The push-up is one of the most common and effective exercises out there. Anyone who exercises does, but let’s be honest: it can get very monotonous, very quickly. So what is the alternative? Show up for Hindu push-ups!
Indian wrestlers call it ‘Dand’. It is a departure from the daily push-up and is believed to be a more complete workout. Like the push-up, the Hindu push-up can be done anywhere and is a great option for exercising at home. Its benefits include muscle development and increased body flexibility.
Sounds like a complete package and is a great compound exercise. But how to do Hindu push-ups and what are their benefits? Keep reading to know more.
Push-ups can strengthen your arms! Image Courtesy: Shutterstock
Step by step guide on how to do hindu push ups
1. The first thing you should do is mobilize your muscles, so that there is more fluidity in your exercise. Post that, get into a normal push-up position. Make sure your arms are in line with your shoulders and your back is straight.
2. Next, get into a downward facing dog position. Lift your buttocks up into the air and create a ‘V’ with your body. Bend your elbows, lower your chest and make sure your back is parallel to the ground. As you do that, make sure your knees are bent so you’re technically squatting in this horizontal position!
3. Arch your back, both lower and upper. Push your chest out and stretch your arms and try to create an inverted ‘L’ with her body. Engage your core and lift it too, and make sure your hips don’t touch the floor. Stay there for a few seconds, before making your next move.
4. To complete the movement, you must return to the starting position. Slowly lower your stomach and lift your hips, push them back and engage your core and glutes. Straighten your arms and return to a horizontal squat position.
5. Now repeat! Do 8 to 12 reps in one set, with the goal of completing 3 to 4 sets per training day. If you find it difficult to do 8 to 12 repetitions, start with 3 to 5 repetitions in a set and work slowly to increase your strength to do more repetitions.
The entire time you do the exercise, make sure your breathing is in sync with your movements. Take a deep breath in through your nose, inhaling while in the horizontal squat position, and exhaling as you straighten your arms and arch your back.
Also read: Tone your arms, belly, and legs in one go with superwoman push-ups
Benefits of Hindu push-ups
As with most compound exercises, the benefits of the Hindu Lizards They are many
For starters, it doesn’t just target the chest or pectoral muscles. Helps build and develop your shoulders, arms, quads, glutes, core, and spine as well.
However, building your strength is only one of the goals of this push-up variation. Developing your flexibility and mobility is one of the most important goals of this move, as well as being a great restorative exercise for your spine and overall posture. It also helps build muscular endurance, which also helps you when doing other exercises.
Lastly, it is important to know that Hindu push-ups cover the ‘Three Pillars of Human Movement’. These include:
1. Encourage good diaphragmatic breathing
2. Activate the ‘vestibular system’ with the help of head control
3. Engage the contralateral pattern
Being a versatile exercise that can be done literally anywhere, the Hindu pushup is a great exercise to add to your workout for a better overall lifestyle. It’s a great move that is increasingly finding its way into Indian and Western training programs.
If you’re not sure where it fits into your exercise program or life, you might consider seeking the help of a fitness trainer, who will offer help incorporating this exercise into your daily life.
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