Get the Indian edge; Did you know that the Indian route to rock hard abs, bigger biceps and a healthier mind is one of the most effective in the world? We look back at some of our ancient workout practices that still make so much sense.
Workout like a wrestler
Hindu push-up
Certified fitness trainer Nupur Shikhare began his fitness journey at age 10 when he started playing competitive tennis. He was visibly excited when we asked him about the Hindu push-up or the dand given his interest in body balance exercises.
“The Hindu push-up is nothing more than an anglicised version of the age-old Indian exercise called dand, with the Surya Namaskar being a variant of it. One of the best upper body exercises, the Hindu push-up was adapted centuries ago by old school Indian wrestlers,” he explains.
The Hindu push-up is one of the best exercises for the upper body, chest, shoulder and triceps muscle groups along with your upper back and core. It builds body balance and strengthens the lower back. Basically it is a three-step exercise from a total of 12 of the Surya Namaskar, but not in a definite order.
Step 1: Get on to all fours – palm and feet shoulder wide apart – into a ‘mountain pose’. This is your starting point.
Step 2: Scoop down and go into a ‘cobra pose’ without touching your waist or torso to the ground.
Step 3: Push yourself off the ground, get back into the ‘mountain pose’.
“Breathe in when you go down and scoop, breathe out when you go up. Give at least 15-20 minutes per session,” adds Shikhare.
Nupur Shikhare is personal trainer to ex-Miss Universe, actor, Sushmita Sen.
Move like a gazelle
Kalaripayattu
It’s hard to imagine that the soft spoken Vipin Kazhipurath is trained in the ancient martial arts form of Kalaripayattu. “The disciplined, focused, graceful movements of the art helped me know more about myself, and my passions,” he asserts.
Kalaripayattu comprises powerful leg swings, swift jumps and kicks that are reflective of the intense energy and extreme physicality of its practitioners. It enhances flexibility and endurance, reduces stress, boosts stamina and powers the immune system. The tremendous mind and body control that this workout demands also helps improve posture, muscle tone and core strength. Improved cardiovascular health and blood circulation are its long term benefits.
Says he, “With its roots in Kerala, Kalaripayattu is over 2,000 years old, and is based on the ideal of a sound mind in a sound body. It is a rare combination of martial training, self-defense practice and physio-therapeutic treatment.”
“Kalaripayattu’s defense and attack techniques cultivate absolute physical control which can help achieve perfect neuro-muscular co-ordination,” he adds.
Vipin Kazhipurath has trained in Kalaripayattu for over a decade. Besides conducting workshops for dancers and students, he has also conducted a workshop in Paris, France that saw over 200 attendees.
Waltz around a pole
Mallakhamb
Uday Deshpande’s passion for Mallakhamb began at the impressionable age of four, when at the behest of his grandfather, he was enrolled at the Shree Samarth Vyayam Mandir at Shivaji Park in Dadar, Mumbai. “My grandfather and Kale Guruji, who started Samarth Vyayam Mandir, were best friends and I started my training under Guruji,” says Deshpande.
Today, at 56, Deshpande is one of the finest exponents of Mallakhamb and continues to teach and inspire new generations.
A Marathi word, Mallakhamb translates into ‘pole wrestler’ in English. In Mallakhamb, a wooden pole is used as an opponent to master various wrestling techniques such as holding opponents and pinning them to the floor.
“Interestingly, the pole is grabbed by various parts of the body, from fingers, toes, palms, feet, legs to thighs and incorporates postures that involve climbing, straddling and standing,” he elaborates.
One of the few sports, says he, that maximises use of the spinal cord through intense activity, Mallakhamb enhances strength and stamina, builds body balance, and neuro-muscular coordination. All you need is a healthy traditional Indian diet supplemented by natural protein intake.
Uday Deshpande is a former Mallakhamb player and Shiv Chhatrapati awardee. A Dadoji Kondadev Puraskar awardee for Mallakhamb, he has conducted several camps in India and abroad.
Play the game of chase
Kho Kho
“I’ve been an athlete since the age of four, but it was only in my early teens that I took up Kho Kho. I was fascinated by the Gold Cup at Dadar’s Shivaji Park and the speed, skill, agility and dives of the game,” reveals the now 46-year old Kho Kho coach, Arun Deshmukh.
Known as the ‘game of chase’, Kho Kho dates back to the Mahabharata , where a match is played between two teams of 12 each with the objective of getting opponents out.
“Since Kho Kho involves a lot of running, squatting and diving, it is a great way to develop a lean and toned body. Squatting, combined with sit ups, helps lose weight around the waist, increases body balance and core strength. Not to mention, it also exposes your six-pack,” reveals Deshmukh.
Experts recommend a half hour warm up before the game and a 15 minutes cool down post it to ensure your muscles are properly stretched, and relaxed too.
“Ideally a Kho Kho player’s diet should include fruits, vegetables, nuts, milk and proteins like egg and chicken,” he shares.
Arun Deshmukh is Secretary of the Mumbai Kho Kho Association, national referee and author on the sport.
A Dadoji Kondadev Puraskar awardee for coaching in Kho Kho, he has coached over 200 national players over the year.
Eat better with the Indian Staple
No kidding, Indian food is one of the healthiest in the world. Our food not only can taste like an indulgence, but also offer some serious remedies to beat bulging belly, waning sex drive and flailing immunity. Here’s celebrating the Indian menu that packs a punch
Breakfast impossible
Aloo parantha and yoghurt: For post workout recovery
Aloo parantha and yoghurt make for a good pairing of carbs and protein, and is ideal for post workout repair of muscles. “Fibre rich potatoes have fast absorbing complex carbs which help restore dipped glycogen levels of the body post workout. The amino acids in yoghurt help build muscle,” says Naini Setalvad, obesity, health and lifestyle disease management consultant and nutritionist.
The invincible curry
Prawn curry : To boost fertility
Prawns are natural fertility enhancers owing to their zinc content. “Studies have shown that zinc is necessary for good sperm production, ” shares Setalvad. Since the body doesn’t naturally store zinc, a daily dose or supplement of it is required to maintain the balance.
Smoothie magic
Mango smoothie: For sound sleep
“Both yoghurt and milk contain Trytophan, a sleep inducing and stress relieving amino acid,” explains Setalvad. Mangoes, being low in protein, and high in carbs also promote sleep inducing serotonin.
The South Indian route
Idli and sambar: Pre workout meal
Elaborates Setalvad, “Instant carbs for your workout are released from idli and the protein in sambar aids in carbs absorption. Eat an hour before your
workout and provide your body with energy that will last the session.”
Eat like punjabis
Lasooni palak with barley roti: For a heart-friendly meal
“Garlic contains allicin, a sulphur compound that protects against heart disease and helps in lowering cholesterol,” says Ritika Samaddar, chief dietitian, Max Healthcare. Barley cuts cholesterol and soluble fibre by making you feel full. Add to that, fibre-rich spinach is loaded with beta-carotene antioxidants.
Your daily dose of Calcium
Raagi porridge: Calcium booster
Milk is an excellent source of calcium known to promote bone health. “Raagi is another great source of dietary calcium which the body can readily absorb,” shares Niti Desai, Mumbai-based consultant nutritionist.
The gluten free way of life
Bajra roti and urad dal: Gluten free option
Easy to digest, bajra is a gluten free grain and one of the least allergenic grains. “It is nutritious and good for anyone with wheat allergies and celiac disease. You can combine it with urad dal, another gluten free option,” says Samaddar.
The goodness of rajma rice
Rajma and brown rice: To prevent constipation
Add bulk to your diet with brown rice, a grain which is not stripped off bran and germ. “Pulses like rajma have both soluble and insoluble fibre and can help your digestive system work properly,” shares Desai.
Tandoori nights
Chicken tandoori platter and mint chutney: For weight loss
You can stop scoffing at people happily tucking into tandoori delights. Truth be told, those powerful muscles on that guy from the gym are also because he savours proteins cooked in the tandoor. Seconds Desai, “Cut down on carbs and fat, and shore up lean proteins like fish and chicken made in tandoori style for better health.”
The gut instinct
Mix vegetable raita / pudina buttermilk: For better gut health
Yoghurt has many beneficial bacteria which can help maintain a healthy digestive tract. “Pudina has many qualities that help aid digestion and cure abdominal pain,” adds Desai.
Why Indian way is the better way
Some indigenous techniques are inexplicably more superior than scientifically thought out ones of the West. We build a pitch
Ayurvedic vs Swedish massage
The Swedish massage with its long flowing strokes and relaxing technique aids blood circulation and heals backaches. But ayurvedic massage is more wholesome. Says wellness expert Twinkle Singh, “Ayurvedic massage is a spiritual experience. It heals ailments and removes toxins.” Whether it is the Abhyanga (which treats obesity) or Shirodhara (which treats insomnia), ayurvedic massages each serve a unique purpose. According to yoga and wellness coach Prachi Gangwani Raza, “Ayurvedic oils have healing properties and each oil is picked for treating different ailments such as pains, aches and obesity.”
Yoga vs Pilates
Pilates helps muscle control, enhances core strength, flexibility and co-ordination, but yoga goes beyond body conditioning and physical exercise. Prachi says, “Yoga focusses not only on stretching but also a lot on breathing techniques to increase awareness, reading ability and lung capacity.” While Pilates can give you a lean body, the benefits of yoga go beyond just physical toning. Twinkle asserts, “Yoga involves meditation which is the most important form of any spiritual experience.”
Hit or myth
Hit: Handful of nuts a good quality snack
“Protein and fibre rich snacks are always healthy,” says Setalvad.
Myth: Olive oil is a zero-calorie healthy oil
“Although olive oil is heart-friendly because of high MUFAs, it has the same number of calories as other oils,” says Desai.
Myth: Having milk and fish together causes Leukoderma
Just an old wives’ tale. There is no scientific evidence to that effect.
