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How To Do Hindu Pushups With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_HINDU_PUSH_UPS.jpg" } }, "headline":"How To Do Hindu Push Ups With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do Hindu Push Ups With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_HINDU_PUSH_UPS.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>When it comes to exercising, it’s easy to get stuck in a rut: pushups, crunches, sit ups, repeat. To get motivated—and stay motivated—it’s important to mix things up. But changing your routine isn’t just great for keeping things fresh. It’s also a smart way to work different muscle groups that you might not hit with the standard moves. Here we’re going to teach you a unique variation on the pushup that will work many different muscle groups while giving you an incredible stretch: the Hindu pushup.</p> <p>To perform the Hindu pushup, start with your hands and feet on the floor and your butt pointed toward the ceiling—a position yogis call “downward dog.” Bend your elbows and drop your hips toward the floor, then bring your head forward and up to arch your back. From there, keep your arms straight and press your torso back until you’re in downward dog again. As you dip toward the ground you should feel your chest, triceps, abs, and shoulders working hard.</p> <p>For beginners, we recommend starting with up down dogs before moving up to the Hindu pushup. Start in downward dog. Drop your hips toward the ground and press your torso forward while keeping your arms straight. As your hips approach the ground, arch your back to stretch. Press yourself back up to downward dog then repeat. If that’s still too tough for you, try performing the move with your hands on a chair rather than on the floor. Up down dogs are a great precursor to the Hindu pushup as they help you get accustomed to the movement while building up strength. </p> <p>The Hindu pushup itself is the perfect intermediate move to prepare you for the most advanced variation, the dive bomber pushup. The difference between these two moves may be small, but it’s definitely significant. Once you’ve reached the point in the exercise where you stretch your back, press yourself back up to the start exactly the way you dropped down. It should feel almost as though you’re rewinding what you just did. You’ll get all the same amazing benefits as the Hindu pushup, plus a little extra pump for your triceps.</p> <p>Now, let’s get started by learning how to perform the perfect Hindu pushup.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Get into downward dog position. Press your hands and toes into the ground and point your butt toward the ceiling. </li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-LR-1.jpg" class="img-fluid" alt="hindu-push-up-1"> </picture> <li>Bend your elbows and drop your hips toward the ground. </li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-LR-2.jpg" class="img-fluid" alt="hindu-push-up-2"> </picture> <li>Let your head drop toward the ground as you bend, then bring it up as you arch your back.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-LR-3.jpg" class="img-fluid" alt="hindu-push-up-3"> </picture> <li>Keep your arms straight and press your butt and torso backward until you’ve returned to the downward dog pose.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-LR-4.jpg" class="img-fluid" alt="hindu-push-up-4"> </picture> <li>Repeat until you’ve reached the desired number of repetitions.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>When you’re setting up, make sure to press the pads of your hands into the ground and grip the floor with your fingers. This will help relieve any wrist pain you might have, plus it’s great for building strength in your fingers.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-LR-5.jpg" class="img-fluid" alt="hindu-push-up-5"> </picture> <li>Set yourself up so that you can feel your hamstrings, calves, and shoulders stretching. Point your tailbone as high toward the ceiling as you can, bring your belly toward your thighs, and stay tall all the way through the top of your head.</li> <li>Work your shoulder muscles by activating the muscles in your arms as though you’re pressing them up and away from your head. Doing this works the muscles that strengthen and improve your posture.</li> <li>When you reach the stretch, stay focused on your posture. Open your chest, pull your shoulders back, and keep your head and neck tall. Keep your thighs active as you stretch also.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-6.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-6.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-6.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/hindu-push-up-LR-6.jpg" class="img-fluid" alt="hindu-push-up-6"> </picture> <li>Inhale as you drop to the ground, then exhale as you press back up.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The Hindu pushup is a great exercise for folks looking to try a little something different in their workout routine. Start slow and focus on maintaining good form throughout the movement to get the maximum benefit from the Hindu pushup. Over time you can build up your speed and your range of motion.</p> <p>Again, up down dogs are an excellent option for people who are not quite ready to take on the Hindu pushup. They’ll get you accustomed to the flow of the Hindu pushup without overexerting yourself. Put your hands on a chair while you do up down dogs if you need to make it even a little bit easier.</p> <p>The dive bomber pushup is the advanced exercise in this progression and it’s well worth working up to. As you dip toward the floor and press yourself back up, you’re going to really feel the fire in your chest, triceps, and shoulders.</p> <p>You’ve got all the steps you need to do the Hindu pushup perfectly, so what are you waiting for? Try knocking out a few repetitions during your next workout or do a set the next time the commercials come on during your favorite TV show.</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-dive-bomber-push-ups/">Dive Bomber Pushups</a>. If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-up-down-dogs/">Up Down Dogs</a>.</p> </section> </article>

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