The Hindu push-up, also known as dand or downward facing dog, is a complex move made up of many parts.It is an intense version of a push-up.The Hindu push-up strengthens your triceps, pectorals, and deltoids, but with the added benefit of improving your abdominal muscles.Learn how to do each part of the Hindu push-up.You will be able to move through the motions once you master each part.
Step 1: It's a good idea to stretch before doing the Hindu push-up.
You should stretch before doing this exercise.Stretching will loosen your muscles and allow you to do this exercise more fluidly.Start stretching by standing up and spreading your feet apart.Touch your toes on each foot and hold for 10 seconds.You can stretch sitting down.You should sit on the floor with your legs spread.If you want to hold for 10 seconds, reach for your toes on the left and right foot, and then reach as far as you can in the middle.
Step 2: Get into a push-up position.
To start the Hindu push-up, get into a normal position.With your knees bent and touching the ground, place your hands under your shoulders.Remove your knees from the floor and dig your toes into the ground to support the lower half of your body.You need to be in a high plank position.If you are new to it, place your hands and feet a little farther apart.For a more intense workout, advanced trainees can keep their hands and feet close together.
Step 3: Your backside should be raised into the air.
Begin to raise your backside up into the air when you are in the starting push-up position.Keep your arms, legs, and back straight as you raise your backside into the air.Your eyes should be looking at your feet.You will look like an upside down V in this position.
Step 4: Inhale loudly.
The next movements of the push-up require you to breathe deeply through your nose.
Step 5: Lower your chest.
Lower your chest to the ground while breathing in.Your backside should be more level to the ground, but still pointing upward.You will feel like you are in a push-up position with your backside pointing upward.
Step 6: You should arch your lower and upper back.
Scoop your head upward while arching your lower and upper back as your chest gets lower to the ground.As you do this motion, exhale through your mouth.You are at the bottom of the push-up.
Step 7: Look up and straighten your arms.
Lift your torso and look upwards after you scoop your head in a round, upward motion.Your hips should not be touching the floor.You need to return to the starting position after completing the Hindu push-up.
Step 8: Return to the starting position.
To return to the starting position, lower your torso and use your butt muscles to bring your backside up into the air.As you push back to the starting position, take a deep breath through your nose and mouth and exhale as you reach the V position.You don't need to reverse back through the sweeping motion to return to the starting position.Push back into the starting position.
Step 9: Take it one step at a time.
If you are a beginner, you should do as many push-ups as you can, for example, 3 or 5.Take a break in the starting V position if you need to rest.As you get better, you can add more sets.You can do 2 sets of push-ups.You can do more sets with more repetition if you are more advanced.3 sets with 8 to 10 push-ups.The push-ups should be done quickly in a sweeping motion.