This Quarantine, Get Fit By “Swadesi” Workouts

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Image Credits: Preety Little

There is a wide difference between fitness and body shaping or bodybuilding. In the short run, body shaping in a gym can be good for giving an attractive transformation to the body but looking to become fit, workouts that focus both on muscles and mental health is necessary. Working out not just means to shed the body fats and staying slim, it rather means to stay young and energetic throughout your life. Indian traditional workouts have been globally proven to focus on the core as well as inner peace development. Although, the workouts that give both the benefits of fitness, as well as body shaping, are a must add to your daily life routine. This pandemic when there is no space for your gym and aerobic classes, strengthen your muscles, and keep yourself healthy with the traditional “Suryanamaskar”.

Full-body workouts every day is always better than booking each day for a different body part. “Suryanamaskar” the 2500-year-old Indian workout offers benefits not just for strengthening back and body muscles but also results in glowing skin, fat loss, balanced blood sugar level, and a better digestive system. Suryanamaskar or as called sun salutation includes 12 asanas(poses) that focus on different body muscles and can burn nearly 150-200 calories. 

  1. Pranam-asana (prayer pose) – Stand straight facing the sun with your hands joined and eyes closed. Expand your chest and lift your arm up while inhaling and down during exhaling your breath. The pose helps to rejoice the inner calm and gives relief to your mind from stress.  
  2. Hastauttanasana (Raised arms pose) – With a deep breath, raise your hands and bend backwards by keeping the biceps near your ears. Removing the cramps and laziness from your body this pose stretches your entire body.
  3. Hastapadasana (Hand to foot pose) – Start this pose with an exhale. As you exhale, bring your raised hands down to the floor, beside the feet. The pose focus on the body flexibility strengthens the spine and your leg calf. 
  4. Ashwa Sanchalanasana (equestrian pose) – Push your right leg back with your upper body resting on your palms and left leg folded near the chest. This pose helps the body to attain a balancing posture, strengthening your arms, glutes and leg muscles.
  5. Dandasana (stick pose) – The pose is the very well known ‘full plank’. Take the left leg back, bringing the body in a straight line resting on your arms. Best for reducing back pain, enhancing bone health, strengthening your core especially the abdominal muscles and gives you a faster metabolism.
  6. Ashtanga Namaskar (salute with eight parts) – Exhale and gently bring down your knees and bringing the hips backrest your chest and chin near the floor. The pose is much similar to the “push-ups” and gives you stronger, toned arms and chest.
  7. Bhujangasana (Cobra pose) – With the palms on the ground, stretch your body looking upwards by expanding the chest. Keep your chest away from the ears so that you feel the muscle warming up. The pose strengthens the spine, shoulders, and chest. It also helps the lungs to open up.
  8. Parvatasana (mountain pose) – With the heels and palm rested on the ground lift the hip and tailbone, with downwards to create an inverted ‘V’ posture. This pose is effective to reduce back pain and body cramping. Also, strengthens your thighs, knees, abdomen, buttocks and reducing the effects of flat feet.
  9. Ashwa Sanchalanasana (Equestrian pose) – Push your left leg back with your upper body resting on your palms and right leg folded near the chest. This pose helps the body to attain a balancing posture, strengthening your arms, glutes, and leg muscles.
  10. Hasta Padasana (Hand to foot pose) – Bring your raised hands down to the floor, beside the feet. The pose focus on the body flexibility strengthens the spine and your leg calf. 
  11. Hastauttanasana (Raised arm pose) – With a deep breath, raise your hands and bend backwards by keeping the biceps near your ears. Removing the cramps and laziness from your body this pose stretches your entire body.
  12. Pranam-asana (prayer pose) – Stand straight facing the Sun with your hands joined and eyes closed. Expand your chest and lift your arm up while inhaling and down during exhaling your breath. The pose helps to rejoice the inner calm and gives relief to your mind from stress.  

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