Modified Hindu Push-up

The Modified Hindu Push-up is an effective and dynamic exercise that targets multiple muscle groups in your upper body, core, and lower body. It is a variation of the traditional push-up and is often used in bodyweight training and yoga practices. This exercise not only strengthens your chest, shoulders, triceps, and core, but also engages your glutes, hamstrings, and calves. The Modified Hindu Push-up begins in a downward dog position, with your hips high in the air and your hands and feet shoulder-width apart. As you smoothly transition, your body moves through a series of fluid movements, resembling an upward-facing dog pose in yoga. This exercise allows for a greater range of motion than traditional push-ups, making it a challenging and effective total body workout. Engaging in Modified Hindu Push-ups helps improve upper body strength, stability, and flexibility. It can enhance your posture, increase shoulder mobility, and strengthen your core, making it a valuable addition to any fitness routine or workout program. Advanced practitioners can incorporate variations, such as adding a clap or performing the movement on an unstable surface like a medicine ball, to further challenge themselves. Remember, proper form and technique are crucial for optimizing the benefits and preventing injuries during this exercise. Ensure you maintain a neutral spine, engage your core, and breathe consistently throughout the movement. As with any exercise, it is important to listen to your body, start with modifications if needed, and gradually progress to more challenging variations. Incorporating Modified Hindu Push-ups into your fitness regimen can help you build strength, improve flexibility, and achieve your fitness goals.

Instructions

• Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
• From this starting position, lift your hips up and back towards a downward dog position, so that your body resembles an inverted V shape.
• Lower your upper body towards the ground by bending your elbows and tilting your body forward.
• As you lower yourself towards the ground, simultaneously move your forehead towards the ground while arching your back and keeping your hips raised.
• Once your forehead is near or touching the ground, reverse the movement by pushing through your arms and lifting your chest up.
• As you push through your arms, straighten them and arch your back, allowing your hips to move downwards towards the ground.
• Push your hips forward and lift your chest up towards the ceiling, while keeping your arms straight.
• Return to the starting position by pushing your hips back and up, creating the downward dog shape.
• Repeat the entire movement for the desired number of repetitions.

Tips & Tricks

• Ensure proper warm-up before starting the exercise.
• Engage your core and maintain proper form throughout the movement.
• Focus on controlled and smooth movements rather than speed.
• Breathe deeply and exhale fully during both the upward and downward phases of the exercise.
• Gradually increase the repetitions and intensity of your workout over time.
• Incorporate other upper body and core exercises to complement the benefits of the modified Hindu push-up.
• Listen to your body and rest when needed to avoid overexertion or injury.
• Pay attention to your hand placement to vary the difficulty level and target different muscle groups.
• Keep a consistent workout schedule to see progress and improve at the exercise.
• If you're a beginner or unsure about proper technique, consider working with a fitness professional to ensure correct execution.