1.6 Shena sarnavazi (four count split push-ups)

There are four stages to the Shena sarnavazi or the four count split push-up, these stages can be split into two phases as the push-up phase and the stretching phase.

The push-up phase is identical to Shena shallaghi, or the two count split push-ups, in that you are performing the same technique for doing a push-up on the Shena, i.e. from the starting posture you lower down to touch the Shena with your chest on the first count and then back up again into the split downward dog on the second count.

The stretch phase starts where the push-up phase ends i.e. from the second count, and proceeds for another two counts i.e. four counts in total, to complete one set of the four count split push-up. The third and the fourth count is where additional stretches are performed, for example doing circular mobilisations of the shoulder joints.

In one set of a four count push-ups there is one push-up, done on the first count, and three stretches done on the second (split down dog stretch), third and fourth counts. It is important to note that you need to come to the transition posture between each and every count.

The poses during the first two counts will remain the same for all of the sarnavazi (four count split) push-up exercises with the variations, or dynamic stretching postures (asanas), being performed on the third and fourth counts.

Key Points 4 Count Split Push-ups

• Your chest should always make contact with the Shena, this is when you have done one push-up.
• A proper distance to the Shena is measured by your ability to bend down and touch the Shena from the standing split stance position; and,
• You should also be able to come back into the erect standing split stance position without loosing your balance or touching the ground.
• Hands are shoulder width apart, almost right over the legs of the Shena.
• Activate your core and keep your back straight, you should not arch your spine in either direction
• Hands should be equally centred on the Shena for a well balanced, stable and comfortable feel.
• Feel free to adjust your feet position dynamically to be able to maintain balance and good relative distance to the Shena.
• You should always come to the transition posture between each and every single count.