Short answer: “Yoga push-up” often refers to lowering from plank into Chaturanga with elbows close to the ribs, sometimes followed by upward-facing and downward-facing positions. It can also mean a Hindu-style flowing push-up, so context matters.
Chaturanga Dandasana resembles the bottom of a close-grip push-up, but it is usually held or used as a transition rather than repeated quickly. Good shoulder and trunk control matter more than touching the floor.
Chaturanga-style technique
From plank, shift slightly forward, keep elbows close and lower until upper arms approach parallel with the floor—or stop earlier. Keep shoulders from dropping far below elbows and maintain a long body line.
Regressions
Lower the knees, practice against an incline or descend only partway. Blocks under the shoulders can provide a depth reference. A negative push-up also builds controlled lowering strength.
Yoga versus Hindu push-up
Chaturanga emphasizes a straight-body low plank. A Hindu push-up begins with hips high and sweeps forward through a larger spinal and shoulder range. Online names sometimes overlap.
Common mistakes
Shoulders dropping below elbows, elbows winging out, hips sagging and rushing repeated transitions can irritate the front of the shoulder. Reduce range and seek qualified instruction when needed.
Practice 3–5 sets of 3–8 controlled lowers or holds. In yoga flows, use knees-down repetitions when fatigue changes shoulder position.
Strength practice can have its own story
RepSaga turns your standard push-up sessions into RPG progress while yoga transitions stay focused on control and breath.
Frequently asked
Is Chaturanga the same as a push-up?
It uses a similar lowering pattern but is often a held posture or transition within a yoga flow.
Why do my shoulders hurt in Chaturanga?
Load, depth or technique may exceed current capacity. Reduce range, use knees or an incline, and seek qualified help for persistent pain.