This video is about the collection of Indian push-ups that Indian bodybuilders and yoga practitioners have been practicing for hundreds of years. I have learned these push-ups when I was less than 10 years old at Arya Samaj, during one of the camps for young boys to learn Indian physical exercises, martial arts, etcetera.
In this video, I am focusing on teaching 6 push-ups (Hindu Push-Up, Hanuman Push-Up, Side Leg Push-Up, Scorpion Push-Up, Cobra/Snake Push-Up and Ram Murti (Dive Bomber Push-Up).
Major benefits of these push-ups :
Hindu Push-Up Benefits: Hindu push-ups strengthen shoulders, triceps, chest, upper back, lats, and core, and helps improve flexibility in lower/upper back, lats, hamstrings, calves, and ankles.
Hanuman Push-Up Benefits: Low lunge gives focus to alternate sides of the body. Strengthens arms and upper back, also improves the flexibility of hip flexors, glutes, hamstrings, and overall lower body mobility.
Side Leg Push-up Benefits: This is a very high-intensity push-up practiced by Indian bodybuilders/gymnasts/seasoned yoga practitioners due to required weight-shifting and maneuvering to mimic straight-leg pigeon pose. This push-up requires superior upper body & core strength, flexibility, and overall body coordination.
Scorpion Push-Up Benefits: This is more intense than earlier push-ups. Lifted leg shifts more weight to the arms and requires the stronger core to stabilize form. Over time, builds lower back flexibility. Caution: Avoid if you suffer from lower back pain.
Cobra/Snake Push-Up Benefits: This is a high-intensity workout on shoulders, biceps, and especially triceps. Caution: This is not a beginner’s push-up.
Ram Murti Push-Up (Dive Bomber Push-Up) Benefits: Engages same muscle groups as Hindu push-ups but requires far greater strength on pushback action. Builds strong lats, upper back, chest, shoulders, and triceps. Caution: This is not a beginner’s push-up.
Start slowly if you are doing these push-ups for the first time, first push-up in this series may seem easier but as you progress to advance ones, you would require lot more control of core and arms.
Hope yoga practitioners can incorporate these push-ups into their daily practice, especially when you practice inversion postures.