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.

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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.