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Hindu push-ups

"Hindu push-ups" (aka Hanuman Push-ups, Judo Push-ups or Dive Bomber Push-ups, although the latter vary slightly in the second half of the movement) are a form of exercise prevalent in Indian and Pakistani physical culture and Indian martial arts, particularly Pehlwani.

To execute a Hindu Push-up, one starts with feet and hands little more than shoulder width apart, forming the body into an upside down "V" and keeping the head, neck, and spine aligned. The arms are touching the ears in this position. From this starting position, commonly called Adho Mukha Svanasana in Yoga, one bends the elbows, lowering the head towards the ground and bringing the chest almost to the ground, while their hips remain a couple of feet in the air then "swoops" forward to a "Bhujangasana", which means that the head and shoulders are high with unbent elbows but the knees and hips are almost touching the ground. To this point, Hindu Push-ups and Dive Bomber Push-ups are the same. To return to Adho Mukha Svanasana in a Hindu Push-up, from Bhujangasana, raise the abdomen into a normal plank position, then push your hips up and head backwards into Adho Mukha Svanasana. Thus we see that in a Hindu push-up, the head and hips go in circles rather than up and down. In a Dive Bomber Push-up, from Bhujangasana, bend the elbows again and reverse the execution back into Adho Mukha Svanasana. In an Adho Mukha Svanasana, you should be seeing your knees.^[7]

The simple set of exercises of dand-baithak (push-up and squats) practiced in the villages of India has a beneficial effect on the spine. It takes off the strain from the spine and makes it fit to fight the other strains on the spine caused by the adoption of an erect posture.

Types of Hindu Push-ups Dands

There are 12 types of Dandasanas and 8 types of Baithaks ^[9] these all are meant for strengthening the body and done at time of warm up.

Sadharan Danda

Ram Murti Danda

Vaksh Vikas Danda

Hanuman Danda

Vrischika danda

Vrischika danda (type2)

Parshva Danda

Chakra Danda

Patal Danda

Sher Danda

Sarp Danda

Mishr Danda

The American College of Sports Medicine (2000) recommends using a push-up test to examine endurance on the upper-body musculature. For a male subject, assuming a dandposition, with back straight, head up, and hands placed shoulder width apart, lowering his body with his chin touching the mat; the abdomen should not touch the mat.

Hindu squats are called Uthak-bethak and the exercise regimen in Indian wrestling often consists of doing the Indian "jack-knifing push-ups", Indian club swinging and squats. The Hindu jack-knifing push-ups are part of the core exercises for building up of strength, stamina, and flexibility of joints.^[11] The dand was also a part of the exercise regimen ofBruce Lee. They are commonly called swallowdives in English speaking countries.

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