Hanuman dand for weight loss: how to master hanuman dand to boost fitness, burn calories and lose weight | – The Times of India
Hanuman Dand is an age-old Indian exercise that is a part of the ancient Dand Baithak practice. It is a powerful movement that increases strength, flexibility, and endurance, drawing inspiration from the legendary energy and agility of Lord Hanuman. Hanuman Dand is a synthesis of yoga and traditional wrestling training, hence a great full-body exercise that also works for both the mind and body.
This intense exercise involves several muscles, such as the shoulders, chest, abdominal muscles, and legs. The exercise is often performed by wrestlers, bodybuilding enthusiasts, and yogis alike to develop strength and flexibility according to functional parameters.
Hanuman Dand isn’t merely an exercise of muscle power; it also helps bring mental concentration, discipline, and control over breath.
Why does one need to perform Hanuman Dand?
Regular practice of Hanuman Dand can yield many advantages. It trains the upper, core, and lower body muscles, hence constitutes a full-body exercise. Stretching of hamstrings, hip flexors, and spine in the movement gives it a flexible nature. Shift from one to another position maximizes balance, as well as neuromuscular coordination.
Hanuman Dand increases cardiac rate and endurance with regular progression. It accelerates athletic prowess by replicating natural movement patters, so it is suitably used by athletes and day-to-day functions.
Similar to most yogic and conventional exercises, it demands attention and regulated breathing, which induces awareness. The intense movement has a caloric burn and a muscle tone that helps in losing fat.
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How to perform Hanuman Dand?
- Start with a normal plank position with hands shoulder-width apart and the body in a straight line from head to heels.
- Activate your core and maintain the back straight.
- Lower your body slowly by bending your elbows, keeping them near your body.
- Control the descent, having your chest close to the ground but not touching it entirely.
- When you come from Chaturanga Dandasana, raise your chest up and arch your back, pulling your torso into Bhujangasana.
- Keep your arms extended while pushing your upper half up and facing forward.
- This action stretches your spine and engages your back muscles.
- From Bhujangasana, extend your hips back and move into a deep lunge by advancing one leg.
- Your front knee should be at a 90-degree angle as your back leg is extended.
- Extend your arms forward or hold them above your head for balance.
- Hold the position for several breaths before switching to the other side.
- After stretching both sides, return your legs to a normal plank position.
- Do the whole series several times over for several rounds, increasing repetitions in steps as you build your stamina.
How to do Hanuman Dand for better results
Do fundamental stretches and flexibility exercises to warm up your joints and muscles. Avoid injuries through proper positioning. Coordinate movement with slow breathing to increase endurance and concentration. Beginners must do the move slowly and progress to more speed in subsequent exercises. Keep your abdominal muscles contracted while performing the exercise to stabilize your lower back.
Hanuman Dand requires practice to perfect and its full benefits to feel. It is advisable for people with shoulder, wrist, or knee injuries not to attempt this exercise or seek the opinion of a professional. For beginners, attempt simpler movements such as regular push-ups before advancing to Hanuman Dand.
Can women do it?
Yes, women can definitely practice Hanuman Dand, as it strengthens the upper body, core, and lower body while improving flexibility and endurance. This exercise is beneficial for enhancing functional fitness, posture, and overall muscle tone. However, beginners should start gradually to avoid strain, focusing on proper form and breathing techniques. Women with wrist, shoulder, or knee issues should modify the movement or consult a fitness expert. Pregnant women and those with medical conditions should seek professional advice before attempting it. With consistent practice, Hanuman Dand can be an excellent addition to a woman’s workout routine for strength and flexibility.
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