Introduction:

Hindu pushups, also known as dands or Hanuman pushups, are an ancient form of exercise that has been practiced in India for centuries. These pushups not only strengthen the upper body and core, but also promote flexibility and coordination. Incorporate Hindu pushups into your daily workout routine with these simple steps.

Step 1: Warm-Up

Begin by warming up your body with a light jog or some jumping jacks for about 5-10 minutes. This helps to loosen up the muscles and joints, preparing you for the intensity of Hindu pushups.

Step 2: Assume Starting Position

Get into a downward-facing dog position with your hips up in the air and feet shoulder-width apart. Spread your fingers wide for better support and keep your head neutral by looking down at the ground.

Step 3: Lower Your Body

Inhale and start to lower your upper body towards the ground by bending your elbows and keeping them tucked in close to your sides. Ensure that your chest is almost touching the floor, creating a swooping motion.

Step 4: Enter Upward-Facing Dog Position

As you approach the ground with your chest, transition smoothly into an upward-facing dog position by pushing through your hands, straightening the arms, lifting the torso, and curving your spine. Arch your back while looking up towards the ceiling.

Step 5: Contract Core Muscles

During this movement, engage your core by pulling in your abdominal muscles while maintaining a strong foundation through your hands and feet.

Step 6: Return to Downward-Facing Dog Position

Exhale and begin to reverse the motion by raising your hips and pushing through your hands until you are back in the downward-facing dog position.

Step 7: Repeat

Perform this sequence of movements for a desired number of repetitions – aim for 3 sets of 10-12 pushups to start, gradually increasing as you build strength and endurance.

Step 8: Cool Down

After completing your Hindu pushups, spend some time stretching your wrists, shoulders, chest, and lower back to release tension and prevent injury.

Step 9: Incorporate Hindu Pushups Into Your Workout Routine

Include Hindu pushups in your regular exercise regimen to reap the multiple benefits they offer, such as increased flexibility and muscle tone.

Conclusion:

Hindu pushups are a versatile and effective exercise that can help improve overall upper body strength and flexibility. Follow these 9 simple steps to incorporate these ancient pushups into your workout routine and experience the difference they can make in your fitness journey.