INDIA | How And Why To Do Dand a.k.a. Hindu Pushups | Best Pushup Variation
What’s A Hindu Pushup And Will It Help Me Get Stronger Arms?
A Hindu pushup sounds like a move you’d come across in yoga class, right? It does involve two familiar asanas (that means poses in yoga practice), but you’re actually more likely to find the exercise mentioned in the worlds of bodybuilding, wrestling, or Muay Thai.
In fact, the history of the Hindu pushup, which is also called adand, can be traced back to traditional Indian wrestlers and Indian martial arts—Bruce Lee was apparently a fan, too.
How to do a hindu pushup
Start in a plank position with hands slightly wider than shoulder-width apart and feet together(a). Press into the floor with your upper body, and lift your hips up and back into a downward-facing dog pose(b). Lower your hips until you're back in a push up position while squeezing your butt. Then, continue lowering your hips toward the floor and scoop your chest forward (as if you're trying to dive down and under a bar) into an upward-facing dog pose, with thighs off the floor, and toes active(c). Push back up to the starting push up position. That’s one rep.
The move is actually similar to a dive bomber pushup—except instead of scooping your stomach back in and reversing the movement to return to the start position, you simply press back from upward dog into downward dog. (That actually makes it a little easier than the dive bomber pushup.)
Benefits of a Hindu Pushup
The reason this move appeals to the strength training crowd is because it does build upper body strength, in the same way a pushup does, says Kira Stokes, a NASM-certified trainer at NYSCLAB and creator of The Stoked Method. If a standard pushup is essentially a moving plank, the Hindu pushup has more of a flow to it. But “it targets the same muscles as a regular pushup: the chest, triceps, biceps, shoulders, and the core,” she says. Some places claim it strengthens your hamstrings, too, but Stokes disagrees; although if you do it right, you will engage your gluteus maximus and quadriceps to keep your lower body strong throughout.
onDec 13, 2019 at 12:45am PST
The main benefit of the Hindu pushup isn’t about strength, though. “It’s more likely to work your mobility and flexibility,” says Stokes. “And it’s a good restorative exercise, in that it feels good to articulate your spine in the way the move calls for.”
Keeping your spine mobile is super important, because that’s literally what keeps you standing tall. (And you probably don’t need us to remind you that better posture makes you look more confident.)
Should you incorporate this move into your workout?
Stokes says the Hindu pushup isn’t actually a move she'd recommend too often. “That arch in upward dog can be really tough on the lower back, because it really compresses the spine. And if you suffer from any back pain or limited mobility in your shoulders or upper body, you can actually end up doing more harm than good,” she says. “I would only attempt this if you can do a regular pushup really well.”
Is there a similar alternative?
If you’re craving that recovery and release that comes with rolling back and forth between the upward and downward dog positions, try her signature crouching tiger pushup, a similar compound exercise that strengthens almost all over:
But, if you really want to incorporate Hindu pushups into your workout routine, have a trainer walk you through the move a couple of times to make sure you have the form down pat, to minimize the risk of putting unnecessary strain on your spine. The whole point of the move is to make you stronger—not put you out of commission.
Video: Hindu Push ups vs Normal Push ups कौन सा सही है ? Fitness Fighters
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