Hindu Pushups (Dand) & Squats (Baithak), Plus The Healthy Heart Summit


Had never heard of a Hindu pushup or squat before until reading this article from The Chopra Center, but they look like a great way to get a pretty thorough workout is a very short amount of time. I plan to give them a try, but am not sure how many reps I’ll be able to do. 🙂


The Hindu Pushup (Dand)         

An amazing exercise that originated in India, the dand, or Hindu pushup is one of the most comprehensive and beneficial exercises for the entire body. Ideal for building functional strength, endurance, and hip mobility, the dand resembles a dynamic and flowing combination of two classic yoga poses—downward dog and cobra. Performed in repetitions of 25, 50, or more, the dand requires not only focused and mindful breathing, but also an attentive awareness to posture and bodily alignment. As such, it’s a wonderful exercise to cultivate bodily present moment awareness.

Here’s a video with instructions:

The Hindu Squat (Baithak)

The sister exercise to the dand, the baithak or Hindu squat is an Indian calisthenic bodyweight exercise used by wrestlers to develop lower body strength. As opposed to traditional squats, the baithak resembles more of a deep knee bounce with the heels raised off the ground. The arms swing in rhythmic manner with each squat, moving toward the back during the descent and forward toward the chest on the upward stroke. As with the dand, a focused breathing cadence is necessary to maintain an even tempo with the movement and to ensure adequate respiration during the exercise. The gaze is kept directed straight ahead, which further helps to focus the mind and keep the awareness on the movement at hand. Traditionally, the dand and baithak were performed together in sets—two baithaks for every one dand. Thus, 25 dands equals 50 baithaks. Don’t let yourself be intimidated by these two amazing exercises. Since they are both bodyweight exercises, they can be practiced by anyone provided each person begins at their own level.

Here’s a video with more details and instructions:


And I have a free resource to share with you today, plus a special deal on an exciting new water filtering system to tell you about…..

Register for The Healthy Heart Summit today!

The Healthy Heart Summit takes place from July 13-20, 2015!

Heart disease is the #1 cause of death for men and women. Yet, it’s often addressed with stents and bypass surgeries that only treat the symptoms, not the causes. It’s time to dispel the myths and misinformation about the causes of heart disease, and learn how to give you and your family a long, healthy life together.


Dr. Steven Masley and Health Talks Online created The Healthy Heart Summit to address the great deal of misinformation that exists about lifestyle and heart disease–far too many myths are still believed. The 30 Healthy Heart Summit expert speakers will give you the most current information about avoiding (and recognizing the signs) of heart disease, and life-changing advice on how to live your life with a healthy heart.

You can find out more about the summit and sign up on my What’s New page. There’s also news there of an exciting new water filtering system from AquaTru™ that you’ll want to check out. It’s what Mike Adams of NaturalNews calls a breakthrough in reverse osmosis filtering systems and his new first choice in countertop filtering systems. You can pre-order a unit now and take advantage of special 42% discount pricing by using the link on my What’s New page, but the reduced price is only good through June 12th.



p.s. Be sure to give Self-help Health a follow so you don’t miss out on any future posts. Also check out the To Your Health page at my website Evolution Made Easier and my other blog for more helpful information, tips, tools and resources.

Disclaimer: Please note that any information here is provided as a guideline only, and is not meant to substitute for the advice of your physician, nutritionist, trained healthcare practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

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