Hindu pushups: How to do it and what are the benefits of

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Hindu pushups are slightly different from regular pushups, but these are extremely good to build your upper body strength.

earn the benefits of Hindu pushups. Image courtesy: Shutterstock
Miten Kakaiya
UPDATED ON:
25 October 2022, 21:10 pm IST
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The pushup is one of the most common and effective exercises out there. Anyone who works out does it, but let’s be honest – it can get real monotonous, real quick. So, what’s the alternative? Introduce yourself to Hindu pushups!
Indian wrestlers call it ‘Dand’. It’s a deviation from the everyday pushup and is believed to be a more complete workout. Just like the pushup, the Hindu pushup can be performed anywhere and is a great option for a home workout. Its benefits include muscle building as well as improved body flexibility.
It sounds like a complete package, and is a great compound exercise. But how to do Hindu pushups, and what are its benefits? Read on to know more.
Step by step guide on how to do Hindu pushups
1. The first thing to do is to mobilize your muscles, so that there’s more fluidity in your exercise. Post that, get into a regular push up position. Make sure your arms are aligned with your shoulders and your back is straight.
2. Then, get into a downward dog position. Lift your butts in 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. While you do that, make sure your knees are bent so that you are technically squatting in this horizontal position!
3. Arch your back – both lower and upper. Push your chest outwards and straighten your arms and try to create a reverse ‘L’ with your body. Engage your core and lift it too, and make sure your hips don’t touch the floor. Stay there for a few seconds, bef4. To complete the move, you need to 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 get back to the horizontal squat position.
5. Now, repeat! Do 8-12 repetitions in a set, with the aim of completing 3-4 sets per workout day. If you find it tough to do 8-12 repetitions, start with 3-5 repetitions in a set, and slowly work in increasing your strength to do more repetitions.
The entire time you do the exercise, make sure your breathing is in sync with your movements. Breathe deeply through your nose, breathe in while you are in the horizontal squat position, and breathe out as you straighten your arms and arch your back.ore you make your next move.
Give Hindu push-ups. a try. Image courtesy: Shutterstock

Benefits of Hindu pushups
As with most compound exercises, the benefits of the Hindu pushups are plenty.
For starters, it doesn’t just focus on your chest or pectoral muscles. It helps to build and develop your shoulders, arms, quards, glutes, core and spine as well.
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