Short answer: Begin with hips high, bend the elbows and sweep your head and chest forward close to the floor, then straighten the arms into a lifted-chest position. Reverse the path or push the hips back to begin the next rep.
Hindu push-ups blend pressing strength with a large, flowing range through the shoulders, spine and hips. The motion can feel athletic, but range should come from control rather than forcing the lower back.
How to do a Hindu push-up
Set feet wider than a normal push-up and raise the hips. Bend the elbows as the head travels down and forward, bring the chest through the hands, then extend the arms while keeping hips near the floor only as far as comfortable.
Muscles worked and benefits
Chest, triceps and shoulders press while the upper back, core and hips guide the moving body position. Compared with a standard rep, the exercise uses more spinal and shoulder motion and less rigid-plank practice.
Regressions
Use hands on a stable incline, shorten the sweep or practice a pike push-up separately. If the lifted finish compresses the lower back, reduce the range and keep the abdomen active.
Hindu versus yoga push-up
The names are sometimes used interchangeably, while other sources call Chaturanga-based flows “yoga push-ups.” The yoga push-up guide distinguishes the common versions.
Use 2–4 sets of 5–10 smooth reps. Keep the pace controlled and stop before shoulder or lower-back position becomes uncomfortable.
Turn flowing reps into forward progress
RepSaga gives your completed push-up work an RPG payoff while you choose the variation that feels best for your training.
Frequently asked
Are Hindu push-ups good for flexibility?
They move through a large range, but they should not replace a balanced mobility program.
Should Hindu push-ups hurt my lower back?
No. Reduce the lifted-chest range, brace the trunk or stop if discomfort persists.