Khamasana and Baithak

Hi guys

So, I've been quite busy again and haven't been posting for quite a while now.

But, with about 0 page views so far, I guess it is okay. I have finally decided that I am only going to write about fitness on this blog. I may start some other blog for other things.

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Today, I am going to write about Baithak. For those with enough time on their hand, you may try the Jain Khamaasana.

We'll be doing this exercise along with the Surya Namaskar/Dand.

Image not owned

So, here is a step-by-step procedure to do a Baithak.

1. Stand straight. Arms forward in the air. Inhale.
2. Bend your knees a little, pull back your arms.
3. Bend your knees completely, such that your palms touch your feet. Exhale.
4. Thrust forward your arms while starting an upward motion.
5. Stand straight. Arms forward in the air. Inhale.

   
   
   
   

   
   
   
   
   
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For those who wish to do a Khamasana.

1. Stand straight. Palms joint in a Namaskar posture. Inhale.
2. Bend your knees. Move your torso in a forward direction.
3. Fold your knees and torso completely, in a foetal position. Only the toes of your feet, knees, the outward side of your Namaste-postured palms, and your forehead are now in contact with the ground. Exhale.
4. Raise your body upwards and backwards.
5. Stand straight. Palms joint in a Namaskar posture. Inhale.

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Baithak is a supplementary exercise to Dand. Similarly, Khamasana is a supplementary exercise to Surya-Namaskar.

Baithak and Khamasana exercises build up strength in the lower body as opposed to the upper body workout of Dand and Surya-Namaskar. Doing either of these (Baithak or Khamasana) is very good for your cardiovascular system. It also strengthens your thighs, hamstring and calf muscles.

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Khamasana is also a useful workout for your back, waist, buttocks and the lower abs.

Personal Tips:

1. Similar to Surya Namaskar, start off with slower, comfortable speeds earlier to warm up.
2. Increase your speed for Cardiovascular exercise.
3. Slow down to increase strength.
4. Focus on breathing in the last part.

      Similar to the Surya Namaskar, we will follow this pattern, such that we increase our reps on Tuesdays and Thursdays by about 20%.

 

Week	Mon	Tue, Wed	Thurs, Fri
1	4	5	6
2	6	7	8
3	8	10	12
4	12	14	17
5	17	20	24
6	24	28	34
7	34	41	49
8	49	59	71
9	71	85	100

I am currently on my 7th week. So far no problem has occurred. Will update if it does. Next week I am going to add another exercise to supplement these two to form a complete trio of full body workout.

      Disclaimer: I am not a professional. Any injury or accident occurred while attempting the exercises shall not hold the blog owner liable.

Surya Namaskar and Dand

Hi guys

Today I'll be writing about the Surya Namaskar.

Surya Namaskar is a sequence of 12 yoga asanas, to provide a good cardiovascular workout.

Surya Namaskar literally translates to Sun salutation and is supposed to be performed early in the morning, during dawn while on an empty stomach. 

In my opinion, it may be done anytime, at least 4 hours after having a meal and 1 hour before.

So, the best time to perform it is either in the time period of 4:30 am to 8:30 am or 4:30 pm to 6:30 pm.

Surya Namaskar (Image googled; not owned by me)

Here is a step by step procedure of performing Surya Namaskar

1. Stand straight, feet joined, palms joined* (as in Namaste salutation)
2. Raise hands, while keeping them in contact at the fingers. Push them further backwards (Stretch them!). Thrust your pelvis forward, tighten your buttocks, open your chest (Haha). And inhale.
3.  Bend forwards. Touch your feet with your palm. Exhale.
4. Right foot backwards, lunge. Press your right heels, and stretch your spine. Inhale.
5. Now, Both feet backwards. You should have a plank position now. Hold your breath.
6. Bend your elbow. You should now be dragging your chin, and chest towards the floor and forward simultaneously. Exhale.
7. While maintaining the forward thrust, raise your head and torso and sweep in a cobra position. Inhale.
8. Lift tailbone to attain a triangular position while keeping your face towards the ground. Exhale. 
9. Redo the step 4, except this time, the right foot is kept forward and the left one is backwards.
10. Redo step 3. 
11. Redo step 2.
12. Redo step 1. And exhale.

*For People who cannot perform Surya Namaskar on religious background, you can simply omit the “Namaskar” part by not joining your palms.

Also, if there is any time constraint, you may stick to only the steps, 5-7. This exercise is known as a Dand (Indian Pushup).

Surya Namaskar is an all-round exercise, and that is the reason I chose it as the very first exercise on the blog. The main benefit of Surya-Namaskar and Dand is the strengthening of your triceps and forearms.

Surya Namaskar is also useful to strengthen your back, shoulders, waist, chest, and upper abs.

Personal Tips:

1. While working out, you may focus your initial cycles on simply warming up, by maintaining a slow speed and stretching as much as possible all the while retaining comfort.
2. Increase your speed considerably once warmed up. This set is an excellent cardiovascular exercise.
3. Now, slow down. Especially in the steps 5-7. This part builds up your triceps mainly.
4. After the muscle building step, again focus on stretching and breath more deeply than before.
5. You’re good to go now.

      Now, this is how we plan to do it:

1.      Monday 4 repetitions
2.      Tuesday 5 repetitions
3.      Wednesday 5 repetitions
4.      Thursday 6 repetitions
5.      Friday 6 repetitions
6.      Saturday-Sunday Rest
7.      Monday 6 repetitions

And so on, we will follow this pattern, such that we increase our reps on Tuesdays and Thursdays by about 20%.

Week	Mon	Tue, Wed	Thurs, Fri
1	4	5	6
2	6	7	8
3	8	10	12
4	12	14	17
5	17	20	24
6	24	28	34
7	34	41	49
8	49	59	71
9	71	85	100

Currently, I am on week 7. So far no problem has occurred. Will update if it does. Next week I am going to add another exercise, Khamasana/Baithak to supplement this one.

    

      Disclaimer: I am not a professional. Any injury or accident occurred while attempting the exercises shall not hold the blog owner liable.

Hi Guys,

To be successful in life, one must endeavour to learn more and more, for knowledge can just never be enough. The ordinary people, that I noticed, never really try more than "necessary", to pass, to win, or to succeed. This "Necessary" is just an imaginary self-imposed limit, that allows a person to justify their inadequate actions to push beyond the bare minimum.

Why? Why do we wish to succeed, yet subconsciously (or consciously) militate the very opportunities which may make it possible? Why not strive a bit more?

In our schools, colleges or universities, we often find Valedictorians, who are almost revered as divine. While many of them perform well otherwise, some may not even be employable. There may be cases where the supposedly mediocre ones take the cake, later in their lives. *

So, how do they achieve it? Luck and efforts.

You may be the best in your class or office, but does that guarantee your position later in life. Additional efforts do not hurt, especially when your life becomes stagnant. Go ahead, or rather go back and learn, and evolve, and keep on learning. What would be a better way to learn than an MOOC?

Now, what is an MOOC? A quick googling tells me that it is the abbreviation of massive open online course.

MOOCs cover a wide range of topics, covering Business, Science, Engineering, Medicine, Mathematics, Arts and even Language.

The major MOOC platforms include

• Edx
• Coursera
• Canvas Network
• Udemy
• Khan Academy
• Future Learn
• Udacity
• NPTEL
• Saylor Academy

Today I completed an MOOC. This was the first MOOC that I completed, and about 25th that I ever started.

The course that I completed was quite crucial to my career plan, though not essential. And it was today that I realised, it wasn't even difficult. Yet, I regularly abandoned my courses.

Today, I came to terms with my own loathness to put in more efforts, than "necessary".

So go ahead, and beat your mediocrity. You can't be both mediocre and Batman.

Cheers.

Help Me Beat Procrastination

Hi guys

Long time since my first blog post.

I started working out like I promised. Fizzled out. Started again. Stopped again. And on and off again and again.

So, finally I've got a vacation and have started working out again.

Its been about 5 continuous days of work out and 2 days worth of rest and I can already see the results. My arm has grown about one inch bigger (I did not even focus my workout on singular muscles), body is now in a good shape; and I am feeling good overall.

Starting today, I am going to write about various things and events going on in my life. My aim in life is to become a proud all-round warrior of the 21st Century. Currently, I am a 20 year old loser, who has never really achieved anything worthwhile in life.

This blog will be the log in my endeavors to beat my sore luck (if it does exist), in almost all fields of life, be it my ambition of becoming strong, having a better academics,having a love-life (Sigh!), becoming rich,exploring my city and country, working towards social justice, or (most importantly) having a greener earth.

I am going to post about everything, starting tomorrow, Monday, December 26th 2016; one topic once a week, everyday.

I know no one's even reading it. My blog is anyway nowhere close to that of the professionals. I am posting for my own satisfaction, so that one day I have something to look back.

If you are reading this and wish to be a part of it, feel free to contact me, subscribe, comment or share.

Tomorrow: I will start posting about an Indian fitness exercise, which was performed by the greats such as the Great Gama and Bruce Lee. 


Love
SSJ


P.S.: I am not a professional, and my advice may or may not work.

P.P.S.: I am definitely not a life Guru, and am more likely to fail myself in these attempts. I will be experimenting things on myself before posting it on the blog, keeping a buffer of at least a month, so as to be aware of all the effects and ill effects.

P.P.P.S. : SSJ are my initials. while do I like watching DBZ, I am not fanatic enough to use it as a pen name.

P.P.P.P.S.: I would not employ titles such as "10 things about ... that will blow your mind".

Hi

This is the first blog that I write. So here's a quick intro. I am a student, a nerd, a martial arts enthusiast, and a comic reader.

I have grown up watching cartoons, anime, movies, and TV shows and reading a lot of comics. Superheroes have always caught my fascination, especially the ones who weren't actually super. Yes.. the writers have a hard time putting the ordinary heroes stand upto the super ones, but they know who we cheer for. It might not be a coincidence that the "Man of Steel" sequel, a superman movie was named "Batman vs Superman". He takes on goons, lunatics, metahumans, and even gods. Sometimes it is good, sometimes just batsh*t. But at the end of the day, we just love Batman.

OWNED :P

See..! That's what I am talking about.
And I've decided to work towards becoming like Batman. Maybe not Batman.. but like him. Maybe not as strong.. but just enough. I am going to train. And I invite you to join me.

This blog is essentially my training diary, which I mean to write once weekly. You guys can join me in my training, and together we can together make a community of Batmans. Also, the Dark Knight is a billionaire (not a self-made one, but a billionaire nonetheless) . Why stop at batman when you can also be the Bruce Wayne? So I will write about my startup, alternate earning sources, and stuff.

The blog may venture into martial arts, espionage, Science and Technology, and Business. (Mostly the first two)