Скачать или смотреть Chaturanga for Beginners and Yogis with Weak Arms

Here's a step-by-step video for learning chaturanga dandasana. It's especially designed for people who don't know how to use their arms and shoulders.

And so a large part of this video shows some simple exercises for developing awareness and control of the upper arms, the external rotators of the shoulders (infraspinatus and teres minor), and the serratus anterior.

I introduced each of these elements one by one and show how to feel and then use these elements together when learning to push up into chaturanga dandasana and/or straight elbow plank pose.


For more on how to use your arms and your legs when working towards push ups and splits check out my "rotational stability for push ups and splits" course:
https://gumroad.com/l/jJjnu/yxh2duwzt

You can also check out this "arm strength for push ups course:
https://gumroad.com/l/URoTw/yx7ztdc56