Category Archives: Shena

Making a Shena board is a relatively simple process. It’s basically a 75x10x5 cm wooden board that has two legs or stands that are 10-15 cm high. I have made Do It Yourself instructions available for those who are interested in making their own Shena board. Just sign up to my mailing list and you will get the step by step instructions of how to make your own Shena board as well as instructional videos on the fundamental Shena exercises and Persian pushups delivered to your inbox.

Furthermore you will also get the DIY istructions and schematics for making your own Persian Meels.

If you want to get started sooner and be sure that you are getting a high quality Shena board based on the traditional and recognised standards of the Zurkhaneh (house of strength) then checkout the Shena boards collection on my webstore.

Buying authentic and original shena boards made by the traditional artisans not only ensures high quality products but also the perserving and the continuation of an ancient art form and the old and original community. Shipping to most destinations takes 7-10 days.

If you don’t do pushups you’re not serious about your strength.

The Shena unlocks a great variety of pushup exercises that will make pushups fun and exciting again. Doing Persian pushups does not only develop strength but also great flexibility, endurance, mobility, agility and stamina. Plus you can now do pushups anywhere on almost any surface.

All combined there are over 75 different Persian pushup variations (that I know of) based three fundamental Shena pushup postures, or asanas.

These three fundamental asanas (postures) for doing Persian pushups on the Shena are

The Split push-ups;
The Stretch push-ups, and:
The Twist push-ups.

To learn more Shena pushup variations signup to my free Persian Yoga email course or checkout my instructional video series.

The Shena board is a stable symmetrical platform enabling push-ups that are gentler on the wrists with correct joint alignment. So you wont need to bend the wrists at 90 degrees acute angle and can have your wrists in a more obtuse angle and relatively straight hence reducing the pressure on your wrists especially if you are unaccustomed to doing pushups.

It is near impossible to do pushups incorrectly on the Shena as it enforces external rotation (elbows in and closer to the body) at the glenohumeral or the shoulder joint and so reduces the risk of acromioclavicular (front of shoulder) impingement that can occur when doing pushups tucorrectly with internally rotated shoulders (elbows out and away from the body).

The Shena also enables a much deeper range of motion during push-ups, so you can perform a greater variety of psuhups styles and variations even with your hands at the level of your twelfth ribs.

Additionally the Shena is a tool that you are engaging with and is more conducive for use in a systematic, ritual practice, much like yoga blocks or martial arts tools. And if you’re a fan of exercising outdoors with a Shena you can perform pushups or a systematic Persian Yoga practice on practically any surface, including rough or soft surfaces when in nature.