Jeff Grace Yoga
jeff@excelwithgrace.ca
(604) 783-6427
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chatarunga


Benefits:
  • Strengthens the core
  • Strengthens the upper body

Cues:
  • This can be done on your kness or you can begin in a high pushup position
  • Set your core with the belly button coming towards the spine and the spine towards the belly button, ribs towards the spine and the spine towards the ribs
  • Have your hands should width apart with your shoulders over your elbows and your elbows over your wrist with your shoulders externally rotated
  • Keeping your elbows tucked in towards the ribs slowly lower yourself down by bending through the elbows while keepying the core set

Common Errors:
  • Over arching the spine (dropping the hips)
  • Elbows are flared out
  • Shoulders are behind the elbows and wrists
Modifications:
  • ​​The knees can be lowered down to the ground

Cautions:
  • Injuries
    • ​Shoulders
    • Elbows
    • Back
Alternative Poses:
  • Forearm plank

Anatomy


Strengthening:
  • Triceps
  • Deltoids
  • Pectorals
  • Core
  • ​Erector spinae

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jeff@excelwithgrace.ca
604-783-6427