Hindi squat

[PurpleOnes Senior Member Member of the Month June 2014PEGym Hero Find all posts View Profile Close PurpleOnes]

Hi!

Wanted to ask about hindi squats.

When somebody recommend hindi squats do they talk about up and down movement or just holding yourself in that bottom position?

I understood that mostly people are talking about staying in that deep squat position. If so can I do hindi squats back against my wall? I find that if I keep my back against the well I'm able to do the exercise for longer.

In that hindi squat position are you supposed to do reverse kegels or just focuse on deep breathing?

[Big Al AdministratorPEGym EditorMale Enhancement Coach Rep.PEGym Hero Find all posts View Profile Close Big Al]

For your purposes the Hindu squat should be performed slowly. Here's a good diagram if the steps:

hindusquatcollage.jpg


Here's a great article on the subject: Hindu Squats And How They Benefit You

[PurpleOnes Senior Member Member of the Month June 2014PEGym Hero Find all posts View Profile Close PurpleOnes]

I thought you were supposed to stay in deep squat position and push your knees out with your elbows. Well that must not be hindi squats then.

How does the exercise you showed pictures of do anything for pelvic floor muscles?

[Paracletus Senior Member Find all posts View Profile Close Paracletus]

The HINDU squat pictured above is a dynamic movement where you help create momentum with circular movements with your arms. A great bodyweight exercise for martial arts practitioners.

The Hindi squat preached by Pegasus is a static hold by which your feet are fairly flat on the ground, not up on the toes, feet pointed about 30 degrees outward so the knees can track over the feet and you hold at the bottom position while maintaining a neutral spine. This position should allow you to feel a nice stretch of the pelvic floor and deep belly breathing should allow you to feel a light push of the pelvic floor. I hold this position for 10 mins doing deep belly breathing and light RKs

10 mins with breaks and adjustments of course. As of recent I just do 8-10 one minute holds.

[Big Al AdministratorPEGym EditorMale Enhancement Coach Rep.PEGym Hero Find all posts View Profile Close Big Al]

I thought you were supposed to stay in deep squat position and push your knees out with your elbows. Well that must not be hindi squats then.

How does the exercise you showed pictures of do anything for pelvic floor muscles?

There's variants in the way it can be done. The article above is more about the athletic aspects, but it can be done in a deep stretch fashion for PF benefits.

[PurpleOnes Senior Member Member of the Month June 2014PEGym Hero Find all posts View Profile Close PurpleOnes]

Thanks for the explanation Paracletus I thought there was something wrong there.

Yeah I was looking for HINDI squat not Hindu squat.

10 minutes sounds like a lot I was wondering can you star by doing the Hindi squat back against the wall?

[Paracletus Senior Member Find all posts View Profile Close Paracletus]

I don't mean to brag, I am a hobbyist powerlifter and squatting is just something I've gotten good at [/brag]. Maybe not that good, the longest I was able to hold a single Hindi squat was about a bit over 7 mins. Why don't you try splitting up the holds into 30 second holds or 1 minute holds. To be completely honest I started with doing 5 single one minute holds.

I do 5 more additional sets on my non lifting days just to give my hip abductors a good stretch and to maintain some decent hip mobility because I pull all my Deadlifts in a sumo stance.

[domnus Senior Member Member of the Month Dec 2016 Find all posts View Profile Close domnus]

PurpleOnes, Just another opinion on the hindi squats. Since you are more interested in holding the position for PF stretching, it is important in my opinion to focus first on maintaining a neutral lumbar/low back position. So you may not be able to get in the full squat to begin with. But by going part of the way and trying to arch the low back slightly, you will likely feel a stretch in the PF. As you gain some flexibility and get used to holding the neutral or slightly arched low back position, you will begin to fall deeper into the full squat.
Improving flexibility in the hip flexors, hamstings and deep hip rotators by stretching those can assist you in achieving the full squat while maintaining a good posture in your low back, thus reducing risk of low back injury.

[slunk Senior Member Member of the Month July 2017 Find all posts View Profile Close slunk]

I've been doing hindi squats for awhile and can hold one for 15 minutes now. My progression was 3 minute holds for 5 reps and then 5 minute holds for 3 reps. Now on days when I don't do kegels, I do 10 minutes in the morning and 10 minutes at night. On days I do kegels, I do 15-20 minutes in the morning and 10 minutes at night.

If you are having trouble with them then start against the wall. Eventually take the wall away and go on the balls of your feet. Once you're comfortable with that try and put your heels on the ground. If you try and hold a pose that's too uncomfortable at first then you won't enjoy doing them and you might give them up so ease into it.

I took reverse kegels out of my routine and replaced them with the hindi squat. That being said, when I sit into the hindi squat I do one hard reverse kegel and then release it. I stay mindful of how the reverse kegel felt and try to stay as relaxed down there as possible.

That routine has helped me so much more than when I did reverse kegels and kegels only. The reverse kegels helped take away some tension at first but then I stopped feeling benefits from them. That's when I came across the hindi squat and I've been with it ever since.

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

Just voted this thread excellent.

[PurpleOnes Senior Member Member of the Month June 2014PEGym Hero Find all posts View Profile Close PurpleOnes]

Is it normal for me to fart in that hindi squat position?

Kind of afraid that i will shit my pants while doing hindi squats.

[getinbig Senior Member Member of the Month March 2015 Find all posts View Profile Close getinbig]

Is it normal for me to fart in that hindi squat position?

Can of afraid that i will shit my pants while doing hindi squats.

Haha...

Keep us all posted on how that goes...maybe post some pics as well...

[PurpleOnes Senior Member Member of the Month June 2014PEGym Hero Find all posts View Profile Close PurpleOnes]

That's just nasty!
https://www.youtube.com/watch?v=_cBbSUnFsZI

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

Guys mention have toilet worries when doing rk but I have not heard this worry re hindi before.
Mind you I suppose it is similar . In any case the iso;ation improves and this becomes a non issue quickly.

[slunk Senior Member Member of the Month July 2017 Find all posts View Profile Close slunk]

People say it's easier to go the bathroom while squatting. People buy those toilet stools so they can go to the bathroom easier. If you fart I would think that's a good sign because it means you're relaxing.