SHOULD YOU DO PLANK EVERY DAY - HOW DOES IT EFFECT YOUR BODY ?

 

SHOULD YOU DO PLANK EVERY DAY - HOW DOES IT EFFECT YOUR BODY ?

PLANK is a simple and versatile exercise that doesn't require any additional equipment. All you need is a floor, yourself and few minutes of your's. This exercise is amazing.

What will happen if you PLANK every day ?

In this blog myself will explain you the same. Therefore, please read this blog till the end.

PLANK will strengthen your muscles, primarily your CORE. 

Core is a group of muscles that provides support to your internal organs. These are the abs, obliques, and the erector of the spinae. Why do people have abdominal Hernias ? Because they have weak abdominal muscles, If a person has developed strong core muscles, then the likelihood of having hernia is relatively small, thanks to powerful muscles. So, you need to train your abs and obliques not only to look good, but also for the health of the internal organs too. Crunches are arguably the most common abdominal exercises, they may not be the most effective way to build muscle and strengthen your core. PLANK is a great alternative to crunches, plank can help improve core strength and stability.

PLANK will develop your back muscles.

Plank has a very good advantage. It develops your back muscles without the risk of injury. Exercises like the dead-lift are certainly great, but the down side of dead-lift is that, you need to perform it with impeccable technique. Many people who had practised it got injury and took long time to recover. Of course dead-lift is super effective but very dramatic. On the other hand, PLANK is not dramatic, more over if you perform plank regularly, it help you strengthen not only the lower back muscles, but also the upper ones. The developed muscles of the back will not only look good from out side, but are very good prevention of back pain. In fact most back pain is due to underdeveloped back muscular joints. Plank will help you in that case too.

PLANK will fix your posture.

It is well known that posture instantly sends conscious and unconscious messages to all people around. A person with good posture is perceived as confident and an attractive person. Indeed, most of us evaluate a person by how straight his shoulders are. So, if you want to look fit and good, then posture is extremely important, and the plank will help you, because it strengthens the muscles of your core and upper back, and also strengthens the muscles of neck and shoulders which are extremely important for your posture. Therefore if you plank regularly, it will help you fix your posture and will be able to notice good progress in the mirror in just a month.

PLANK can help increase your body flexibility.

This exercise is a great way to stretch out the lower half of your body. Holding a plank lengthens your hamstrings as well as the arches of your feet, making the plank pose a dual strength and stretch exercise. If you need to stretch your sides, then side planks with an extended arm can target that individual area of your body.

PLANK will boost your metabolism.

Plank must be done regularly, then the effect will be noticeable. By doing this exercise regularly you will be able to speedup your metabolism and will allow you to lose weight, you will burn more calories and pump the abs at the same time. 

PLANK helps in coordination and balance.

How long can you stand on one leg, how good is your sense of balance ? The plank will help you a lot as it helps to develop your stabiliser muscles, these are extremely small muscles which although not visible in the mirror, perform a very important function of maintaining a balance, and the ability to maintain balance help you a lot in any kind of sports or any physical activity. 

How long should you hold a PLANK ?

It depends on your training level. If you are a beginner and has never done sports before, then try at least 15 - 30 seconds. It is very important not to increase the duration to the detriment of proper technique. Study show that plank for as long as possible is not the best choice for your health. On the contrary, several sets are recommended, for example - you hold the plank for one to two minutes maximum with the correct technique, but not to complete failure, then rest for one or two minutes and then perform the 2nd set, and so on. My ideal plank duration suggestion is 3 sets of 1 minute plank hold, with about 60 seconds of rest in between sets. To reap maximum benefits, plank two to four times a week.

What are the pros & cons of a PLANK ?

The advantages are obvious, some of which myself have already mentioned - this is simplicity, accessibility, strengthening of number of muscles, maintaining a straight posture, as well as ability to perform this exercise almost anywhere. 

But there are some downsides to this exercise. Firstly, if you do not follow the correct technique then you will create excessive pressure on the spinal discs, lower back, and shoulder joints, which is why the technique is more important than duration. Another disadvantage is, excessive hold of plank may increase your blood pressure, which is why it is recommended to perform several sets with a break of one or two minute, without bringing yourself to complete exertion.

Correct PLANK technique -

In fact there are multiple options have already been invented. But myself will mention about the CLASSIC VERSION. This is the most popular version, especially for the beginners. You get to the push-up position, bend your elbows 90 degrees and shift your body weight to your forearms. It is important to remember that your whole body should form one straight line, automatically your stomach and glutes are tighten and all muscles are tensed. 

There are some nuances to the PLANK technique. 

Your head and neck should be relatively relaxed, you should keep your arms in front or can cross them, but your elbows should be directly under your shoulder joints, otherwise you will create an unnecessary load on your elbows and shoulders. Shoulders to be clearly perpendicular to the ground, back straight, never rounded or bended too much, your breathing to be slow, calm and deep. 

Contraindications of PLANK .

Plank can not be done by pregnant women, people who have a back injury. It is also not recommended for people with hernia or problems with elbow, shoulder, wrist and ankle joints. It is also not recommended for people who have the tendency towards high blood pressure. 

Friends, write in the comments, how often you PLANK, or you have never heard of it, share. It will be very interesting to read. 

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HOW TO IMPROVE YOUR LUNG CAPACITY FOR HIGH ALTITUDE TREKS - "Fit To Trek@50 Series"

 

HOW TO IMPROVE YOUR LUNG CAPACITY FOR HIGH ALTITUDE TREKS

Let us look at the basics to understand why breathing is important for a high altitude trek. Breath is a barometer for the nervous system . As the nervous system becomes imbalanced, breathing changes, becoming shallow, tense, and jerky. This change is then registered by the mind and begins to create internal distress, which sustains poor breathing, which promotes a state of distress. In this way, an internal cycle begins and is reinforced. Stress then takes on a life of its own, even persisting after the original stressor has been resolved. Learning to breath correctly with  awareness is the only way to break this powerful cycle.

When you breath in, your heart's beat is up, when you breath out it slows down. Body is so incredibly intelligent - when you breath in there is more oxygen in the lungs , so the body speeds up the heart rate to send more blood there to pickup the oxygen because that is more efficient . When you breath out there is less oxygen, so we slow down the heart rate, not wasting resources.

When there is coherence in your nervous system between your brain & your heart then your heart rate variability is going to be coherent , it will form a smooth pattern. If you measure your average heart rate at 65 beats , then if you have a healthy heart variability it means when you breath in then your heart rate is 70 & when you breath out it is 60, this turns out to be the best indicators of  overall health that we know of. People who are not healthy have an incoherent pattern , when you are frustrated, angry then there is just no pattern , every heart beat is sort of chaotic and mismatched. 

Considering the general health condition of a considerable portion of world population especially those living in cities , irrespective of their age,  people in some way or the other get easily effected by change of season , pollution , various type of viruses / infections , become allergy prone with frequent cough & cold issues, have respiratory problem & get into other health issues, mainly due to poor IMMUNE SYSTEM . 

Longevity of Life is measured by Breaths Per Minute:  

Normally the way we breath is just surface breathing , the Yogic way is much different. In surface breathing , that we all do, average respiratory rate of an adult is between 12 - 18 breaths per minute . Where as among mammals, a whale which has the most efficient respiratory system they normally hold breath for 80-90 minutes , the beaked whale can hold for 2 hours . The average life span of a human is 79 years , whereas the average life span of a whale is 90 years , some bowhead whales have lived even more than 200 years. 

In Yogic way of breathing , the breaths per minutes are reduced to an average  of 6-10, thus some of the Yogis could increase their life span to 150  years and much more , as per their need.

 

The rate of breathing can be up to 60 times a minute at birth. This then falls to 12-16 times during adolescence and remains that through life. In the process of breathing , we take in air containing 20 percent oxygen. The concentration falls to around 16 percent when it is exhaled. 

Breathing is involuntary. Centres in the brain respond to changes in the oxygen and carbon dioxide levels in our blood. They send signals to the respiratory muscles.

In our modern society, many have lost the ability to breathe well. While breathing in, the abdomen should move out to increase the capacity of the chest and facilitate lung expansion, thus improving your lung capacity. 

Often, people have shallow, rapid, inefficient breathing. As they breathe in, the abdomen also moves inwards, thereby decreasing the lung capacity. Efficient breathing means good air exchange. 

Yoga teaches correct breathing techniques. These are the traditional 

PRANAYAMA .

The word PRANAYAMA comprises of two words : PRANA + YAMA .

PRANA indicates Life Energy consisting of oxygen , various digestive energies or digestive fire and the Vayu that helps us to excrete (there are many more energies but basically Prana has been divided into 4 parts - Prana , Upana , Udana & Samana). Prana does not mean only the air we breath (Swasa), as we cannot directly touch the other energies , except by our SWASA , so we call this activity  PRANAYAMA , or else it would have been named  SWASAYAMA.

 

YAMA means rules & regulations.

So, we can confer that PRANAYAMA means -  the rules  and regulations related to manipulation and controlling our breathing rhythm / process / technique  for improved functioning of our various Energies. It would be enough for us to just understand that PRANAYAMA basically means breathing in more OXYGEN in to our LUNGS , or increase our LUNG capacity. Please note that during performing of any PRANAYAMA, always keep your Palm/Palms facing upwards as this facilitates flow of more Air into our Lungs.

Breathing exercises are important for number of reasons - it changes the PH of our body, it help reduce stress, depression, it help rib alignment which is most important as no one exercises their rib muscles that is the internal and external intercostal muscles. These  are many different muscle groups that run between the ribs, and help form and move chest wall. The intercostal muscles are mainly involved in the mechanical aspect of breathing by helping expand and shrink the size of the chest cavity, thus determine the capacity of the lung to expand.

Aerobic exercises along with few breathing exercises will improve your VO2 max - the maximum volume of oxygen that your body can use. This is important for a HIGH  ALTITUDE TREK as there will be less oxygen in the air for you to consume and breath has to count.

Before heading out to trek on a 5000-6000 meter mountain trail, it is important to know proper breathing techniques in order to cope with the thin air and freezing temperatures. There are many different types of breathing techniques aimed at achieving all sorts of goals, many stem from ancient breathing techniques such as Pranayama.

Prior to heading on any high-altitude mountain trekking, it is best to add some breathing exercises to your normal training routine. At high altitudes, the air is colder, less dense and contains a lower concentration of oxygen molecules relative to carbon dioxide. 

We can term an altitude of about :

🗻 2500-3600 meters - as high altitude, 

🗻 3700-5500 meters - as very high altitude, &

🗻 above 5500 meters - as extremely high altitude. 

Proper preparing to head into this type of environment will greatly increase your chances of success and enjoyment in your trek.

When you are at sea level, about one-fifth of the air that you breathe in is oxygen and the air pressure is about 760 mmHg. As the altitude increases, pressure decreases and the air becomes thinner. Higher pressure at sea level keeps oxygen molecules compressed together in air, so it is easier for us to breathe the amount we need in just one breath. As you go to higher altitudes, the molecules spread out and in the same single breath there are fewer oxygen molecules and so you need to work much harder to get the same amount of oxygen. 

If you ever trek above 3000 metres, then you would have had over a third less oxygen in each of your breaths, as compared to sea level.

You will feel the effects of altitude on your body at altitude on your body at altitudes as low as 2500 meters and will steadily be able to advance to higher altitudes with proper acclimatisation, which a good guide will lead you through.

Therefore, before heading for a high altitude trek, it is important to know proper breathing techniques in order to cope with the thin air and freezing temperatures.

Here, myself have suggested few of the breathing techniques, that will help you to improve your lung capacity and thus make you able to inhale more oxygen during your high altitude treks.

1) BELLY BREATHING (Vasistha Pranayam) :

Also known as diaphragmatic breathing or abdominal breathing. It facilitates a full oxygen exchange and can be easily done at the comfort of your home. In order to re-acclimate yourself to this type of inhalation, it takes some practice. 

How to do - you have to lie down on your back on the floor, with bent knees, place both your arms to your side with palms facing upwards. Now slowly inhale through your nose and instead of taking the air towards your chest , take it towards your stomach, in a way that your belly bulges like a balloon.  Doing this you may feel a bit strange at first, that is because you are using your entire lung capacity to breathe. This allows more oxygen to be pumped through the body, particularly to your extremities, and prevents  the buildup of cramp-causing lactic acids. Then slowly exhale through your nose while pressing your belly in.

Practice this daily for about 5-10 minutes, until it becomes natural, especially before undertaking a trek. 

2) THE PRESSURE BREATH :

Once you have mastered the belly breath, start practice of this breathing technique. Here you can sit on the floor with crossed legs or sit on a chair with your back comfortably erect , your body should be relaxed, both palms facing upwards placed on your knees,or can place one hand on your stomach, now do inhalation process similar to the inhalation technique in BELLY BREATHING, but while exhaling  you can add resistance to your exhalation by pursing your lips and exhaling forcefully. This is one of the most important breaths for trekking at high altitudes, as this helps to combat the decrease in atmospheric pressure.

Practice this daily for about 5-10 minutes, especially before undertaking a trek. 

3) BREATH HOLDING TECHNIQUE :

This is another technique that can help you cope with high altitude. One of the best ways to prepare your body for this type of high altitude treks is through simple breathing exercises, that should be practiced with appropriate caution. 

How to do - sit on the floor with legs crossed, your back should be comfortably erect, body in relaxed mode, both palms on your knees facing upwards. Then slowly start inhaling deeply through your nose to your maximum capacity (with the count of 4-6), then hold your breath for the count of 3-6 initially, and as you progress can hold to the count of 6-8, but should never forcefully hold your breath. Then slowly exhale through your nose to the count of 4-6, slowly increase the counts as you progress. 

The ideal count for inhalation-hold-exhalation should be in the ratio 1:4:2, that is - if your inhalation count is 4, then hold count to be 16, and exhalation count to be 8. This you can do as you progress.

4)  A POWERFUL BREATHING TECHNIQUE :

This technique is considered one of the most powerful breathing technique which not only increases your lung capacity, but also improves your immune system.

How to do - ensure that your stomach is not too full, you must be some what hungry , even if you are not totally empty stomach.  You have to sit in a cross legged posture  whichever way you can, what ever your body permits and then use both the arms to push it up in such a way that your rib cage lifts off the diaphragm region fully pushed up, and now you have to fully stretch your tongue out with your mouth fully open and then breath as powerfully as possible without jerking the abdomen , but powerful pushing in and pushing out both INHALATION & EXHALATION 21 times, and when it is done then you role up your tongue upward, push it as further back you can , do not use your hands, and still with your mouth open again breath the same way - INHALATION & EXHALATION as powerfully as possible, but must get the sound by making a constriction in your throat (see demo video). The sound must be there,  it is important that you form a constriction at throat , at the pit of the throat & make the sound fully inhaling & fully exhaling as powerfully as you can, but without jerking the abdomen another 21 times with tongue rolled up. 

After this is done , then close your mouth & INHALE fully through your nose and simply sit there with the fullness of  breath for 60 seconds, then exhale through your nose with your mouth closed making a sound at the pit of the throat by creating a constriction and then sit quietly for sometime with your eyes closed & do normal breathing, then you can do your normal work.  

If you are beyond a certain age or your breathing is not that good then hold breath for at least 30 seconds. If you are not able to do 60 seconds, a minimum of 30 seconds you stay there. When the day you are not being able to do it you must understand there is some problem with your respiratory system & you must go for a check up. 

5) Slow Deep Breathing with light Weight Dumbbells: This is another excellent breathing exercise which expands your rib cage & increases your lung capacity.. 

                                 

                                  

Take 2  light weight dumbbells (about 1 kg or 500 ml. / 750 ml. filled water bottles) as per your capacity in both your hands, bring both your arms sideways in line of your shoulders,with your wrists facing front, bend your arms in a way that both the dumbbells are in line with your chin (as shown in pic above), then inhaling very slowly and gently raise both your arms just above your head, but do not straighten your arms above your head, hold your arms & your breath in that position for about 3-5 seconds, and then slowly bring both your arms down to the starting position while gently effortlessly exhaling with no noise. Always keep in mind to maintain a very slow rhythm.

6) HUMMING BEE TECHNIQUE (Bhramari) : Doing a BHRAMARI Pranayam before start of meditation helps in mental calmness. This Pranayama also known as ad Humming Bee Breath, is a calming breathing practice that soothes the nervous system and helps to connect us our truest inner nature. 

How to do -   Sit in a cross-legged position, close your eyes and breath deeply.Now close your ears with your thumbs, place your index finger just above your eyebrows and the rest of your fingers over your eyes, with your middle fingers of both hands apply very gentle pressure to the sides of your nose. Now concentrate your mind on the area between your eyebrows. Keep your mouth closed , breath out slowly through your nose with making a humming sound of "AAOOMMMMMMM". Repeat this process for 5 times. Important thing is that while doing this PRANAYAMA assume that you are being connected to all the positive energies of the cosmos.

                                                          

                                                          

In addition, BHRAMARI or humming bee breathing technique increases nitric oxide concentration and exhalation of carbon dioxide. It makes the blood more alkaline and reduces coagulation, heart attacks,stroke and ventilator dependency in COVID-19.

7) Maha Sambhavi Mudra : when you are trekking on high altitudes, especially on the HIMALAYAS,  always remember, this mountain range had been and even is a meditation ground for many  great saints living or in the past. These enlightened souls created and left behind certain level of energies around their area of meditation, these very positive energies are live and vibrant even after ages these holy beings moved over to the other dimension.

If you are regularly practicing certain kinds of pranayama and meditation techniques, then your  receptiveness to such positive energies enhances when you trek on such terrains. Maha Sambhavi Mudra is one of such technique.

                                                      

                                                        

                                                          

How to do - Sit in a cross-legged position, your back should be comfortably straight, whole body to be lose , with palms on your knees facing upwards in Gyana / Vishnu Mudra (where in both hands, the tip of your index finger touches the tip of your thumb forming a ring 👌). Then slightly raise your head upwards, focus both your eyes at a centre point between your both eyebrows (gazing point) & close your eyes, then slowly inhale (count of 6-8) & exhale (count of 8-10) through your nostrils, this should be very smooth and with no sound. You should fully concentrate on the air going in & going out , in other words fully concentrate on your inhalation and exhalation, so that your mind do not get engaged in some other thoughts. Maha Sambhavi Mudra is said to be one of the ideal posture for meditating.

Regular practice of the above breathing techniques will improve your lung capacity and thus you will be able to inhale more OXYGEN during your high altitude treks. If you are not getting enough oxygen, your muscles can not work as efficiently and you might feel tired, experience muscle cramps or even get dizzy. 

TREKKING at HIGH ALTITUDES, proper breathing can make the difference between a leisurely hike and a dangerous TREK.

IMPORTANT : 

💪 It is always advisable to consult your doctor / a qualified yoga instructor before starting any new exercise routine. 

💪Take 10-12 seconds of rest between each exercise.

Your valued comments, questions & suggestions in the comment section below, about this blog will be highly appreciated.

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HOW TO PREPARE FOR MOUNTAIN TREKS (BEGINNERS) - STEP 1 - "FIT TO TREK@50" SERIES.

 

HOW TO PREPARE FOR MOUNTAIN TREKS (BEGINNERS) - STEP 1 - "FIT TO TREK@50" SERIES. 

Age should not be an obstacle in your enthusiasm for venturing in mountains for trekking. Even your present fitness level should not be a mind block to cherish your dream for trekking. Many who are planning for a trek in the mountains for the first time worry about their level of physical fitness to grapple with rough terrain, steep climbs, walking on snow. Yes, all of these can be daunting for a beginner, especially if you are in your 50's or above. But nothing to worry, these can be easily dealt with prior training. 

Few weeks of  simple systematic training is what you need to be TREK-FIT. It is true that your body might not be as agile, strong, flexible, and have same level of endurance as you were in your 20's & 30's. We just have to regain these to a certain level through few basic physical training and mental preparations.

Mountain trekking , especially in the HIMALAYAS is a wonderful experience with such wide variety of fascinating landscape, terrain, and flora & fauna. Most of the people who are going for the Himalayan trek must be on their fitness level at which they can truly enjoy the trek.

Training to be fit for treks is no rocket science. Training smart help and training effectively helps to gain energy which in turn will help you enjoy your trek. 

Those of you who are in your 50's or above, and in some fitness routine , it is better you start practising at least 3-4 months before your mountain trek, but those who are not into any exercise routine should start their practice at least 7-8 months prior to their trek schedule. 

Though this training routine is for the beginners who are in their 50's & above, but those below the age of 50 can also follow this schedule by adding increased level of difficulty, like adding more reps, covering more distance in lesser time , and adding few more kilos during strength training.

NEED FOR THE TRAINING :

Training or preparation for trekking is very much necessary so that, you do not experience the following during your dream treks :

1. Muscle pulls because of too much exhaustion of particular muscles;

2. Back pain because of carrying backpack weight;

3. Joint pains because of strenuous terrains;

4. Breathing problems in high altitudes because of less practice which may lead        to Acute Mountain Sickness (AMS);

5. Fatigue if you are not well prepared; &

6. Muscle cramps and stomach aches because of dehydration.

                                           

This training program will phase wise cover all the above aspects, for you to enjoy your MOUNTAIN TREKS. Most of these fitness routine has been designed in a way that you can practice these at your home. Even those workouts which need to be done in open environment , alternative suggestions are there for performing at your home, especially during this PANDEMIC.

Mountain trekking can be hard work as it engages multiple muscle groups in tandem, while burning good number of calories & increasing your aerobic threshold. 

The main body parts which are used the most in a mountain trek are :

A. Shoulder;

B. Back;

C. Legs, & 

D. Knee and Ankles.

The muscles that are used mostly are :

A. Glutes;

B.  Quadriceps;

C.  Hamstrings;

D.  Calves;

E.   Abdominal & Obliques;

F.    Upper & Lower Back;

G.   Ankle & Knee Complex; &

H.   Inside and Outside thigh.

I.    Shoulder rotator cuff muscles.

                                     

Considering your age and the challenges you face during a mountain trek, exercises have been divided into three main categories :

1. Aerobic or Cardio Vascular Training;

2. Strength Training.

3. Deep Breathing Exercises.

As a beginner when you start the TREKKING FITNESS routine, go for small duration with less number of repetitions, as you slowly progress, can increase the duration and repetitions.

HOW TO PREPARE FOR MOUNTAIN TREKS (BEGINNERS) - STEP 1 - "FIT TO TREK@50" SERIES. 

In this blog you will learn about the first category (STEP 1) of  exercises needed as preparation for mountain trekking : AEROBIC or CARDIO VASCULAR TRAINING .

 Aerobic or Cardio Exercises : 

Physical activity such as walking, jogging, indoor cycling, or aerobic dancing are all examples of aerobic exercises that makes your heart and lungs strong, thus improving your body's utilisation of oxygen. These will make you sweat, breath harder, and heart beat faster than when you are in rest.

You need to plan these exercises as under :

1) Stretching with shoulder loosening warm up exercises;

2) Walking at varied speed;

3) Jogging / cycling at varied speed; 

4) Again, only Stretching Exercises.

Stretching Exercises : 

a) Spinal column or back bone :

- Spine Flex : 

                           

Stand straight , raise both your hands over your head and while inhaling slowly bend gently back hold the bend for about 4-5 seconds, then come back to original position while exhaling, do this 8-10 times. Then again raise both your hands up over your head , turn your palms toward the ceiling and interlock fingers of both hand while inhaling, then while exhaling bend to your right and then to your left holding the bend on each side for 4-5 seconds, do this 8-10 times. Then with the same hand position twist to right and then left holding the twist on each side for 4-5 seconds, and then come to original position, this also do 8-10 time. Maintain very gentle movements in all these routine.

- Marjaryasana (Cat-Cow Pose) :

 

                                                   Cow Pose👆

                                                      Cat Pose👆

Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of the yoga mat. Place your shins and knees hip-width apart. Centre your head in a neutral position and soften your gaze downward.

 

Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up towards the ceiling. Broaden across your shoulder blades and draw your shoulders away from your ears. 

Next, move into Cat Pose : As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back. Release the crown of your head toward the floor, but don't force your chin to your chest. 

Inhale, coming back into cow-pose, and then exhale as you return to cat-pose. Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.

This is a gentle flow between two poses that warms the body and brings flexibility to the spine. It stretches the back torso and neck,and softly stimulates and strengthens the abdominal organs. It also open the chest, encouraging the breath to become slow and deep. This sequence also helps to develop postural awareness and balance throughout the body . It brings the spine into correct alignment & can help prevent back pain  when practised regularly. 

Important : do this very gently to the level you are comfortable, as you progress can increase the range of motion of your bends & twists. This exercise is for flexibility of your spinal column .

b) Abdominal with Core area :

- Ustrasan (Camel Pose) : 

                                                     Vajrasana👆

                                                            On Knees👆

                                                              Pic 1👆

                                                               Pic 2👆

Sit in Vajrasana (explained below), then be on the knees. keep the thighs fully straight. keep the knees and feet together, but if one feels more comfortable with maintaining a little distance between them, they may do so. Then place both your hands on the lower back to support , take a deep breath &  lean in the backward direction while exhaling. Slowly move more backward, reach the right heel with the right hand, and then the left heel with the left hand. Avoid straining the body. Push the hips in the forward direction, the thighs should be kept vertical. Then bend the head slowly and the spine as backward as possible without straining. Relax the body and the muscles of the back. Support the body weight equally on the legs and arms.

If you are not in a position to touch your heals , then the position till Pic 1 will also do. You may try to touch your heals (Pic 2) as you progress.

Keep the the arms in such a way that they anchor the shoulders to maintain the back arch. Stay in the same position for as long as you find it comfortable & do normal breathing. Then slowly bring back your hands one by one towards your lower back again and return to the starting position. Relax and take a deep breath.

 

Breath normally throughout the practice. Avoid long and deep breaths as the chest is already stretched during this asana and taking long, deep breaths may create discomfort in breathing. 

Those suffering from high or low blood pressure should avoid practising this asana. People suffering from insomnia should avoid doing this asana. This asana should not be done by those having back injury or pain in the neck. Also this asana is not recommended for those suffering from migraine .

- Bhujangasan (Cobra Pose) : 

                                                           Pic-1👆

                                                          Pic-2👆

Lie on your belly. Come onto your forearms, with your elbows directly under your shoulders and parallel to each other. Stretch your legs straight back, about hip-width apart. Firm your legs, and roll your inner thighs up, your outer thighs down. Press your tailbone toward your feet, lengthening your lower back. Press down into your forearms to lift your chest up (Pic-1). In case finding it difficult, can also initially, bring your hands close  to one another in front of you , lock fingers of both hands and push your chest up (Pic-2). Continue to push down firmly into your forearms while also pulling back against the resistance of the mat.

To protect your lower back, lift your naval, engaging your abdominals, almost as if you were rounding your lower back. Open the upper back into a bend as you engage your belly to support the lower back. This will help you find greater opening in the upper back.

You can hold this pose while inhaling and exhaling slowly for 5-10 times so that you can maintain this pose for 20-60 seconds. When you are ready, release all the way down to the floor. Relax and breathe into your back.  Do not practice it for more than 90 seconds at a time.

Those suffering from Hernia, Back , neck or wrist injuries, carpal tunnel syndrome and headache should not practice this.

c) Glutes :

- Setu bandhasana (Bridge Pose):  

                            

                                                              Pic-1👆

                                                            Pic-2👆

Beginners (Pic-1) - Lie flat on your back with arms at your sides. Bend your knees and place your feet flat on the floor. Keep your feet hip width apart, parallel to each other and as close to the buttocks as possible. Simultaneously, press your upper arms and feet into the floor and begin lifting your hips towards the ceiling. Try to distribute your weight equally on the inside and outside of your feet.

Now, move your chest bone towards your chin, keeping your chin lifted only slightly as not to flatten the back of the neck. Firm your tailbone in towards the pubis and move your pubis slightly slightly towards the belly. In order to keep the lower back extended, keep the knees over the ankles, perpendicular to the floor. Your buttocks should be firm, but not clasped. 

Lift your hips as high as you are able without breaking position. Hold this pose for 5 to 15 breaths. To come out of the pose, release on an exhalation, rolling your spine slowly down onto the floor. 

As you progress (Pic-2), make this exercise more challenging by bringing both your ankles bit closer to your body while you are still in hip raised position, then with your right hand hold your right ankle & with your left hand hold your left ankle and try to further raise your hips & slowly bring your chest bone towards your chin.. Hold this pose for 5-15 breaths. Then release your pose with exhalation. 

Do not practice this asana if you have a neck injury. People with severe migraines should avoid this pose. People with weak stomach or intestine should avoid this pose as maximum pressure is put on the internal organs.

- Sitting side twist :

Sit on the floor with left leg folded it's heal under your right hip, reach your right arm behind you, and plant your palm or fingertips on the floor. Then place your left hand or elbow on your right knee folded and placed above your left thigh, and gently push your right knee to the left with your left elbow until you feel the stretch in your glutes. Hold the stretch for about 30 seconds, then release and straighten your legs again. Repeat on the left side. 

This exercise also reduces the pain of lower back and strengthens your outer thigh muscles.

d) Quadriceps :

- Leg back stretch :

Stand facing a wall, put your right hand on the wall, then lift your right leg and fold your knee, hold the ankle of your right leg with your left hand keeping the knee fully flexed, stretching the quadriceps and hip flexors. Focus on extending your hips, thrusting them towards the floor . Hold for 10-20 seconds and then switch to other side. 

- Thunder Pose (Vajrasana) :

Sit as in the above pic, with both toes touching each other , spread your heals like "V" and sit on the gap thus created by "V". Your back should be comfortably straight and both your hands to be placed on your Knees straight, then do slow and deep inhalation and exhalation through your nose and feel relaxed.

This posture is excellent as it helps to keep your mind calm and stable, curing digestive acidity and gas formation, helping to relieve knee pain, strengthens thigh muscles & ankles, and helps in relieve back pain. 

e) Hamstrings :

- Standing hamstring stretch :

Stand in front of a chair or raised platform, raise forward one leg and place it on the chair, then with both hands try to touch the toes but do not strain to do so. Stop bending forward when a slight pulling sensation is felt in the hamstring. Then repeat with other leg. This exercise also reduces pain in your back.

f) Calves :

- Standing calve stretch :

Stand approximately 2-3 feet away from the wall with legs and heels on the floor. Step and lean forward and slowly push hips towards the wall. Should feel a slow pull in the calf muscles behind. Hold for 10 seconds, swap legs and repeat 3-4 times. 

g) Ankle & Knee :

- Front leg lunge stretch :

Ankle exercises tone the muscles surrounding your ankles. Stand a foot or two away from a wall and take bring one leg forward and then bend the knee, pushing it towards the wall with your foot flat on the ground, until it touches the wall. Hold for about 5 seconds then repeat on the other side. Try to do 6-8 reps on each leg. 

h) Inner Thighs :

- Butterfly stretch :

                                                         

                                                                           Pic - 1👆

 

                                                                           Pic - 2👆

This stretch is a seated exercise that allows you to gently elongate the muscles of your inner thighs. Sit on the floor , bend your legs and press the soles of your feet together. Place your hands on your ankles and keeping your back straight, pull your heels towards you and press both the knees with your both elbows with your upper body slightly bent forward, hold it for 15 seconds (Pic-1), then further pull your heels towards your hips while leaning forward with your torso (Pic-2). Continue until you feel a mild stretch on the inside of both your thighs. Hold the position for 15-20 seconds.

It is better to do this exercise twice before and twice after the Aerobic exercises.

i) Shoulder loosening warm up exercises :

- Twin arm lateral spread : 2 sets x 10 reps /set.

Stand straight , bring both your arms in front and with a deep inhalation spread your arms sideways, then again bring your arms in front while exhaling, then repeat.

This exercise is for your shoulder joint mobility & opens up your rib cage.

- Side cross Arm raise : 2 sets x 10 reps / set.

   

Stand straight, first bring both your arms up forming crisscross, once the left arm to come front then the right arm, repeat this cross alternately. 

This exercise is for your shoulder joint mobility

- Alternate arm raise : 2 sets x 10 reps / set.

Stand straight , first raise your left arm up then bring it down with the right arm up, continue this alternatively.

This exercise is for your shoulder joint mobility.

- Full arm Fly : 2 sets x 20 reps / set. (full=10 reps + half=10 reps).

Stand straight, spread both arms sideways, then move both arms together down and up like flying continuously.

This exercise is for your shoulder joint mobility & is also an excellent exercise for spondylosis prevention & pain relief.

- Arm rotation : 2 sets x 20 reps / set. (clockwise=10 reps + anti clockwise = 10 reps).

Stand straight, spread both your arms sideways, then make your each arm's finger touch the respective shoulders, then first start rotating your arms first clock wise, then anti clock wise.

This exercise is for your shoulder joint mobility & is an excellent exercise for spondylosis prevention & pain relief.

- Overhead Elbow stretch : 1 set x 20 seconds / elbow. Hold each stretch for minimum 10-15 seconds.

Stand straight, first lift your right elbow up and pull it back by your left hand to feel the stretch, then repeat with the left elbow.

This exercise is for loosening of shoulder joints.

- Front Arm stretch : 1 set x 20 seconds / arm. Hold each stretch for minimum 10-15 seconds.

Stand straight, bring your left arm across your chest, then with your right elbow inside try to pull the left arm more towards your chest, then repeat with your right arm, to feel the stretch on your shoulder joint.

This exercise is for loosening of shoulder joints.

Walking & Stair climbing :

                                                        Stair climbing with backpack👆

Walking is a very good exercise to start preparation for Himalayan  treks. 4-5 Km walk every day is a good walk. Added with climbing steps (without backpack initially & then with backpack with some load 4-5 kg.) is considered the best for this preparations. It is very important to initially concentrate in maintaining the pace of your walk. You can start at 1 Km and slowly increase it. Then once you are able to cover 4-5 Km of walk daily , start walking at variable speed, like - 15 minutes of normal walk , then 10 minutes of brisk walk and then again 20 minutes of normal walk.

Jogging :

Jogging is one of the most effective ways to get ready for the Himalayan  or mountain treks. One should try to avoid jogging on concrete or tarred surface. Use properly cushioned running shoe. Initially try to cover 3-4 Km in 20 minutes and later 5-6 Km in 30-40 minutes. Here also you can pace your jog as - 10 minutes of normal jogging, then 5 minutes jog with increased speed, then 10 minutes of normal jog, then 5 minutes of  jogging with increased speed, and then 10 minutes of normal jogging, ie total 40 minutes of jogging.

If due to PANDEMIC it is not possible for you to jog outside your home, then can do SPOT JOGGING at home :

                                                             Spot jogging👆

- 2 sets of spot jogging at normal pace : 30 seconds of jogging per set. 10 seconds rest in between sets.

- 1 set of spot jogging at bit faster pace for 20 seconds. Take 20 seconds rest.

- 2 sets of spot jogging at normal pace : 30 seconds of jogging per set. 10 seconds rest in between sets.

TOTAL SPOT JOGGING DURATION = 200 seconds , or 3 minutes & 30 seconds approx.

During the rest periods in between sets do slow and deep inhalation & exhalations. Inhalations to be done through your nose & exhalations to be done through your mouth.

If you find doing this aerobic preparation monotonous, then you can climb the stairs or you can jog, with your backpack on. Stair climbing to be done continuously for at least 2 minutes, excluding the time taken to get down the stairs. While climbing stairs try to keep your upper body comfortably straight as possible.

Always do stretching exercises before and after the jog/run. this routine has to be done 4/5 days in a week with a rest day in between.

HOW TO PREPARE FOR MOUNTAIN TREKS (BEGINNERS) - STEP 1 - "FIT TO TREK@50" SERIES. 

As you progress, you can plan Walking & Jogging routine as under :

WEEK-1 : 

- Brisk walking with light jogging =  2-3 Km in 40 minutes. OR

- Spot Jogging = 3-5 minutes. ( may take 10-15 seconds of rest after every 30 seconds of spot jogging).

WEEK - 2 :

- Brisk walking with light jogging = 3 Km in 30 minutes.

- Stair climbing without backpack = 2 minutes (1 set ).

WEEK - 3 :

- Warm up (spot jogging) = 2-4 minutes.

- Brisk walking with light jogging = 3 Km in 30 minutes.

- Stair climbing without  backpack= 2 storeys ( 2 times ) in 6-8 minutes.

WEEK - 4  :

- Warm up (spot jogging) = 2-4 minutes.

- Brisk walking with light jogging = 3 Km in 30 minutes.

- Stair Climbing = 2 storeys (3 times) with about 4-5 Kg backpack in 10-15 minutes.

Rest period between the exercises and sets should be based on your fitness level, as you progress the rest period may be reduced. The rest period mentioned here are suggestive.

 

IMPORTANT : It is always advisable to consult your doctor, before starting any new exercise routine, especially those who are above the age of 50.

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