Stomach will sink in, chest will come out, Bihari Tarzan learned snake punishment from Ramdev, used to do 500 in Gurukul

Yoga guru taught 4 desi pushups

simple punishment

Clench your fist and place it on the ground.
Keep the hands slightly outside the shoulders.
Both legs should be straight and hips should be raised.
Now bend the elbows and bring the head and chest towards the ground.
While going back up, lift the head slightly backwards.
Initially do this 10-12 times.

Hanuman Dand

Come into a normal bar position.
Clench both fists and keep them slightly outside the shoulders.
Now bend the right knee and place the toes outside the right fist.
Keep your head on the same side and touch the chest on the ground on the same side.
Then straighten the leg and repeat the same with the left knee.
Start like this 10-12 times.

snake rod

The position of hands and feet will remain the same.
There will be a low position and the elbows will remain bent.
In this, instead of the chest, the pelvic muscles have to touch the ground as quickly as possible and the head like bhujangasana Have to lift up.
The chest will remain raised.
Do it slowly in the beginning, otherwise you may get injured.

flat

This is a punishment similar to burpee.
Stand up and immediately come to a normal plank position.
Stand up again after applying the bar.
This exercise targets the chest, thighs and is helpful in burning calories.

Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always consult your doctor for more information.