Hindu Push-ups

Introduction

Hindu push-ups are a traditional exercise originating from Indian wrestling training practices (Pehlwani). This fluid and dynamic movement combines the benefits of a push-up with spinal mobility work. The movement describes a diving arc that successively stretches then strengthens the upper and lower body.

Anatomy and Muscles Worked

• Primary muscles: deltoids, pectorals, triceps
• Secondary muscles: erector spinae, glutes, hamstrings
• Mobility: spinal flexibility (extension and flexion)

Step-by-Step Instructions

1. Start in a downward dog position: hands and feet on the floor, hips raised high toward the ceiling.
2. Bend the elbows and dive toward the floor, skimming with the chin as if passing under a barrier.
3. Continue the movement by pushing the torso upward and forward, finishing in a cobra position (arms extended, hips on the floor, torso raised).
4. Return directly to downward dog by pushing the hips up and back.
5. Chain repetitions fluidly; the movement is continuous and undulating.

Recommended Sets and Reps

• Beginner: 3 sets of 5 to 8 reps
• Intermediate: 3 sets of 10 to 15 reps
• Advanced: 3 sets of 15 to 20 reps at fluid tempo

Common Mistakes

• Jerky movement: the motion should be fluid and continuous, not broken into phases.
• Not diving low enough: the chin should skim the floor to maximize range of motion.
• Neglecting the return: the ascent back to downward dog is as important as the descent.

Safety

This exercise heavily engages the spine in extension. People with lower back issues should progress very gradually. Warm up the back and shoulders before performing this exercise.

Variations

• Kneeling Hindu push-ups (easier)
• Dive bomber push-ups (same movement but return by diving as well)
• Elevated Hindu push-ups (hands on support for greater range of motion)

Target Audience

Practitioners of all levels seeking an exercise combining strength and mobility. Popular in martial arts, yoga and comprehensive physical conditioning programs.