Workout Day 7 – Sunday (Ram Murti Danda, Vaksh Vikas Danda)

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Day 7

Day 7 - vaksh vikas danda & Ram Murti Danda

Day 7 – Conventional Asanas…!!!

The last day of exercises brings us full circle in our daily routine. On Day 7, following the Pranayamas, we approach the conventional exercises such as Cardio and Asanas (Ram Murti Danda, Vaksh Vikas Danda and more) which involve Physical Training (PT) or muscular workout. Before we start though, we would like to bring emphasis to the importance of doing Pranayama without fail. Please make sure that at least half an hour of breathing exercises always precedes any PT or Asanas that you perform. Baba Ramdev explains the comparison of Pranayama with PT such as Aerobics, Gymnastics, Swimming, Running or just plain Athletics, that Pranayama encompasses not only all of these, but in addition, it is a complete Medical Science in itself. Yoga is not only PT but altogether a way of life. You may do other exercises to achieve a lean and muscular physique, but don’t forget to perform Pranayama beforehand.

Along with that, Pranayama also brings about peace of mind and makes you feel alert and fresh. It takes away sleepiness by bringing balance to your sleep cycles and helps you achieve a better sensitive awareness of yourself and your surroundings. Not only that, it also helps you put yourself at a distance from bad habits like smoking/drinking and helps you achieve control over Anger. Following the Pranayamas, we continue Day 7 by performing a few Sukshma Vyayams (small exercises):

Day 7 Exercise 1: For the Toes and Ankles – While sitting down open up your legs in front of you and wiggle your toes back and forth. Next rotate your ankle back and forth. With great effort your entire foot must extend and retract.

 

Finally rotate both ankles together clockwise and then anti-clockwise. Repeat each of these at least 5 times.

Day 7 Exercise 2: For the Hips – Butterfly is a very important exercise for the hips. Bend your knees and connect the bottom of your feet. Grab them with both hands by interlocking the fingers. Now make a butterfly wing like action with your legs. You can repeat this exercise till you start feeling your hips loosening up and relaxing.

Day 7 Exercise 3: For the Wrists – Hold up both your hands in front of you, curl your thumb inside your palm and wrap your fingers around them to make a fist. Now rotate the wrist clockwise and then anti-clockwise.

Day 7 Exercise 4: For the Shoulders – Bend your arms and place your fingers on your shoulders. Connect your elbows in front of your chest. Now, while breathing in, rotate your arms up and around your shoulders, all the way back as far as possible. Continue rotating your shoulders, while breathing out, till your elbows re-connect in front of your chest. Repeat this 10 times. First do this clock-wise and then anti-clockwise.

Day 7 Exercise 5: For the Shoulders – Stretch your arms above your head and grab each other at the wrists. While breathing in pull your left hand with your right hand behind your head. Make sure your neck is straight. Then, while breathing out, come back and pause in the middle. Do the same on the other side. Take caution and perform this exercise slowly if you suffer from cervical spondylitis or pain in the neck. All these ailments will subside with this exercise.

Day 7 Exercise 6: For the Neck – Interlock your fingers and place your hands behind your head. Now push them against each other so as to create a slight tremor in your neck.

Now lift your right arm, place it on the side of your head and press against each other. The pressure will create a shiver in the neck muscles and strengthen them. Do the same for the other side.

Day 7 Exercise 7: For the Shoulders – Place both your hands on your knees and rotate your shoulders clockwise and then anti-clockwise. Repeat this at least 5 times.

Once the 7 Sukshma Vyayams (small exercises) are finished we start with the Asanas of the Day:

Today we will perform conventional exercises. These don’t require you to join a Gym or buy Gym equipment. These Asanas are meant for young and middle aged people only. Children under the age of 12 years and older people may avoid doing these. We will perform some tedious exercises first and then ‘Danda’ (Hindu Push-Ups) and ‘Baithak’ (Hindu Squats):

Day 7 Asana 1: Vrikshasana (Tree Pose) – This Asana requires you to balance the entire weight of your body on your arms with your legs stretched upwards. Stand up straight and then bend down forwards. Place the palms of your hands on the ground in front of you. Now push with your legs and lift your body above your arms so that your legs are pointing straight up. Hold this pose for a moment while trying to maintain your balance. Now slowly and carefully lower your legs back down and stand up again.

While performing Vrikshasana, if you also attempt to walk on your hands, it’s known as Mayurchal (Movement Of the Peacock) and then you may end this Asana by performing Chakrasana (The Wheel).

These are very tedious to perform and must be undertaken with great caution. After these we will move on to conventional exercises starting with ‘Danda’ (Hindu Push-Ups). Make sure you perform Danda only once or twice on the first day, then thrice the next time, so on and so forth. If you perform Danda more times initially you will suffer from severe Muscle Fatigue.

Day 7 Danda 1: Sadharan Danda – Sit down on your toes and place your hands, palms down on the floor in front of you. Then raise your hips up, straighten your legs out and place them flat on the ground. Make sure your head is down and between your arms. This is known as the Ready Pose. While breathing in, lower your body down, elbows close to your chest, till your body is parallel to the floor and your waist straight. Then raise your head up and try to look upwards while arching your back. Finally, while breathing out, slowly return to the initial pose. Try to do this whole process in one continuous go.

Day 7 Danda 2: Ram Murti Danda – This Danda (Ram Murti Danda) is similar to Sadharan Danda till you’re looking upwards. Starting from the Ready Pose, while breathing in, lower your body down, elbows close to your chest, till your body is parallel to the floor and your waist straight. Then raise your head up and try to look upwards while arching your back. Now instead of returning to the initial pose directly from here, while breathing out, return to it the same way you reached this pose. This will apply stress in your arms and make them stronger.

Ram Murti Danda

Day 7 Danda 3: Vaksh Vikas Danda – Starting from the Ready Pose, while breathing in, lower your body down, elbows close to your chest, till your body is parallel to the floor and your waist straight (Vaksh Vikas Danda). At this stage, raise your upper body up till your elbows are straight. Then immediately bend your elbows and lower your body back down. Repeat this 3 times and then while breathing out, return to the initial pose.

Vaksh Vikas Danda

Day 7 Danda 4: Vrischika Danda – This one is a little tedious. Starting from the Ready Pose, while breathing in, very slowly, lower your body down, elbows close to your chest, till your body is parallel to the floor and your waist straight. Now very slowly raise your body straight up, hold this pose for a moment and then while breathing out, return to the initial pose. You may also repeat the ‘raising your body’ part 2 to 3 times depending on how much strength you have in your arms.

Day 7 Danda 5: Hanuman Danda – Starting from the Ready Pose, lift your right leg and place your foot just outside your right hand. Then, while breathing in, lower your body down, elbows close to your chest, till your body is parallel to the floor and your waist straight. Then raise your head up and try to look upwards while arching your back. Finally, while breathing out, return to the initial pose. Repeat on the other side.

Day 7 Danda 6: Vrischika Danda (Type 2) – Starting from the Ready Pose, lift your right leg up. Then, while breathing in, lower your body down till your nose is barely touching the floor. Now straighten your body down to make it parallel to the floor, your waist is straight and your right foot lands next to your left foot. At the same time raise your head up and try to look upwards. Then, while breathing out, return to the initial pose. Repeat on the other side.

Day 7 Danda 7: Parshva Danda – Starting from the Ready Pose, extend your right leg in between your left hand and leg towards the left side. Then lower your body down. Now, while breathing in, raise your head up and try to look upwards. Then, while breathing out, return to the initial pose. Repeat on the other side.

Day 7 Danda 8: Palat Danda – This is another tedious one. Starting from the Ready Pose, lift your right leg up. Now, while breathing in, cautiously lower it down, over your body and place it just behind your left hand. Then lower your body down. Then return your leg next to your left leg. Now raise your head up and try to look upwards. Then, while breathing out, return to the initial pose. Repeat on the other side.

Day 7 Danda 9: Chakra Danda – Crouch on your toes with your knees folded and your hands placed in front of you. Extend your right leg towards your side and place it on the heel of your foot. This is your Start Pose for this Danda. Now rotate it in front of you and while doing this lift both your hands off the ground. Once the leg goes under your hands, place them back down. Keep rotating your leg as it goes around your body and hop off your left leg to allow it to go around. Then place both your legs in a extended pose towards the back. At this stage your body is flat and parallel to the ground with only your hands and toes touching it. Now unfold your arms to raise your upper body up and try to look upwards. From this pose jump back to your Start Pose. Repeat on the other side.

Day 7 Danda 10: Sher Danda – Crouch on your toes with your knees folded and your hands placed in front of you. This will be the Start Pose for this Danda. Now, while breathing in, move forwards to shift your weight onto your arms and raise your entire body up till your legs are fully extended upwards. Now in one single movement, bend you elbows and lower your body to place your legs on the floor. Now, while breathing out, unfold your elbows to raise your upper body up and try to look upwards. Finally jump back to your Start Pose. Repeat at least 3 times.

Day 7 Danda 11: Sarp Danda – Nearing the end this one is, by far, one of the most difficult Dandas. Starting from the Ready Pose, perform one complete simple Danda and return back to it. Now hop off your legs and try to swing your entire body on your arms forwards. Extend your legs and place them on the heels as far out in front as possible. Raise your waist to try and straighten your body. Now swing back and achieve the Ready Pose again.

Day 7 Danda 12: Mishr Danda – Finally to end the series of Dandas lets perform a comparatively simpler Danda. Crouch on your toes with your knees folded and your hands placed in front of you. This will be the Start Pose for this Danda. Now, while breathing in, hop off your toes, extend your entire body backwards and land on your toes. Now straighten your elbows, arch your back to raise your upper body and look upwards. Lastly hop back to your Start Pose.

In the third part of today’s workout we will perform ‘Baithaks’ (Hindu Squats). These are specifically not to be performed by children under the age of 12 years.

Day 7 Baithak 1 – Stand upright with a comfortable gap between your legs and arms on your sides. While breathing in, squat down on your toes. At the same time, swing your arms backwards and then extend them in front of your chest, parallel to each other and fingers folded into fists. Hold this pose for a moment and then while breathing out, rise up to the initial Pose. Repeat at least 3 times.

Day 7 Baithak 2 – Just like the 1st one stand upright with a comfortable gap between your legs and arms on your sides. While breathing in, squat down on your toes. At the same time, swing your arms around in a hoop while keeping your fingers folded into fists. Lift your body up slightly and squat down again and then one more time. Then while breathing out, rise up to the initial Pose. Repeat at least 3 times.

Day 7 Baithak 3 – This one is also similar to the 1st one with the slight difference that while squatting down you hop one step in front of you. So, again stand upright with a comfortable gap between your legs and arms on your sides. While breathing in, hop one step in front of you and squat down on your toes. At the same time, swing your arms backwards and then extend them in front of your chest, parallel to each other and fingers folded into fists. Hold this pose for a moment and then while breathing out, hop back to the initial Pose. Repeat at least 3 times.

Day 7 Baithak 4 – For this one stand upright with a comfortable gap between your legs, but in this case place your hands on the sides of your waist. Now, while breathing in, slowly lower your body till your heels come off the ground. Don’t squat any further. Hold this pose for a moment and then while breathing out, rise up to the initial pose. Repeat at least 3 times.

Day 7 Baithak 5 – Stand upright with a comfortable gap between your legs, arms extended in front of your chest, parallel to each other and fingers folded into fists. Now very slowly lower yourself down while balancing your entire weight on your toes. Do not sit all the way down, but only half squat. Hold this pose for moment and then while breathing out, return to the initial pose.

Day 7 Baithak 6 – Stand with your right leg in front of the left with a gap of at least two steps. Place your hands on your waist and while breathing in, lower your body down so as to try and sit on your right leg. Do not hold the pose, immediately, return to the initial pose. Repeat at least 3 times. Now flip legs and perform the same exercise again.

Day 7 Baithak 7 – Stand with your legs spread wide to your sides. Extend your arms sideways and place your hands on your shoulders, fingers folded into fists. Now while breathing in, slowly try to squat towards your right leg. Hold this pose for a moment and while breathing out, slowly return to the initial pose. Make sure you don’t bend forwards or backwards while doing this Baithak. Repeat on the other side and then repeat the whole process at least 3 times.

That brings us to an end of ‘Baithaks’. To end today’s routine, we will perform a few simple cardio exercises:

Day 7 Cardio 1 – The 1st one is running in one place.

Day 7 Cardio 2 – The 2nd one is also running in one place, but in this case we raise our knees up to our waist and keep our hands on our sides.

Day 7 Cardio 3 – The 3rd one is also running in one place, but in this case we lift our feet up to touch our hips and keep your hands on your sides.

Day 7 Cardio 4 – Stand with your legs spread wide to your sides. Extend your arms sideways, fingers stretched. Hop off and land with your legs right next to each other. At the same time rotate your arms upwards till they meet on top of your head. Hop back to the initial pose. Next hop again and land with your legs right next to each other, but this time rotate your arms downwards till they reach right outside your thighs. Hop back to the initial pose. Repeat at least 3 times.

Day 7 Cardio 4 – To perform the last Cardio, stand with your legs right next to each other, arms down and right outside your thighs. Hop off and land with your legs spread wide to your sides. At the same time rotate your arms upwards till they meet on top of your head. Hop back to the initial pose. Repeat at least 3 times.

This brings us to the end of our week long workout routine. Some more references may help you Dand Asana.

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