For the yoga-lovers out there who want to work their upper body and core without lifting dumbbells, here are four push-up variations all inspired by bodyweight-powered yoga poses.
Chaturanga Push-Up
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Start in a plank position with your arms and legs straight, shoulders above the wrists.
Keeping your upper arms parallel, bend your elbows, lowering your chest until your shoulders are in line with your elbows. The elbows should touch your ribcage. Inhale to straighten the arms. This counts as one rep.
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Down Dog Push-Up
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Begin in a Downward Dog but on your elbows instead of your hands. Exhale, and press hands into the mat to straighten your elbows. Pull your navel up toward your spine to move the pelvis up and back, coming into a Down Dog.
Inhale and lower your elbows gently back to the mat, to complete one rep.
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Sage Push-Up
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Start in a plank position, with your shoulders over your wrists and legs out behind you with your feet hip-distance apart. Pull your navel in and keep your back straight.
As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom for one breath.
Raise back up to top push-up position. As you reach the top, keep moving in a fluid motion to Beginner's Sage pose (side plank): release your right arm and raise it to the ceiling, keeping your body in a long diagonal line. Hold for one breath, then move back into plank position.
Repeat the push-up, twisting the opposite direction, bringing your left arm toward the ceiling. Return to plank position to complete one rep.
Lie on your back. Bend your knees and place your feet flat on the ground, hips-width distance apart, and the heels as close to the butt as possible.
Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet.
Inhale, press into your palms and lift your head and shoulders off the ground, placing the crown of your head on the mat. Check to make sure your hands and feet are parallel.
Take a deep inhale as you straighten your arms and lift your head off the ground, coming into a backbend. Try to walk your hands and feet a little closer together — this will make it easier to do push-ups in this position.
As you exhale, bend your elbows and lower the top of your head toward the floor, stopping before it touches. Then inhale to straighten your arms, coming back into Wheel to complete one rep.
