chatarunga

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Benefits:

• Strengthens the core
• Strengthens the upper body
  

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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

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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

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Cautions:

• Injuries
  • ​Shoulders
    
  • Elbows
    
  • Back
    

Alternative Poses:

• Forearm plank

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Anatomy

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Strengthening:

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