How to Do Hindu Pushups for a Full-Body Workout

A complete guide to the dand exercise

Co-authored by Michele Dolan and Aimee Payne, MFA

Last Updated: August 11, 2024 Fact Checked

The Hindu pushup, also known as dand, is a complex move made up of multiple parts. Adapted from yoga moves and popular with Indian wrestlers and martial artists, this intense pushup engages your entire body. Like a regular pushup, the Hindu pushup strengthens your triceps, pectorals, and deltoids but also engages your glutes and quads, and improves spine mobility.^{[1]
X
Research source} We'll show you exactly how to master the Hindu pushup step-by-step, below—just remember to use fluid movements when you put it all together.

Hindu Pushups: Quick Overview

Get down on the floor on all fours into a tabletop position.
Lift your butt up into the air, keeping your back, head, and neck straight.
Curl your toes under and straighten your arms and legs into an inverted V.
Breathe in, bend your elbows, and lower your body to a low plank.
Scoop your head and shoulders forward and up in a diving motion.
Look up, straighten your arms, and keep your pelvis close to the floor.
Lift your hips and butt to return to the V position.

1

Get onto all fours in the tabletop position.

Download Article

Move down onto your hands and knees. Place your palms on the floor with your fingers spread out. Line up your wrists so they are parallel with each other and positioned directly under your shoulders. Place your knees under your hips. Keep your hands in line with your knees.^{[2]
X
Research source}
- This is called the tabletop position, and it’s the easiest way to get into an inverted V or downward-facing dog pose.

2

Lift your hips toward the ceiling.

Download Article

Curl your toes under and roll back onto your feet. Press your hands into the ground as you lift your knees away from the floor. Look down at the ground and keep your neck and back in a straight line.
- For beginners, place your hands and feet slightly farther than shoulder-width apart.^{[3]
  X
  Research source}
- If you're familiar with downward dog, keep your hands and feet closer together for a more intense workout.^{[4]
  X
  Research source}
- Keep your knees and elbows bent to maintain stability as you adjust your stance.

3

Straighten into the inverted V position.

Download Article

Straighten your knees and elbows to make the inverted V. Support your shoulders, arms, and wrists by lifting through your hips toward the ceiling. Lower your heels to the ground and look toward your feet. In this position, you will look like an upside-down V.^{[5]
X
Research source}
- This is the beginning position for a Hindu pushup. You will return to it after completing each repetition.
- Bend your elbows slightly and move your shoulders away from your ears.
- It’s okay if you aren’t able to lower your heels all the way to the ground. Many people have tight hamstrings and this position may help stretch them out.

4

Dive into a low plank position.

Download Article

Bend your arms and lower your hips so your body is parallel to the floor. Inhale as you lower your body. Bend your elbows, keeping them close to the side of your body. Some people place their forearms on the floor as their body lowers. This is fine, but don’t allow the rest of your body to touch the floor.^{[6]
X
Research source}
- Keep your head, neck, and back in a straight line.

5

Shift into the upward dog pose.

Download Article

Straighten your arms to bring your head and chest up. Without allowing your body to touch the ground, push your head and chest forward.^{[7]
X
Research source} Exhale through your mouth as you move your head and chest in a smooth C-shaped motion that feels like diving under a bar.^{[8]
X
Research source}
- After scooping your head in a diving-and-resurfacing motion, straighten your arms, lift your torso, and look upwards.^{[9]
  X
  Research source}
- This position is very similar to the upward dog pose in yoga, but you don't adjust your feet so the toes of them are touching the floor.
- Before you begin this movement, remember to breathe in deeply through your nose.^{[10]
  X
  Research source}

6

Return to downward dog.

Download Article

Lift your hips to return to the V position. Use your abs and gluteus maximus, i.e., your butt muscles, to bring your backside up into the air.^{[11]
X
Research source} As you push back to the starting position, inhale deeply through your nose. Exhale through your mouth as you reach the V position.
- To return to the starting position, you do not need to reverse back through the sweeping, diving motion. Simply push your hips back into the inverted V.
- At this point, you have completed 1 Hindu pushup. Use fluid movements to go through each step.

7

Repeat the Hindu pushup.

Download Article

Focus on using good form. When starting a new fitness routine, it’s best to take things slowly. If you’re a beginner, doing as many pushups or repetitions as you can while using good form is recommended. For example, 3 or 5 repetitions are fine.^{[12]
X
Research source}
- As you improve, increase repeptitions and add more sets. For example, do 2 sets of 3 repetitions or pushups.
- If you are more advanced, do more sets with more repetitions. For example, 3 sets with 8 to 10 pushups or repetitions.
- Perform Hindu pushups seamlessly in a sweeping motion without delay between each part.

Community Q&A

Search

Add New Question

Question

I'm a Muslim and I don't want any push-ups invented by Christians or Hindus who are all infidels. Can you describe Islamic push-up methods?

Community Answer

I myself am Muslim and want you to know that there are no such things as Islamic, Hindu, or Christian push-ups. These push-ups can also be called "seal push-ups" or "dands." They were not invented by Hindus - this is just the name they were given. You can do these, there is nothing wrong with them in the Islamic view.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 282 Helpful 141
Question

What should I do to stop pain in my shoulders while doing it?

Community Answer

Ice it, relax for a while, and consult your local physician. They know what's best, don't always trust the internet.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 18 Helpful 20
Question

I'm not Muslim, but I do these anyway. Is that against the Muslim religion?

Apurv Thakur

Community Answer

No, this push up form is thousands of years old, and there is no such thing as a Hindu push up or Christian push-up or Muslim push up. It is not Hindu, it is Sanatani, meaning without a beginning or end. This is an exercise which everyone can do.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 23 Helpful 48

See more answers

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Video

Tips

Remember to breathe deeply as you do the pushups.

Thanks
Helpful 3 Not Helpful 0
These pushups are intense, so remember to drink water.

Thanks
Helpful 2 Not Helpful 0
If you need to rest during the exercise, take a break in the starting V position.

Thanks
Helpful 0 Not Helpful 1