Hindu push-ups, also called dands, have been used in India for centuries. Their purpose is three-fold. They build strength and endurance in the upper body and core. Performing dands regularly increases flexibility in the hamstrings, back, hip flexors and shoulders. The open position and fluid movement of the Hindu push-up is designed to enhance mental and spiritual connectivity. Hindu push-ups are an advanced exercise that require strength, flexibility and agility. Focus on completing each repetition with good form.
Instructions
Step 1
Start in a standard push-up position. Kneel on the ground and place your hands flat in front of you. Extend your legs behind you, supporting your weight on your toes. Position your shoulders directly above your wrists. Your body is a straight line from your shoulders to your ankles.
Step 2
Move into a pike position. Step forward with your feet, allowing your hips to rise. Your upper body shifts back slightly. If you draw a line from your shoulders to the ground, the line would be a few inches behind your hands. Hang your head down between your arms. You are looking back at your feet.
Step 3
Bend your elbows and lower your upper body toward the ground in a forward swooping motion. Your chin leads, followed by your chest. As you slide forward and down, your chin comes within 1 to 2 inches of the ground.
Step 4
Continue the motion by dropping your hips. Your upper body is now lifting up as your hips swoop down and forward. At the bottom of the movement, your hips are a couple inches above the ground. Your arms are straight with your chest lifted up and your eyes focused forward.
Step 5
Push your body back to the starting position. Lift your hips and push back into the starting pike stance. Do not bend your arms during this portion of the movement.
Tips and Warnings
- Bend your arms only one time during a Hindu push-up. This happens at the beginning of the movement, not the end. Do as many Hindu push-ups as you can with good form. Stop the exercise once your form becomes compromised.
- Consult a physician before starting any fitness routine.
Member Comments