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How to Do Hindu Squats

How to Do Hindu Squats

Considered as one of the best cardio and muscular workouts, Hindu squats can be performed at home, or the gym. Read the FitnessVigil article to find easy-to-follow steps, and how it can benefit you.
Sheetal Mandora
Last Updated: Jan 16, 2018
Disclaimer
This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.

What are Hindu squats? A common exercise performed by Indian wrestlers, these squats are called Uthak-bethak or Dand-bethak. These squats are performed to strengthen the entire body, increase stamina, and make the joints more flexible.
How the Squats are Performed
To assure that you gain all the benefits from this squat, it is most commonly paired with Hindu push-ups, called Hanuman Push-ups. These squats are done together so that you can build strong, powerful legs in less amount of time. Although many squat exercises may include weights, these are push-ups and squats without weights that provide a better workout. Keeping that in mind, we shall see how these squats and push-ups are done correctly.
The Squats
  • Stand with feet shoulder-width apart, with the toes pointing forward.
  • Keep your back straight, and keep both hands at your side, close to chest.
  • Now squat down, bending your knees, and bring your arms closer to floor, behind you.
  • This will give you a good balance while you've squatted down.
  • When you are completely down, raise the heels of your feet and stay on your toes.
  • To come up, you will swing both arms in the front and lower your toes.
  • Come all the way up, and end at the starting position.
  • Bring hands back close to your chest and back straight.
  • All throughout the workout, breathe normally; don't hold it inside.
  • Repeat the steps, and do 20 to 25 squats at one time. You can keep increasing the squats gradually.
Hindu Squat Step-1
Hindu Squat Step-2
Hindu Squat Step-3
Hindu Squat Step-4
Hindu Squat Step-5
Hindu Squat Step-6
The Push-ups
  • Place an exercise mat on the floor, and stand on it.
  • Spread your legs, further than shoulder-width, and place the palms of your hands on the mat.
  • Keep head down, and your midsection raised towards the ceiling. You need to make a "V" shape.
  • Relax your shoulders and neck; don't strain them.
  • To begin, swoop your upper body downwards keeping head down and hands planted on the mat.
  • You need to do a swooping movement. Bring your upper body down, and then up.
  • When your upper body is up, your midsection will go down. But keep your back straight.
  • Look up towards the ceiling as your midsection is down.
  • Again you will swoop but push your midsection back towards the ceiling to make the "V" shape.
  • All throughout the workout, breathe normally; don't hold it inside.
  • Do 12 to 15 squats in 1 set. Over a period of time, let's say one week, you can increase the number of sets performed.
Hindu Pushup Step-1
Hindu Pushup Step-2
Hindu Pushup Step-3
Hindu Pushup Step-4
Hindu Pushup Step-5
Hindu Pushup Step-6
Benefits of These Squats
When performed correctly, these squats can build endurance, and strengthen your buttocks, thighs, lower back, calves, and chest muscles. Also, it helps increase your lung's endurance level. They can make your leg muscles strong, along with the knees and ankles. The squats also help build your muscles, tones you body, and reduces stress.
While performing the squats, breathing can be a difficulty for some people as they forget to do the same. It is very important that you don't hold your breath and breathe normally.