Military Press and Chataranga (4 Limbed Staff Pose)

I'm working with a handful of clients to build strength in the their Chataranga (yogic push-up). It's a challenging pose and can be intimidating. The alignment in this picture is perfect. Most, however, are not able to keep their elbows hugging into their ribcage, hips & pelvis on the same plan, or spine long. I see people dive their weight into their shoulders with hips high and elbow flying out to the sides and behind their wrists.

The key to holding this pose properly is core strength. Core is not just the rectus abdominus, it's the whole tubular region including latissimus, serratus, obliques, and quadratus lumborum (a little glut action never hurt either). To build this awareness and engagement, I have found great results with military presses.

Both moves are based on the same basic alignment principles.

• Spine must remain long (to create space for muscles to engage fully)
  
• Shoulder blades down visualize pulling them into your jean pockets (this keeps collar bones long so pecks, latissimus, serratus can help anchor bones into place
  
• Core & Gluts engaged (for full power and stability)

Once you feel strong with military presses, you can begin to integrate Chataranga into your routine. The key to getting lower in chataranga is moving the sternum forward along the horizon, not straight down. This forward motion allows you to keep the upper arms & elbows hugging into the side body (rib cage).