Hindu push-ups, also known as Dive Bomber Push-Up or Judo Push-ups, are a type of bodyweight exercise that combines yoga-inspired movements with traditional push-up motions. Hindu push-ups offer a dynamic and effective way to engage multiple muscle groups while promoting flexibility and joint mobility.
How to do:
The Hindu push-up involves a sequence of movements that flow together, creating a continuous and rhythmic exercise. Here’s how to perform a Hindu push-up:
- Starting Position: Begin in a downward dog position. This is similar to a yoga pose. Start on your hands and knees, then lift your hips and straighten your legs to form an inverted V shape with your body. Your hands should be shoulder-width apart, and your feet should be hip-width apart.
- Descent (Dive Bomber Phase):
- Shift your weight forward, lowering your upper body toward the ground while keeping your arms straight.
- Continue moving forward until your chest almost touches the ground. Your hips will be low, and your back will be arched, resembling an upward-facing dog yoga pose.
- As you descend, make sure to look upward and forward, allowing your head to come up and your back to arch deeply.
- From the downward-facing dog position, push your hips back and upward, moving them toward the ceiling. Your head should look back between your legs.
- As your hips rise, bend your elbows and lower your chest back to the starting position.
- Continue this motion until you return to the downward dog position.
- Repeat: Repeat the sequence for the desired number of repetitions, maintaining a smooth and controlled flow between the different positions.
Hindu Push-ups Benefits
- Dynamic Flexibility: The flowing movements in Hindu push-ups help improve flexibility in various muscle groups. The transitions between downward dog, low plank, and upward dog positions promote dynamic flexibility, especially in the spine, shoulders, hips, and hamstrings.
- Core Engagement: The shifting between positions requires constant engagement of your core muscles to stabilize your body. This leads to improved core strength and stability over time.
- Upper Body Strength: Hindu push-ups primarily target the chest, shoulders, and triceps. The variations in arm positioning and movement angles offer unique challenges to these muscles, helping to build strength and definition.
- Joint Mobility: The range of motion involved in Hindu push-ups promotes joint mobility and flexibility in the shoulders, spine, and hips. This can be particularly beneficial for individuals seeking to counteract the negative effects of sedentary lifestyles.
- Postural Improvement: The exercise encourages an open chest and elongated spine, promoting better posture over time. This can counteract the hunching and rounded shoulders often associated with prolonged desk work.
- Cardiovascular Endurance: The continuous movement in Hindu push-ups, especially when performed in a fluid sequence, can elevate your heart rate and contribute to improved cardiovascular fitness.
- Mind-Body Connection: Hindu push-ups require coordination and focus as you transition between positions. This fosters a stronger mind-body connection and enhances overall body awareness.