Traditional Dand Workouts: Build Strength the Old-School Way
Dands are not just push-ups. I teach these traditional variations to fix your posture, strengthen your spine, and build raw, functional power. If you want a body that is genuinely strong, start here.
Here I am practicing traditional Dands with my son. This video shows the Hindu Dand and Parshva Dand, both excellent for building a healthy, strong spine.
This is a full tutorial on how to do the Chakra Dand. I break down the movement step-by-step, starting from Malasana and Downward Dog to help you master this dynamic and powerful exercise.
Hindu pushups, or Dands, are a complete upper body workout. They build a broad chest, strong arms, a flexible upper back, and even stretch your hamstrings.
As the guru says, start slow. Begin with 6 Surya Namaskars and a few Dands, and gradually build up. This combination is one of the best for building strength and muscle.
This video shows three variations of the Dand for beginner, intermediate, and advanced practitioners. Yoga is for everyone, and you can practice according to your level.
The Hanuman Dand is a fantastic exercise for relieving back pain. It also helps with weight loss, improves arm strength, and increases hip flexibility.
Looking for a full body workout? Try Chakra Dandasana. Doing 10 reps on each side for 3 sets is a powerful way to build strength and endurance.
If you're looking for a full body workout, add the Hanuman Dand to your practice. It's a challenging flow that builds strength from head to toe.
Doing 100 of these frog-legged pushups every day will give you a strong waist, hips, chest, and arms. It's a unique variation that targets multiple muscle groups.
About The Desi Push-Up: Traditional Dand Workouts
Most people treat push-ups like a chest-building drill, but in my practice, the Dand is a full-body movement designed to fix the stiffness caused by long desk hours. Whether it is the Hindu Dand for spinal health or the Hanuman Dand for hip mobility, these movements are about coordination and technique, not just burning calories. I show you how to perform these correctly so you can practice safely, but you have to bring the discipline to the mat every single day.
Why Traditional Dands Work
Modern gym culture focuses on isolated muscle groups. The traditional Dand, however, is a foundational movement. When I teach these, we focus on the flow—the transition between the downward dog, the push-up, and the cobra pose. This creates a rhythmic, high-intensity workout that builds stamina and flexibility simultaneously.
Key Variations We Cover
- Hindu Dand: Perfect for a healthy, flexible spine. It is a fundamental move that helps open up the shoulders and strengthen the lower back.
- Hanuman Dand: A powerful drill for hip flexibility and arm strength. This is one of my go-to recommendations for students complaining about back pain or tightness in the legs.
- Chakra Dand: A more dynamic variation that builds core control. It challenges your balance and forces you to engage your entire body to maintain the flow.
My Approach to Strength
I do not believe in counting reps just to tick a box. We focus on form. If your alignment is off, you are not getting the benefits. In my offline classes in Bellandur and Sarjapura, I provide physical adjustments to ensure your alignment is correct before we increase the volume.
Starting is easy. Doing it consistently is where the work lies. Start with 6, then build to 12, then 24. Give your body time to adapt. If you commit to this, you will see a massive change in your upper body, waist, and hip mobility within months.
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