Natural Martial Arts (Phase Three) Conditioning

Body conditioning forms a major part of the exercise routine in Natural Martial Arts. This is because it directly aids to improving the physical state of the body and muscles while adding to enhancing one’s sphere of ability. This is the very core of Natural Martial Arts.

There is an unusual peculiarity in this aspect though. Being a free form of Martial Arts, that concentrates on the natural tendencies of the human form; the ancient art of Yoga is incorporated. The set of postures collectively known as the Surya-Namaskara is the backbone of this routine.

Step 1 :  Jumping jacks

In natural stance, get ready and tense the body muscles. Now proceed to do the average jumping jack but with one simple alteration- hands straight and taught must be raised only till horizontally in line with the shoulders. Jump only on your toes. Your feet must touch when your hands are at your sides and when you jump and spread your legs to shoulder width (while simultaneously raising your hands), breathe out. Hold each position for a second at first and then increase speed. Continue for 40 repetitions (beginners may stop at 25 or 30).

Note:

The jumping jacks get the muscles ready and limber up the back and spine. They are optional; however it is preferable to do them anyways.

Step 2 : The Surya-Namaskara

The traditional Surya-Namaskara is carried out in 12 steps or movements. Each has its own benefits and precise directions, all of which shall be explained in detail so that there remains no ambiguity. Like NMA, Yoga too places a great importance on the Breathing techniques during the exercise. Therefore it is imperative to breathe deeply and as instructed in the steps.

Posture 1: From natural stance, bring your left foot to join the right. Join your hands by bringing your arms up from your side; the palms must touch each other (simply bend your elbows and don’t move the shoulders while raising your hands). Breathe in deeply, hold it for a second, and exhale.

Posture 2: Raise the joined palms in the same position to as far as possible above your head. Tilt backwards at the hip slightly and don’t bend at the elbows or knees here. Your biceps must be pressed against your ears and look up from the horizontal only as much as your hip is tilted. Breathe in and hold. Your body will look lightly arched in profile if this step is executed correctly.

Posture 3: Bending only at the hip, breathe out and bend forward to touch your toes. Those who cannot fully touch their toes can simply bend forward and try their best. Those who can must try to place their palms flat on the floor near each foot. It will not be easy for beginners. Press your body as close to your thighs as possible.

Posture 4: Bend completely by releasing the knees and place your palms next to your feet at shoulder width, simultaneously place your left foot backwards at its full extension. Breathe in. this should cause you to have the right knee pressed up against your chest and your body in an incomplete push-up like posture. Look straight ahead.

Posture 5: Extend your right leg to meet your left. Do not release the breath. Now you shall be in a push-up ready posture. Keep your chest and hip at the same height so as to form a level surface parallel to the floor. Keep your head level and don’t look towards the ground.

Posture 6: Now, slowly place your knees on the floor and then lower your chest to touch the floor. Exhale. Accommodate your chest in the space between your hands (this is why the hands must be placed at shoulder width). Touch your chin to the floor.

Posture 7: Uncurl your toes so that the complete sole of your foot is facing upwards. Bring your body to lie completely flat on the floor (this can be done by gently pushing your body forward once the toes are uncurled), and now gradually push up your chest off the floor so that only your stomach and lower body are in contact with the floor. Inhale and look upwards. You shall feel the pull on your spine and the slight compression of your lower back.

Posture 8: Curl your toes once again and raise your body back to posture 5(push-up ready). Now, shift the majority of your weight to the legs and raise the rear while pushing your shoulder towards the ground and backwards. Exhale. At this point, your position must resemble an inverted ‘V’. Look towards your feet.

Posture 9: From this posture, as smoothly and as fast as possible, snap back to an altered form of posture 4 (incomplete push-up) by bringing the left foot forward instead of the right. Inhale. This may not be easy for beginners but as one continues the exercise, it becomes more manageable and easy.

Posture 10: Return to posture 3 (bent over) by bringing the right foot to join the left and straightening the knees once more. Exhale. Remember to keep the hands pointing towards the ground.

Posture 11: Breathe in and straighten up and return to posture 2(arched back).

Posture 12: Join your hands once again like in posture 1 and breathe out deeply. Return to natural stance.

Note: All the movements must be fluid, this will be gained only with practice and the final postures may be held for only a second. The breathing must accompany the primary motion of the posture.

Step 3 : Repeat

            Repeat with the right foot. All the steps are identical, only the movements must substitute right for left. This completes a set. 3-6 sets are recommended for beginners. The more proficient may begin with 3 sets slowly and 6 at a faster pace and finally another 3 again slowly. Though this routine takes the most time, it is the most beneficial.

 Note: The Surya-Namaskara is by tradition best done early in the morning. The benefits of it are immense. It leads to better blood circulation, enhanced co-ordination, improved flexibility and greater muscle strength. It can even be individually performed as an exercise for the complete workout.