Hindu Push Ups

Hindu Push-Ups are a powerful calisthenics exercise that combines strength, flexibility, and endurance training. This exercise primarily targets the chest, shoulders, triceps, and core while also engaging the lower back, glutes, and hamstrings. Hindu Push-Ups are known for their flowing, dynamic movement pattern, which improves both upper body strength and overall mobility.

How to Perform:

1. Start in a downward dog position with your hands placed slightly wider than shoulder-width apart, fingers pointing forward. Your feet should be hip-width apart, and your body should form an inverted “V” shape, with your hips lifted high and your heels pressed towards the ground.
2. Engage your core, keep your legs straight, and focus on maintaining a strong, stable position with your back straight and your head between your arms.
3. Begin the movement by bending your elbows and lowering your chest towards the ground, as if performing a dive-bomber motion, while shifting your weight forward.
4. As your chest approaches the floor, continue to lower your body and arch your back, allowing your hips to drop towards the ground while extending your arms. Your head should lift upwards, and your chest should rise, ending in a cobra-like position.
5. Reverse the motion by pushing your hips back up into the starting downward dog position, straightening your arms, and returning to the inverted “V” shape.
6. Repeat the movement in a smooth, continuous flow, focusing on maintaining proper form and control throughout the exercise.

Tips:

• Keep your movements controlled and fluid to maximize muscle engagement and minimize strain.
• Ensure that your core remains engaged throughout the exercise to support your lower back.
• Breathe in as you lower your body towards the ground and breathe out as you push back up into the starting position.
• Start with 2-3 sets of 8-12 repetitions, gradually increasing the number of reps as your strength and endurance improve.

Hindu Push-Ups are an excellent full-body exercise that enhances both strength and flexibility. They are particularly effective for improving upper body strength, increasing mobility in the shoulders and spine, and building overall muscular endurance. This exercise is a great addition to any workout routine, especially for those looking to improve functional fitness and movement efficiency.