Air Cycling + Spinal Twist = All-round Exercise Complete Exercise ✅️
Aaj mai upar, aasman neeche + Mud mudke "haan" dekh, mudmud ke = All-round Exercise Complete Exercise ✅️
Air Cycling + Spinal Twist = All-round Exercise
✍๐ผ Vaidya Hrishikesh Mhetre. MD Ayurveda, MA Sanskrit
Ayurveda Clinics @ Pune And Nashik
Mobile Number 9422016871
05/12/2024
Walking, running, jogging, badminton, cricket, gym, zumba, yoga, swimming, cycling... better, more beneficial, safer and most importantly than all of these, the "all-round exercise means Air Cycling and Spinal Twist."
When, who, how much, in what manner one should and should not perform exercise—its rules and prohibitions (= Do & Don't)—we have seen in brief, yet in a simple, easily understandable manner.
Getting an all-round exercise is definitely necessary and beneficial for the body!
Especially, movements that happen naturally due to enthusiasm, curiosity, inquisitiveness, and the vitality in the body... spontaneous movements = sports, games, fun and frolic, mischief, running around, all of this generally ends when childhood finishes and on the threshold of youth...
And generally, from the time children enter the 9th or 10th standard, their outdoor games, exercise, and physical movements that could happen easily for various reasons, stop due to the expansion of studies and unnecessary pressure; that stopped movement usually never restarts in their future life, this was the case until the previous generation!!!
Now, however, right from an innocent age, a naive and unknowing age, because of having a mobile in hand or a laptop, tab, TV screen constantly in front of them, children's physical movement, exercise, and outdoor games have almost completely stopped!
Some aware and financially wealthy parents put their children on paid sports grounds for an hour or two... but their number is extremely small!!!
Children and adolescents, and even youth of the previous generation, did household chores... absolutely any work that came their way, without any complaints, for the sake of the elders' command... which included sweeping, spreading and removing beddings (because having one's own bedroom kind of luxury did not exist in those days), fetching water in pots, pitchers, and buckets (it wasn't like modern times where you turn on a tap and water flows heavily), standing in lines for groceries, kerosene, rations, gas cylinders and for that, walking or cycling for several kilometers, this was happening in everyone's case!!!
A house having a two-wheeler was rare, and a four-wheeler was mostly just one or two in the entire village... therefore, even in youth or some people even until retirement, used to keep walking or cycling...
In the current generation, however, doing household work is no longer necessary or due to the excessive pampering by parents, boys are out of the question, but even today's girls have absolutely no habit of household work! On the contrary, to them (girls), doing household work feels embarrassing, inferior, aunt-like (kakubai), backward, and a sign of being outdated!
Because of this, at a very young age, many of today's girls are becoming very fat, obese by weight, bulky, awkward, or are suffering from various hormonal diseases. Naturally, their immunity is also very low.
In the previous generation, hoteling and buying food was non-existent in 99% of homes...
Now, however, on weekends, food is not to be cooked at all at home, one has to go out and eat, and even on other weekdays, whenever it suits/as they feel like, according to their own preference, without asking or taking permission from other elders in the house, ordering food online is being seen.
The consumption of nutritious, unadulterated, fresh food cooked by the mother's hand at home has reduced, and the fad of eating purchased, hotel, open-air, roadside, junk, fast, street such "food" has spread everywhere!!!
Because of all this, an epidemic of unnecessary, excessive fat, flabbiness, and obesity is visible everywhere and naturally, due to this, immunity has decreased and hormonal diseases have increased.
Therefore, it is necessary to include certain things in the daily routine of everyone, from children to the elderly, in such a way that they "have to do physical movement."
The moment exercise is mentioned, immediately many people wear expensive shoes, tracksuits and go for jogging, running, cycling, or pay a lot of money to run on a treadmill in an AC gym, lifting all sorts of weights, or paying money to go to classes like zumba and yoga, or on weekends like fools going for trekking on dangerous unknown mountains, running in marathons just because the whole world is running like crazy... such unscientific, directionless, and pretentious types are going on.
However, sufficient necessary exercise for all organs, all muscles, all joints of the body... definitely, safely, and regularly does not happen in any of the above-mentioned types!
Truth be told, in the previous generation, going to the traditional gym (talim) for youth, and even without going to the talim, doing squats (baithak), push-ups (dand), skipping ropes at home, and of course, household work, was sufficient exercise. After marriage and getting settled in a career, everyone from youth to middle age mostly went on foot or by bicycle, so plenty of exercise happened anyway...
But now, the situation is such that sufficient exercise does not happen at any age.
The exercise types that are currently popular and established are either one-sided, meaning they are for one part or organ of the body, or they are such that they become dangerous immediately or over time... such as cricket, badminton, table tennis, running, skipping rope, trekking, climbing forts... in all of these, we do not know what the next movement of which organ, which joint, which muscle is going to be!
This means that in all these exercises/sports; a jerk, shock, unexpected, unplanned movement is likely to happen the very next second!
However, "Exercise = physical activity, this activity should be for stability and increasing strength" (Shareer cheshta ya cheshta sthairyaartha balavardhini)—it should be of this nature...
Meaning, exercise should be such movements of the body that are desired, i.e., expected, safe, and wanted...
And by those movements, the stability = stamina and force, capacity, strength of the body parts must increase!!!
Even in pranayama (= kapalabhati, bhastrika, surya bhedan), undue, unexpected tension, force, pressure, jerk, shock, such health-destroying impacts keep happening on the chest, lungs, respiratory system, heart, blood circulation system and to some extent on our stomach, intestines, navel, and nearby organs.
In yoga asanas too, a certain amount of danger of this nature is possible, because if there is not enough training, enough capacity, enough flexibility in the body parts, joints, and muscles,
then instead of gaining benefit by doing yoga asanas, the possibility of unexpected harm cannot be ruled out...
And in yoga asanas, because of the state "Sthira Sukham Asanam" (steady and comfortable posture), the body can get flexibility; but the body does not get exercise, this is an absolute truth!!!
Today's yoga and today's pranayama, meaning (different pose, posture and breathing exercise), are mostly stationary = devoid of movement!!!
In yoga and pranayama, because sufficient all-round movement of body parts, joints, and muscles does not happen at all...
thinking that by doing yoga and pranayama, we can get the benefits of exercise or reduce weight, reduce sugar, reduce cholesterol, BP...
is an illusion, a misconception, ignorance, and misleading, this should definitely be known and understood...
And one should accept this truth, and not remain in some trance or ignorance.
If an all-round exercise is to be achieved, then instead of the popular exercise of walking...
in reality, "acceptance, establishment, spread, awakening, and encouragement of two types of exercises should happen in the society"!
The first among them, known to all, traditional and yet scientific, multi-utilitarian, and safe type of exercise is Suryanamaskar!!!
But Suryanamaskar does not suit everyone. Especially those who have trouble with pain, swelling, degeneration of the waist, knees, neck, and shoulders, cannot manage to do Suryanamaskar daily for a long duration!!!
Therefore, a very simple exercise that any person of any age can definitely manage ✅️... if these "two types of exercises" are performed daily,
all people of all ages in society... by definitely doing sufficient exercise, will remain continuously healthy, without a doubt!!!
The first type of exercise among these is...
Air Cycling
And the second type of exercise is...
Spinal Twist
Air Cycling means...
walking in the air or doing something like riding a bicycle in the air!
Immediately people say, "Then shall we buy the stationary bicycle available for home or go for cycling daily????... then the answer is... no, absolutely not!!!
Because buying a stationary bicycle for home or going out for cycling exercise, in both these types, our entire body above the waist is "comfortably seated" on the bicycle seat. Moreover, the entire body above the waist is bent forward (forward bending) as usual, whereas in reality, "bending backward = backward bending" (like Suryanamaskar) is necessary + useful!!!
Secondly...
below the waist, only the thigh and calf muscles work in cycling...
and once the bicycle gains momentum, the exercise to the thigh and calf also stops, because the bicycle moves automatically... there is no need to pedal... therefore cycling, whether it is going out for actual cycling to roam around or a stationary bicycle inside the house... these flaws are present in both!
The fat that accumulates, first accumulates on the belly, stomach... then on the waist... then on the seat (hips)... then on the thighs... and finally on the arms, chest, throat!!!
This means, an exercise should happen that puts strain on these organs, which does not happen in a stationary bicycle or going out to do cycling!
On the contrary, where fat does not accumulate at all, those legs are crushed, resulting only in exhaustion = hardship... exercise does not happen... meaning leaving the thief and hanging the saint!!! Where is the fat accumulated???
It is on the thigh, calf, seat, chest, throat, and arms... who is doing the exercise, hardship, and movement???... the calf muscles of the legs... meaning this becomes a situation of 'fire at Rameswaram and fire engine at Someswaram' (treating the wrong place)!!
Therefore, a system where all organs below the waist will definitely get exercise is Air Cycling!!! ✅
For that, just like we always sleep... absolutely in bed or by spreading a mat on the floor or on the sofa, (or if you go for a walk on the ground, then by the side of the track or on some bench there) sleeping flat on your back (supine) as usual, lifting your legs up from the waist, you should literally do "cycling in the air" / walk "in the air"... 'Aaj mai upar, aasman neeche... chaloon seedhi ki ulti chaloon?!'...
Because of doing cycling in the air/ because of walking in the air...
the foot, ankle, calf, knee, thigh, buttocks (= seat), up to the waist... all joints, bones, and muscles get sufficient and simultaneous exercise at one single time, but the weight (burden) of the body does not fall at all on the joints, bones, and muscles of the waist, knee, ankle, leg, calves, thigh... because they are in the air...
On the contrary, while walking on the ground as usual, the entire weight of our whole body falls on the waist, knee, and ankle... therefore, those whose age is 40 plus and whose knees have started degenerating or women who are around menopause, due to the exercise of walking on the ground, can get troubles like increased knee pain, degeneration, and swelling... therefore, those who have back pain, knee pain, whose vertebrae and knees are degenerated... they too can definitely and easily perform this exercise of "cycling in the air/ walking in the air/ air cycling / air walking... in sufficient quantities and its hundred percent (100%) benefits happen to them definitely!!!
While doing air cycling, while riding a bicycle in the air... one should ride the bicycle forward three times and backward three times, meaning forward and backward three times each... when ten such sets of three-three are done (3+3 × 10), keep the legs down... take two deep breaths... relax, and as per capacity, keep doing sets of riding the bicycle forward and backward three times each, ten times again... try to do this up to 100!!!
While walking or running on the ground, playing games like badminton... all our blood flow, blood, lactic acid, lymph, goes downwards towards the legs due to gravity... it accumulates there, can stay accumulated, can stop!!! We have only one pump installed in the body = the heart, which is placed in the chest...
but from the legs, against the direction of gravity = gravity's opposite direction, in the upward direction, to bring blood to the heart, no other pump is installed!
Therefore, according to the laws of physics, due to gravity, if legs are left hanging down, if there are suspended legs, if there is a sedentary job = sitting business or if you are driving, standing and working... kitchen, teaching, watchman or table work, then in all of these, our body's blood, lymph, lactic acid, blood flow, keeps going in the downward direction throughout the day! All such individuals, meaning from students to managers, watchmen, teachers to household housewives... everyone, mostly throughout the day, is in a standing position or legs left hanging = suspended legs, in such a state... and additionally, those who suffer from varicose veins too...
Therefore, if all such people perform Air Cycling, this exercise, then the blood, blood flow, lymph, lactic acid that went in the direction of the legs will easily come towards the heart... and complaints like leg pain, swelling of legs, throbbing of legs, heel pain will stop permanently!!!
45° Leg Lift Up Padottan !!!
After completing air cycling, for some time, or before starting air cycling... if the stomach is empty... one should lie down on the floor below and lift both legs together = at once, lifting them at only a 45-degree angle, and place them on a sofa or a chair. When you feel pins and needles (tingling) in your toes, know that all the blood, lymph, lactic acid accumulated at that tip has returned and new, fresh, clean blood has reached there... know it to be so ✅
... and then start air cycling or get up and carry on with your activities!
Legs should be kept up at forty-five degrees (45°) only... they should not be lifted up to 90° by placing them against a wall... because, after the age of thirty-five, forty (35+, 40+), lifting legs from the waist in a 90° angle and putting them against a wall in this manner (this is fine for those who have skill, proficiency, training in yoga asanas in the sense of Sarvangasana, but for others).. it can be an invitation to an accident = catching a twist in the waist or neck, getting a sprain, it can cause this... therefore, lying down below on the ground, one should keep both legs lifted at only a 45° angle on a sofa or a chair for some time, meaning for 15 minutes until tingling occurs at the tips of the legs!
Doing this daily is beneficial... after your day's work is over, on an empty stomach, before having night dinner or one and a half to two hours after having night dinner!!!
The second such all-round exercise type is Spinal Twist (= spinal twist) which...
is an all-round exercise for that part of the body which does not get exercised in air cycling... meaning the part above the waist!!!
Spinal Twist (= spinal twist)
For this... watch the video using the link provided along with it.
Preferably, one should sit on the ground with both legs joined together, stretching them forward, keeping the spine erect... in short, sit in a right angle L-shape...
just as told in Bhagavad Gita Chapter 6: Abhyasa Yoga... Samam kaayashirogreevam dhaarayan, achalam sthirah.... one should sit like this...
After sitting in such an L-shape, stretch both your hands in line with the shoulders, at 180 degrees, like spreading wings (spreaded wings), as straight as possible... and in that position, twist your spine... as much as possible, from left to right and again from right to left... do this ten times with hands fully spread, wings spread, wing-spread position... then relax... take two deep breaths... and do it ten times again... by doing such sets of ten-ten, perform this exercise 100 times, spinal twist = wringing the spine = just like doing Ardha Matsyendrasana alternately!!! ✅
In this exercise, a complete, all-round, and sufficiently useful exercise definitely happens to all bones, joints, and muscles of the head, neck, shoulders, hands, entire back, and up to the waist!!!
In short, Air Cycling / Air Walking / walking in the air / cycling in the air, this type of exercise is an exercise for all joints, bones, and muscles "below the waist up to the feet", whereas...
Spinal Twist is an exercise for all joints, bones, and muscles "above the waist up to the neck and head"!!!
In this way, "Spinal Twist and Air Cycling" are satisfactorily useful for the all-round, sufficient exercise of bones, joints, and muscles of the entire body of individuals of all age groups.
Just as it is told to perform the Spinal Twist exercise by sitting on the ground in an L-shape...
similarly, those who cannot sit on the ground, should perform this exercise sitting on a chair... however, the Spinal Twist exercise should not be done sitting on a stool... because, due to no support to the back, there is a possibility of losing balance.
One should not sit in an office chair or an easy chair (recliner)... because they bring a curve / bend to the spine...
forward bending happens like that...
Therefore, sit in a dining chair, which is at a 90-degree right angle, so that we can keep the spine erect at 90°...
Yet another third option is for two persons in the house to sit back-to-back, shoulder-to-shoulder on the ground in an L-shape... and turn to the left to pass a small object such as a ball (or a small pot or four-five books together) to the person sitting back-to-back with us... and that person should turn to the right and give it back to us, and we should receive it... thus, in the manner of 'let us help each other' (Ekmeikaan saahya karoon), sitting back-to-back, stretching legs straight and erect, in an L-shape, sitting at 90 degrees, the Spinal Twist exercise can be performed!!!
While exercising alone, many times some people get bored, they feel 'it would be better if there is some partner!!', for them, this is a remedy / alternative = option...
However, still, stretching both hands straight and erect at 180 degrees like wings, like spreaded wings, and wringing the spine more and more to both sides, meaning wringing it at 270 degrees, is of greater utility!!!
So, best wishes to everyone for an all-round exercise!!!
Come on then... from tomorrow... chee, chee, why from tomorrow!?... from today, "right from now itself", let us keep doing both exercises, Air Cycling and Spinal Twist together, daily, regularly, without a break, like 100 counts (sittings)!!!
It is raining outside, it is very sunny, the sun hasn't risen yet, now it has become very dark, there is mud, road work is going on, there are potholes, there is too much traffic, I feel scared alone, knees hurt... waist hurts... neck hurts!!!; keeping aside all such pretexts, reasons, fuss, and excuses... according to our convenience... in our convenient place / on our bed itself, performing these both exercises "Air Cycling and Spinal Twist" is definitely possible.
# Aaj mai upar, aasma neeche
+
Mud mudke haan dekh... mudmud ke
All-round Exercise Complete Exercise ✅️
Air Cycling + Spinal Twist = All-round Exercise Complete Exercise ✅️
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✍๐ผ Vaidya Hrishikesh Mhetre. MD Ayurveda, MA Sanskrit
Ayurveda Clinics @ Pune And Nashik
9422016871
www.YouTube.com/MhetreAyurved/
www.MhetreAyurveda.com
+91 94 220 16 871
MhetreAyurveda@gmail.com
www.Mixcloud.com/MhetreAyurved/
05/12/2024
