Rudra Dand — one leg lifts, the hands stay.
One-leg Hindu push-up (dand), step by step:
Begin with the hips high and palms grounded. Lift one leg, bring the chest low with control, press up into a lifted chest, and return before changing sides. It's the swoop of the Shiva dand with one moving leg added.
✅ Works shoulders, core and legs
One common form — names and details vary between teachers. Keep it controlled and never force the range. If it's new to you, learn it with a qualified teacher; if it hurts, stop. Shoulder, wrist or lower-back problems: check with a doctor or physio first.
That's the full series.
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