34. The Push Up

 

INSTRUCTIONS for “The Push Up”

Pose 1	(a)  Take position illustrated
	(b)  With arms (shoulder-wide) and palms extended
	(c)  Try to touch mat or floor
Pose 2	(a)  Keep feet pressed firmly on mat or floor
	(b)  proceed "to walk" forward on palms of hands
	(c)  Keep head downward and continue "walking" forward until
Pose 3	(a)  You assume position illustrated in this pose
	(b)  Keep body rigid and in a straight line from head to heels
	(c)  Raise weight of body on toes and palms with
	(d)  Arms (shoulder-wide) and hands pointed straight forward
	(e)  Keep head in straight line with body
Pose 4	(a)  Keep body rigid
	(b)  Back locked
	(c)  Bend arms (shoulder-wide) at elbows with
	(d)  Upper arms pressed firmly to body
	(e)  INHALE SLOWLY
	(f)  Lower body until chin touches mat or floor
	(g)  Stretch neck straight outward as far as possible
	(h) Hips locked
	(i)  Abdomen "drawn" in
	(j)  Chest raised above mat or floor
	(k)  EXHALE SLOWLY
	(l)  Raise body slowly by
	(m) Pressing hands firmly against mat or floor

NOTE

Repeat the foregoing exercise three (3) times.

CAUTIONS

Pose 3 - Keep shoulders in straight line with hands. Hips locked. Head in straight line with body. Keep body absolutely rigid. Move arms only (not body). Touch chin (not chest) to mat or floor.