Indian Physical Training — Surya Namaskar, Dand and Martial Traditions शारीरिक

Surya Namaskar and yoga

Twelve flowing postures, each paired with a name of the Sun, make Surya Namaskar a complete warm-up and workout in itself. Many groups begin with a few rounds and add yoga asanas and pranayama.

• Surya Namaskar with all 12 mantrasSwayamsevak Sadhana
• Yoga, pranayama and meditationGuides

Dand — training with the staff

Training with a bamboo staff (dand or lathi) is one of the oldest forms of Indian physical culture. In group drills it develops coordination, rhythm, reflexes and confidence; as a martial art it is also a means of self-defence. Begin with grip, stance and simple swings, practise with ample space between people, and progress only under an instructor.

Mallakhamb and kushti

Mallakhamb — gymnastics on a wooden pole or hanging rope — was revived in Maharashtra in the nineteenth century. Kushti, traditional Indian wrestling, is practised in mud-floored akhadas with a strict routine of exercise, diet and discipline; Indian wrestlers have won Olympic medals.

Martial arts of India

• Kalaripayattu (Kerala) — one of the oldest martial arts, with strikes, kicks, weapons and healing techniques.
• Gatka (Punjab) — a Sikh martial art with stick and sword, performed at Gurpurab processions.
• Silambam (Tamil Nadu) — a staff-fighting art with fast circular movements.
• Thang-ta (Manipur) — the art of sword and spear.
• Mardani Khel (Maharashtra) — weapons-based art associated with the Maratha tradition.
• Pari-khanda (Bihar) and Lathi khela (Bengal) — sword-and-shield and stick traditions.

Safety and progression

• Warm up before and cool down after every session.
• Train on level ground with enough space; check equipment before use.
• Children, older people and anyone with a health condition should consult a doctor and train at their own pace.
• Learn martial techniques only from a qualified instructor, and never use them except in self-defence.
• Drink water, rest well and eat a balanced diet — physical training is a lifelong habit, not a contest.

Frequently asked questions