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What is a yoga push-up?

A yoga push-up is a variation of the traditional push-up that flows between plank, chaturanga, upward dog, and downward dog. Unlike the gym-style push-up, it’s not just about chest and arms — it’s about the whole body. You engage your core, shoulders, back, and legs, while also stretching and opening up tight areas.

This move is often called a “chaturanga flow” in yoga, but in fitness circles it’s known as the yoga push-up — making it accessible even if you’re new to yoga.

Benefits of the yoga push-up

1. Full-Body Strength

While regular push-ups target mainly the chest and triceps, yoga push-ups also recruit your core, back, and stabilizing muscles.

2. Flexibility + Mobility

By moving through upward and downward dog, you’re lengthening your spine, opening your chest, and stretching your hamstrings and calves.

3. Mind-Body Connection

Breath is key. Each transition is done on an inhale or exhale, which turns this into a moving meditation — helping reduce stress while building strength.

4. Injury Prevention

The flowing movement encourages joint health and mobility, making it a safer long-term practice than repetitive, isolated moves.

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Jessica Casalegno in her program Yogalates. Source: StarFit 

How to do a yoga push-up step by step

1. Start in Plank Pose — wrists under shoulders, body in one line.

2. Lower into Chaturanga — elbows close to your ribs, pause halfway down.

3. Inhale to Upward Dog — chest forward, shoulders back, thighs off the mat.

4. Exhale to Downward Dog — hips high, heels reaching toward the floor.

5. Return to Plank and repeat 5–10 times.

Pro tip: Focus on slow, controlled movement rather than rushing.

Who should try it?

  • Beginners looking for a safe introduction to strength training.

  • Yogis who want to level up their vinyasa flows.

  • Athletes seeking mobility work to balance heavy lifting or running.

  • Busy professionals who want a short, effective full-body exercise.

From yoga push-up to yogalates

If you enjoy the yoga push-up, you’ll love Yogalates — a unique blend of yoga and Pilates. It combines mindful flows with core-focused strength training for:

  • Lean, toned muscles

  • Better posture and flexibility

  • Stress relief and improved focus


The yoga push-up is more than a workout move — it’s a bridge between strength and mindfulness. Whether you want to tone your body, improve flexibility, or simply de-stress, this simple but powerful move can fit into your daily routine.