Hindu Squats & Hindu Push-ups

First and foremost, let's answer this simple question, "What are Hindu squats?" If you have worked out before and are aware of the different types of squats that can be done, then maybe you have heard about these squats. As the name suggests, these squats are very common in India as they are used in Indian martial arts form known as Pehlwani. These squats are called Uthak-bethak or Dand-bethak and are very famous in various villages around the country. These squats are performed to strengthen your entire body, increase your stamina, and make your joints more flexible. Today, in this article, we will be talking about these squats in more detail. We will learn about the benefits of these squats and how they are done correctly.

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Benefits of These Squats

What does these squats affect in our body? When performed correctly, these squats can build endurance and strengthen your buttocks, thighs, lower back, calves, and chest muscles. Apart from these, there are other health benefits of squats. If you perform these squats on a regular basis, then you can increase your lung's endurance level as well. They can make your leg muscles strong as well as the knees and ankles. Many people question if these squats are bad for the knees. It's a typical concern because as you do these squats, your entire body's weight will fall on them.

The point here is, any exercise, if done correctly, won't affect any part of your body adversely. Which is why, in order to avoid any injuries, you should always consult your doctor and a physical trainer. This way, you can be absolutely sure if you are capable of doing the squats (or any other exercises). The benefits also include a fantastic aerobic workout that builds your muscles, tones you body, and reduces stress.

How the Squats are Performed

To assure that you gain all the benefits from this squat, it is most commonly paired with Hindu push-ups, called Hanuman Push-ups. These squats are done together so that you can build strong, powerful legs in less amount of time. Although many squat exercises may include weights, these are push-ups and squats without weights that provide a better workout. Keeping that in mind, we shall see how these squats and push-ups are done correctly.

Hindu Squats

• Stand with feet shoulder-width apart and toes facing forward.
• Keep your back straight and keep both hands at your side, close to chest.
• Now squat down, bending your knees and bring your arms closer to floor and behind you.
• This will give you a good balance while you've squatted down.
• When you are completely down, raise the heels of your feet and stay on your toes.
• To come up, you will swing both arms in the front and lower your toes.
• Come all the way up and end at the starting position.
• Bring hands back close to your chest and back straight.
• All throughout the workout, breathe normally; don't hold it inside.
• Repeat the steps and do 20 to 40 squats at one time. You can keep increasing the squats gradually.

Hindu Push-ups

• Place an exercise mat on the floor and stand on it.
• Spread your legs, further than shoulder-width and place the palms of your hands on the mat.
• Keep head down and your midsection raised towards the ceiling. You need to make a "V" shape.
• Relax your shoulders and neck. Don't strain them.
• To begin, swoop your upper body downwards keeping head down and hands planted on the mat.
• You need to do a swooping movement. Bring your upper body down and then up.
• When your upper body is up, your midsection will go down. But keep your back straight.
• Look up towards the ceiling as your midsection is down.
• Again you will swoop but push your midsection back towards the ceiling to make the "V" shape.
• All throughout the workout, breathe normally; don't hold it inside.
• Repeat the steps 12 to 15 times in 1 set. You can keep increasing the sets gradually.

Now you know how these squats and push-ups are done properly. Follow the steps mentioned in this article and don't forget to concentrate on your breathing. In Hindu squats, breathing can be a difficulty for some people as they forget to do the same. It is very important that you don't hold your breath and breathe normally.

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Surya Namaskar

Surya namaskar (lit., salutation to the sun) is a hybrid exercise which integrates aspects of vyayam training with yogic asans. While based on formal yogic principles, surya namaskar also serves to develop physical strength. Although surya namaskars have undoubtedly been practiced for centuries.

Surya namaskar consists of ten body postures which together constitute a rhythmic flow of motion (see figures). Each posture is punctuated by the recitation of a short mantra to the rhythmic cadence of pranayama.

To perform surya namaskar one should clear a space at least two and a half meters long by one meter wide. This space should be oriented towards the rising sun. One should wear as little as possible so that movement will not be inhibited.

Position One: With feet together and back and legs straight but not rigid, bend your arms at the elbow and fold your hands in front of your chest. Breathe in deeply through your nose with full concentration. Focus your mind on your posture and your breath.

Position Two: From position one, bend and place your palms flat on the ground on either side of your legs. Your palms should be a forearm’s length apart. Keep your legs straight and touch your nose to your knees. Keeping your arms straight, tuck your chin into your chest. Breathe out slowly and evenly as you reach this position. Always breathe with your stomach: in, stomach out; out, stomach in.

Position Three: From position two extend one leg back as far as it will go and touch the knee to the ground. Arch backwards at the same time and lift your head back as far as it will go. Breathe in while doing this and push your stomach out. Always be alert and concentrate on each movement, breath, and sensation. At the same time remain detached and relaxed.

Position Four: Move your second leg back so that both legs are extended backwards. Lift both knees off the ground so that your weight is supported on your palms and toes while your body is held straight. Touching your chin to your chest, look down at the ground between your palms. Hold your breath in this position.

Position Five: This is the most important and central position of the exercise. Bend at the elbows so that your body descends to the ground. Insure that your body touches the ground at only eight points: the two sets of toes, the two knees, chest, forehead, and the two palms. This part of the surya namaskar is called the ashtanga namaskar, or eight-pointed salutation. All eight points must touch the ground at the same time. As they come in contact with the ground you should exhale.

Position Six: In order to move from the fifth to the sixth position lift your head up and bend your neck backwards. Then, without exerting pressure on your arms, lift the trunk of your body off the ground by contracting your lower back and gradually extending your arms. Your spine should be fully arched from the top of your neck to the base of your tailbone. Breathe in while assuming this position and again concentrate on each part of your body.

Position Seven: In position seven you reverse the arch of your body by lifting your buttocks into the air as far as possible while extending your arms and legs. Your hands and feet should not move. Breathe out in this position.

Position Eight: This position is a repetition of position three. It is achieved by moving one foot forward and placing it between your palms. Arch your back and bend your head backwards. Breath in deeply.

Position Nine: Bring your other leg forward and place both feet together. Straighten your legs and tuck your chin into your chest. Breathe out with force. This is a repetition of position two.

Position Ten: This position brings you back to the starting point of the exercise. Breath in as you stand erect and fold your hands in front of your chest.

While doing surya namaskars one is enjoined to recite six bij mantras (seed sounds). Not only does one pay obeisance to the sun by reciting these mantras, they also reverberate through the body in an efficacious manner. Pant points out that these reverberations invigorate the mind There are six primary bij mantras: Om-Haram; Om-Harim; Om-Harum; Om-Haraim; Om-Harom; Om-Hara. In accompaniment to the six bij mantras one should recite the twelve names of the sun: Mitra(friend); Ravi (shining); Surya (beautiful light); Bhanu (brilliant); Khaga (sky mover); Pushan (giver of strength); Hiranya Garbha(golden centered); Marichi (Lord of the Dawn); Aditya (son of Aditi); Savitra (beneficient); Arka (energy); and Bhaskara (leading to enlightenment).

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Surya namaskars integrate and harmonize all aspects of the physical, intellectual, and spiritual body. Position two energizes the pituitary, pineal, and thyroid glands. Position three stimulates the liver, solar plexus, and pancreas. Position four stretches the spinal column and facilitates blood flow to all of the organs and glands in the immediate vicinity of the spine. Positions five and six are particularly efficacious for the neck, chest, abdomen, and sexual glands. The regular performance of surya namaskars is intended to raise one’s state of consciousness to a higher level of self-realization. As Pant notes, one can then transpose this experience of self-realization—which he refers to as bliss, harmony, knowledge, beauty, and awareness of the infinite—onto one’s experience of everyday life.

Surya namaskars are more popular among older men than among young wrestlers. While they strengthen the body, they do not strain the muscles, bones, and organs of the body. Surya namaskars are not vigorous, and senior wrestlers practice them in order to maintain their physique and stature.

What is Freedom?

For a kid, Freedom may mean ‘freedom to eat chocolates and ice creams anytime’.

Freedom, for a student, may mean ‘freedom from tests and exams’.

Freedom, for a working person, may mean ‘freedom from working late’.

For a sick person, Freedom may mean ‘freedom from illness’.

For a girl, Freedom may mean ‘freedom from eveteasing guys’.

For a guy, Freedom may mean ‘freedom to smile at any beautiful girl’.

Freedom for a home-maker may mean ‘freedom from routine household chores’.

Freedom for a labourer may mean ‘freedom from exhaustive work’.

For a beggar, Freedom may mean ‘freedom from begging’.

Freedom for those who party may mean ‘freedom to go pub hopping after 12 in the midnight’.

For a filmstar or cricketer (or a shooter who has won an Olympic gold), Freedom may mean ‘freedom to walk on the street like any of us and eat Chaats from the roadside gaadi‘.

Of course these are all just guesses. The answer can vary from person to person.

Radio, TV, online forums all ask this one question a week before the independence day: What does ‘true freedom’ mean to you?

I honestly don’t know what ‘true freedom’ means. Can you help me, please?