Push -Ups

• 1. Start position for Regular push-ups: Lie on your belly with hands on the ground wider than the shoulder width apart at the chest level. Spread your fingers and press them firmly into the ground. Keep feet together and legs extended straight. Curl toes under. For Modified push-ups: Lie on your belly with hands wider than shoulder width apart at chest level. Press the knees against the floor and lift the feet off the ground. You may cross the feet at the ankles.
• 2. On the exhale, engage thigh and abdominal muscles and push the body up from the ground, straightening the arms. Keep the legs together and extended straight. Hips and abdomen are in line and not sagging. For the modified version, push up by

extending the arms, coming up to the knees with the feet crossed at the ankles. Hips & abdomen are in line and not sagging at hips.

• 3. On the inhale, bend the arms at elbows to lower your body close to the ground but not touching the ground. Do not sag at the hips when lowering down.
• 4. Repeat movement of push up the desired number of reps.
• 5. After completion of desired number of reps, sit back on your heels with arms extended in front of your and rest your forehead on the floor (Shashankasana).