Fitness / Health / Sports Medicine

The Hindu Push Ups Benefits and Hindu Squats Benefits


The Hindu Push Ups Benefits and Hindu Squats Benefits. Yoga offers tremendous benefits for physical, mental and spiritual health and well being. However, throughout your yoga journey, you will reach performance plateaus as you progress, especially at the beginning.

Yoga is a fantastic thing to incorporate into your lifestyle. Still, just because you have committed to Yoga practice, this does not mean that other modalities of exercise, meditation and spirituality need to be pushed aside.

While Yoga will help you build lots of functional, lean muscle and gain flexibility, supplementing your Yoga training with other bodyweight exercises can help you reach your Yoga goals faster.

So what are the The Hindu Push Ups Benefits and Hindu Squats Benefits? Read on to find out.

What is a Hindu Squat?

The Hindu Push Ups Benefits and Hindu Squats Benefits Tim Anderson shows us how above

Hindu squats benefits? One of the best bodyweight exercises to strengthen and condition your legs for Yoga is Hindu squats, used for centuries by Hindu wrestlers across India. While all squats, weighted or otherwise, are some of the best leg exercises you can integrate into your strength building protocols, some elements set Hindu squats apart from their peers. 

Unlike traditional weighted squats, which require progressive load-bearing to build big, aesthetically impressive leg muscles, Hindu squats are about progressively increasing reps to develop strong, functional, stable, bulletproof legs.

It is not uncommon for the dedicated and seasoned Hindu squat enthusiast to perform anywhere between 100 to 1000 Hindu squats throughout a session. 

However, we do suggest starting slow. Although they don’t seem like much in the first ten to twenty reps, you will be feeling the burn sooner than later.

While traditional weighted squats are performed slowly, with control over no more than 20-reps (unless you are a cross-fitter), Hindu squats are executed fluently, without sacrificing balance, control and stability.

Hindu Squats Results?

Hindu squats involve maxing out your muscles to fade while also giving your cardiovascular system a solid workout, helping to build your full-body performance, all while burning a significant amount of calories; wins all around.

Although Hindu squats are leg focused, like kettlebell Hindu squat swings and burpees, they do offer the benefits of a full-body workout, targeting a range of muscle groups, including:

  • Core muscles
  • Shoulders
  • Glutes
  • Hip flexors
  • Quads
  • Hamstrings
  • Calves
  • Ankles

By running all these groups simultaneously over a progressive amount of reps, after only a few weeks of practice, you could see significant improvements in:

  • Strength
  • Weight Loss
  • Hypertrophy
  • Flexibility
  • Coordination
  • Posture
  • Balance and more

Hindu squats are the gift that keeps giving and will help you take your asana holds to the next level.

Hindu Squat Exercise Protocol

  • Start with your feet shoulder-width apart. 
  • Extend your arms out in front at shoulder height. 
  • Controlling your core, inhale, and lower your weight like a traditional squat toward the floor. 
  • Unlike a standard squat, lift your heels as you descend, reaching your arms behind you in a circular motion, keeping balance and stability while attempting to brush your hands on the ground by your heels. Don’t stress if you can’t reach that far at first; just go as low as you can; never risk injury.
  • After you reach your full descent, exhale, and lift your body back up to standing, powering through with the legs, lowering your heels to the floor, and raising your arms back in the starting position.
  • Repeat, increasing your reps over time, striving to reach your goals without stopping.

Remember, these are different to traditional squat protocols. Even if you are a heavy-weight squatting pro, we suggest trying to get from ten to twenty reps to begin with.

100-Hindu squats in a row are the first significant milestone. Start with five rounds of 20, then four rounds of 25, then two rounds of 50. However, after you achieve the mighty hundred, the sky’s the limit.

Hindu Push-Ups Benefits

The Hindu Push Ups Benefits and Hindu Squats Benefits Tim Anderson shows us how above

The second favorite exercise of the ancient Hindu wrestlers is the Hindu push-ups. Like Hindu squats, these unique push-ups work the entire body, focusing on upper-body strength and endurance. Try doing weighted Hindu squats when you progress to this level

Hindu push-ups require core strength and control throughout the entire movement and are performed with a consistent flow like the Hindu squat.

The Hindu push-up works out a wide range of muscle groups in the upper and lower body, including:

  • Core muscles
  • Pectorals (chest)
  • Biceps
  • Triceps
  • Lat’s and upper back
  • Neck
  • Abdominals
  • Hamstrings
  • Quads
  • Glutes and more

This exercise is the perfect companion to Hindu squats and your Yoga practice to help you hold more advanced asanas for more prolonged periods.

Hindu Push-Ups Protocol

  • Start your Hindu push-ups in the downward dog asana, making an A-frame shape with your body.
  • Rather than just lowering your weight down on your arms like a traditional push-up, you instead scoop your head towards the ground, controlling your body weight with your arms and core muscles and keeping your flow and stability with your lower body and legs.
  • Complete the scooping movement in a U-shape until you reach the cobra asana. The only difference is that your thighs will remain off the ground.
  • With control and poise, return to downward dog, and repeat.

The Hindu Push Ups Benefits and Hindu Squats Benefits

The Hindu Push Ups Benefits and Hindu Squats Benefits. Likely, you will not reach the same number of reps as with Hindu squats, which is not the intention. Instead, try and aim for 20-reps, and increase your repetitions at a comfortable rate.

Remember, start slow, and don’t wreck yourself, compromising your Yoga regime. Always work for longevity, not to outdo your previous “score”. Yoga is a lifestyle, not a sport!

It is incredible how these two simple, progressive exercises can give your body a complete workout in as little as 10-15 minutes. You can even turn these exercises into a Good HIIT workout by doing each in succession for 30-secs, with a 10-15 second interval between rounds.

Do these exercises five times each, complete three full rounds with one minute in between, and watch your Yoga practice soar to new heights.

Have you ever tried doing Hindu squats and push-ups? The team here at My Free Yoga gave them a try, and we can tell you, they are not for the weak!

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Avatar of Melissa Hall About Author

Hey there and Welcome! I'm Melissa and I'm the author of My Free Yoga. We started back in 2009 as a resource for people needing advice on yoga and yoga products. Today we are working hard to cover everything product related to yoga.