Wednesday, September 16, 2020

Day 14 of 22: Tricep Push-ups

 Our focus in class this week is on the heart chakra, so instead of a forward facing push-up I thought I might try a "heart opening" style. Like traditional chaturanga this one is triceps intensive, but has the shoulders in a rear extension, which can be intense on the anterior deltoid and the pectorals if they are tight. It's also a bit of a internal shoulder rotation. so those with any impingement or pain when holding the arms down at the side and rotation the thumbs inward might want to do this either non-weight bearing or try an overhead press instead.

I used a chair for a horizontal "grip" but a wall could suffice as well. A lower support surface that takes the body lower will of course create more intensity. As this is gentle adaptive yoga, we keep it simple: gentle bend in knees, more upright posture, hands pretty close to the body, and the "dips" are not extreme.

Two sets of eleven for the challenge, with forward bends to stretch out the lats, teres major, triceps, and serratus among other muscles. Enjoy!

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