The Hindu Pushup
The Hindu Pushup is the main strengthening exercise of the program. It could be a full workout in itself. It works simultaneously all of the upper, middle and lower body. It also gives you a good stretch. The starting position is with legs spread wide and butt up in the air. From there, bend your elbows as in a regular pushup, bringing your back down in a circular arc, straighten your arms and end up with your chest up and your hips almost touching the ground. Then return to the original position keeping your arms straight.
Make sure to stretch all the way forward so as your heels go over your toes and your pelvis is as close to the level of your hands as possible. This way when you return to the starting position keeping your arms straight your abs and core will be put to work in the most effective way.
You can adjust the rotation of your palms on the floor to find a position that is more comfortable for your shoulders. You will also notice that by adjusting the distance of your hands from your heels, or by spreading the legs more or less you can make the exercise harder or easier.
Hindu pushups can be done consecutively, without rest, going from one repetition to the next. Or they can be done with a pause in the mid-range position. When done with a pause you will note a totally different feel as you can do isometric contractions that hit the entire body in a super-intense manner. When you perform Hindu push-ups correctly, just like the downward and upward dog poses from Yoga, you open up the body's channels to receive more life force. Anyone who has done Hindu push-ups for an extended period of time will tell you that they not only promote strength, endurance and flexibility – but peace of mind and a deep feeling of “connectedness” as well.
You may not be able to perform the Hindu Pushup perfectly the first day you try it. It takes a bit of flexibility in the middle section and legs to do it properly. Make a point in the beginning to insist in stretching your back and legs so that you do the initial position properly and you also are able to bend your back fully at the end of the exercise. With time and as your spine loosens up, you will be able to get the full benefit of the pushup.