions to make pushing up into plank pose (and lowering down from it) easier. The arm strengthening techniques you learn here can easily be applied to poses like chaturanga dandasana.
The pose won't become easy, but you will learn to apply your effort effectively. You'll also learn to better feel (and operate) your body.
And you'll learn to better feel your connection to the ground.
How learning is made easier:
The exercises in this course are broken down so that they are easy to learn and easy to follow.
You'll get a better feel for using your arms not just in push ups and chaturanga dandasana, but any poses where you have to use your arms to help support the weight of your body.
Read what people have said about my chaturanga for beginners video.
Maria Fernandez: Excellent and meticulous explanation. Nice pace. It is not easy to find a clear step by step explanation of Chaturanga Dandasana. I found of particular help the upper body explanation and the modify versions.Thank you
Radhan Moodley: I've had the pleasure of reading what others have posted and I concur. Your teaching ability and clarity of focus are amazing. Please feel encouraged to continue leading.
tikuli tikuli: Thank you so much for such a detailed breakdown of this movement. Absolutely loved it!
Jessica Francis: I wasn't able to watch the entire video but really appreciated the step by step explanation. Just doing the arm rolling alone has helped. I'm really looking forward to putting the whole thing into practise and it's given me such an improved insight which I hope to use when I eventually become a yoga teacher myself.
Christopher b: Thank you, thank you, and thank you. Breaking the positions down into small portions, and how to feel them, has given me a whole new experience in yoga and my every day going about things !
What's the difference between this course and what I teach in the chaturanga video?
In that video the focus was learning to lift up from the floor into chaturanga dandasana. But I didn't talk about going all the way up into plank. While the techniques in that video where great for lifting up partially, they didn't work so great for going all the way up.
In arm strength for push ups, you'll learn how to use the arms easily both with the arms straight and with them bent. And you'll learn how to transition easily between the two.
Rather than just practicing push ups, you'll practice feeling and controlling your body so that you can use your arm muscles effectively.
You could just brute force it or...
Some of the inspiration from the exercises here come from my practice of tai ji.
Why bother with this methodology, why not just brute force it. Well, if that way works for you go for it.
The idea here is to teach you how to intelligently use your body. That can mean learning to do push ups by feeling your body and directing the forces you create in such a way that pushing up (and lowering down) is easier.
As an example, of what I mean, my most popular youtube video is the one for crow pose. What's so special about it? I teach people how to balance. Most videos suggest that people jump up without understanding that in order to balance you need to shift your weight forwards.
With arm strength for push ups, you'll learn how to approach push up with a view point on how to use your body with minimal effort. This isn't for lazy people however. You will have to focus on what you are doing. But, you may find the focus is actually enjoyable because you know clearly what it is that you are trying to do. You may find, even though you are working, that the work is an enjoyable challenge. Rather than mindlessly struggling to lift your body, you will be mindfully directing your effort to lift your body. You'll learn to direct force usefully. And the reason you'll learn to direct force is because you'll be feeling it. You'll be feeling your muscles working, and you'll be learning to direct the forces that your muscles create.
what you get:
The full list of videos is listed below.
While some of the introductory videos are short and to the point, videos are generally from 40 seconds to a minute in length with some from 3 to 5 minutes in length.
Videos can be downloaded or streamed.
Videos are mp4 format.
Suggested viewing app both for windows and mac users is VLC.
- If you download the videos, you can use the VLC player to make play lists so that you can view videos one after the other, skipping introductory or explanatory videos if you choose.
- Videos can be used as follow along, or watch, follow along and then try the exercises by yourself.
- Exercises each focus on isolating parts of the body so that you can focus on feeling and controlling.
The sensations you are looking for are generally easy to recognize and easy to remember.
Once you can feel different parts of your body in isolation, you then learn how to use them in combination with other actions to work towards splits.
Because the focus is on sensing your body, you don't have to wonder about if you are doing something right. You can learn to feel for yourself.
To get the necessary experience of "feeling" your body, exercises generally involve repeatedly activating and relaxing particular muscles. Once you can feel and control particular muscles without having to think about how to do it, you can improve your ability to control those muscles.
30 day money back guarantee.
If you aren't happy with the content of this course, let me know within 30 days for a full refund. My email is included with the confirmation receipt when you purchase this course.
- arm strength for push ups 01 cat, outwards
- arm strength for push ups 02 cat to plank, outwards
- arm strength for push ups 03 cat knee lift, outwards
- arm strength for push ups 04 shoulder adjust f and b
- arm strength for push ups 05 cat, inwards
- arm strength for push ups 06 cat knee lift, inwards
- arm strength for push ups 07 cat to plank, inwards
- arm strength for push ups 08 cat one arm intro
- arm strength for push ups 09 straight arm lunge
- arm strength for push ups 10 cat on elbows
- arm strength for push ups 11 elbow lunge intro
- arm strength for push ups 12 elbow lunge
- arm strength for push ups 13 cat one arm
- arm strength for push ups 14 cat one arm, removing skin slack from knee
- arm strength for push ups 15 cat semi-push up
- arm strength for push ups 16 push up lunge
- arm strength for push ups 17 resting with table pose
- arm strength for push ups 18 practicing protraction
- arm strength for push ups 19 protraction push up
- arm strength for push ups 20 push up in and out
- arm strength for push ups 21 hand positioning
- arm strength for push ups 22 basic finger activation
- arm strength for push ups 23 push up with fingers in and out
- arm strength for push ups 24 a note on finger activation
- arm strength for push ups 25 adding arm tension
- arm strength for push ups 26 cat to plank with arm tension
- arm strength for push ups 27 finding the feeling
- arm strength for push ups 28 cat to plank fingers long variation
- arm strength for push ups 29 arms long, lowering
- arm strength for push ups 30 arms long, lowering in and out
- arm strength for push ups 31 how your brain detects length
- arm strength for push ups 32 arms long with elbows bent
- arm strength for push ups 33 partial push up arms long out and in
- arm strength for push ups 34 push up arms long push out
- arm strength for push ups 35 push up arms long push in
- arm strength for push ups 36 countering with table
- arm strength for push ups 37 stretching
- arm strength for push ups 38 closing
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