DDP Yoga Diamond Dozen: Slow-Burn Push-Ups

DDPY Dynamic Resistance Pushup

One of the most dreaded exercises—in my experience, at least—is the push-up.

Push-ups, I think, are deceptively intimidating. They taunt you by saying, “But I’m just a bodyweight exercise!”

Then, as you get into your plank set-up, you start to realize that your arms are bearing a good deal of your weight. You start to lower, and then BOOM! Your chest hits the ground. You try to push back up again, but instead, you lay there… defeated.


This is a common occurrence I see for my clients in my group fitness classes and 1:1 personal training.

DDP Yoga adds a layer of complexity on top of the push-up.

In this post, we’ll learn more about why that is and how to get there.

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How To Do A DDP Yoga Slow-Burn Push-Up

DDP Yoga push-ups are a little different than push-ups you might be used to because they involve a slow burn. Instead of cranking out push-ups as fast as you can, DDP Yoga push-ups rely more on lowering and pushing with control.

In fact, if you’ve done any type of power yoga, you’ve likely seen the chaturanga posture.

In plank position, your hands are underneath your shoulders with your spine neutral
Keifit / Pixabay

Assume a plank position. Make sure your hips are dipping toward the ground, and also make sure that your butt isn’t creeping up toward the sky. Tuck your tailbone and push your heels back. I should be able to place a broomstick along your back to from a nice, neutral line.

Keep your hands directly underneath your shoulders, and add to your stability by spreading your fingers wide.

Because this is DDP Yoga, make sure you engage all of your muscles with dynamic resistance. Squeeze your core, your glutes, and your legs to get the maximum benefit.

To begin, take a deep breath in. Exhale and lower for a count of 3, 2, 1.

From a high plank, lower your body and hold it 3 inches off the ground.
Keifit / Pixabay

Hold yourself just a few inches off the ground in a position called Crocodile and count there for 3, 2, 1. Inhale again. Finally, exhale and push up for 3, 2, 1 until you’re back into plank.

If you want to make these a little easier, lower to your knees. You can still work your chest, but your knees take some of the pressure off. You can make these even easier by standing at an angle against a wall.

Build up to get yourself counting to five instead of three, and 10 instead of five.

What Body Parts Are Working In The DDP Yoga Slow-Burn Push-Up

You’re working everything with Slow-Burn Push-Ups.

That’s probably why it’s a key entry point into so many sequences involving the rest of the DDPY Diamond Dozen.

Specifically, though, you’re working:

  1. Chest
  2. Triceps
  3. Biceps
  4. Lats
  5. Glutes
  6. Hamstrings
  7. Quads

The Benefits of DDP Yoga Push-Ups

Push-ups have many benefits.

  1. Push-ups help you assess your fitness at any age, according to Harvard.
  2. Push-ups fatigue and exhaust your muscles so that they grow.
  3. You can modify them in countless ways. Adding medicine balls, TRX bands, changing your hand positioning, and switching up your numbers can all adjust the intensity of your push-up. The variations are endless.
  4. Push-ups are a great way to increase your heart rate so you can burn more calories.

Your Turn: Try DDP Yoga Slow-Burn Push-Ups

You have a few opportunities to try them out.

First, you could try them out right now since you can do these anywhere.

Second, you can attend my DDPY classes! Check out my latest offerings here.

Photo by Form on Unsplash

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