Bharatiya Vyayam
Bharatiya Vyayam

Power of Bharatiya Vyayam: A holistic approach.

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Unlocking the Power of Indian Bodyweight Workouts: A Journey to Health and Strength:

In a world where high-tech gyms and fancy fitness equipment often take center stage, it’s easy to forget that our own bodies can be powerful tools for achieving fitness and strength. Indian bodyweight workouts, rooted in centuries-old traditions, offer a holistic approach to fitness that not only builds physical strength but also enhances mental well-being. In this blog, we’ll explore the rich heritage of Indian bodyweight workouts, their benefits, and some popular exercises to help you incorporate them into your fitness routine.

The Roots of Indian Bodyweight Workouts

Indian bodyweight workouts have their origins deeply rooted in ancient Indian practices, including yoga, martial arts, and traditional sports. These holistic approaches to physical health and well-being emphasize the unity of mind, body, and spirit, focusing on developing a balanced and strong physique. Here’s a glimpse into the primary components of Indian bodyweight workouts:

  1. Yoga: more than a 5,000-year-old practice, emphasizes on flexibility, balance, and mental clarity. Practices like the Surya Namaskar (Sun Salutation) and practices from Ashtanga Yoga and hatha yoga incorporate bodyweight exercises that strengthen and tone various muscle groups.

  2. Martial Arts: Indian martial arts like Kalaripayattu include bodyweight exercises such as stances, kicks, and strikes that enhance agility, endurance, and  teach self-defence skills.

  3. Traditional Sports: Sports like Kabaddi, Kho-Kho, and Mallakhamb require athletes to rely solely on their bodies to compete. These sports involve intense physical conditioning and strength training, often utilizing bodyweight exercises.

Popular Indian Bodyweight Exercises

  1. Surya Namaskar (Sun Salutation): This yoga sequence involves 12 poses that stretch and strengthen various muscle groups. It’s a great way to start your day, promoting flexibility and balance.

  2. Push-Ups (Dand ): Traditional Indian push-up variations involve compound bodyweight movement which employs a whole range of motion promoting flexibility and strength.

  3. Squats (Baithak): A deep squat position is often used in Indian martial arts. It strengthens the legs, glutes, and core while improving flexibility and overall health of the ankle, hip and knee joint as well.

  4. Plank (Kumbhakasana): Planks are essential for core strength and stability. In yoga, the plank pose helps improve balance and stamina.

  5. Pranayama (Breathing Exercises): Breathing exercises in yoga, such as Anulom Vilom and Bhastrika, enhance lung capacity, reduce stress, and improve overall well-being.

Hanuman Dand is a traditional Dand variation in which the practitioner also employs a stretching pose with each leg separately which promotes flexibility specially in the hips but also brings down the load from your elbow or arms and thus can be more confidently and rapidly practiced with speed while alternating legs. this is an akhada (Indian wrestling )approach which mostly uses compound strength movements like in a more cardio like fashion.

Benefits of Hanuman Dand:

  1. Flexibility: Hanuman Dand is one of the most effective poses for improving hamstring and hip flexibility. Regular practice can gradually increase your range of motion.

  2. Strength: This push up requires considerable strength in the arms, core, and leg muscles to maintain balance and alignment.

Tips for Practicing Hanuman Dand:

  • Warm up thoroughly before attempting to avoid injury. Focus on stretching your hamstrings, hip flexors, and back.

  • Be patient and consistent in your practice. Progress in flexibility takes time, and pushing too hard can lead to injuries.

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