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Push-up in Child Pose

Push-up in Child Pose

The "Push-up in Child Pose" is a unique exercise that combines elements of yoga and traditional push-ups to provide a challenging workout for your upper body, core, and flexibility. This exercise is especially great for those who want to target their chest, shoulders, triceps, and abdominal muscles all at once. To perform this exercise, start by getting into a traditional push-up position with your palms flat on the ground, shoulder-width apart, and your toes extended behind you. From here, slowly lower your chest towards the ground while keeping your elbows close to your body. As you lower yourself, simultaneously shift your hips back towards your heels, allowing your upper body to sink into a position similar to a child's pose in yoga. This combination of movements not only engages your upper body muscles, but it also stretches your back, shoulders, and hips, promoting flexibility and mobility. To increase the challenge, you can hold the child pose for a few moments after completing each push-up repetition, further enhancing the stretch and engaging your core muscles. Incorporating the "Push-up in Child Pose" into your workout routine can provide numerous benefits. It helps strengthen your upper body and core, improves your posture, and enhances flexibility. Remember to start with proper form and gradually increase the number of repetitions as your fitness level improves. Enjoy the challenge and the wonderful mind-body connection this exercise offers!


  • Start by kneeling down on a yoga mat or comfortable surface.
  • Sit back on your heels and bring your forehead down to touch the mat.
  • Extend your arms forward, keeping them shoulder-width apart and palms facing down.
  • Press your palms into the mat and raise your hips up, straightening your arms.
  • With your hands still planted on the mat, slowly lower your hips back down toward your heels.
  • As your hips lower, begin to bend your arms and lower your chest toward the mat.
  • Continue lowering until your chest and forehead gently touch the mat.
  • Pause for a moment, then push back up by straightening your arms.
  • Raise your hips as you press your palms into the mat, returning to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise.
  • Focus on maintaining proper form and technique.
  • Inhale deeply as you lower your body down towards the ground.
  • Exhale forcefully as you push yourself back up to the starting position.
  • Keep your shoulders relaxed and away from your ears.
  • Initiate the movement from your chest and triceps.
  • Start with a modified push-up variation if you're a beginner.
  • Gradually increase the difficulty level by progressing to a full push-up.
  • Listen to your body and rest when needed.
  • Consistency is key - aim to integrate this exercise into your regular workout routine.

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