Mindful Fitness: Incorporating Ancient Indian Exercises for Physical Meditation

Dands (Hindu Push-Up) and Bethaks (Hindu Squat) stand as venerable bodyweight exercises deeply embedded in the core of the Action Strength training system. These ancient Indian practices aim to foster strength, flexibility, and the harmonious integration of mind, body, and breath, creating a holistic and functional unity.

Executed in tandem, Dands and Bethaks offer a comprehensive full-body workout that can be effortlessly performed anywhere, anytime. The key to unlocking their transformative potential lies in executing these exercises rhythmically and at a consistent pace.

What sets Dands and Bethaks apart is their capacity to induce a trance-like mental state through repetitive practice. By seamlessly intertwining these exercises, practitioners enter an altered state of consciousness, gaining heightened strength, concentration, and mental clarity—a form of physical meditation.

Bethak: From a shoulder-width stance, descend onto the balls of your feet, lifting your heels off the ground. Squat down while keeping your back straight, ensuring your knees track over your feet without bowing in or out. As you rise back to the starting position, maintain lifted heels without touching the ground. Allow your arms to sway naturally for balance. Indian wrestling champions have historically incorporated 2,000 to 3,000 Bethaks daily, while average wrestlers aim for 500 to 1,000 repetitions.

Dands: Commencing in a push-up position with arms slightly wider than shoulder-width and feet a bit wider than arm-width, initiate the Dand by lifting your buttocks into the air and straightening arms and legs. Subsequently, bend at the elbows, lowering your chest close to the ground. Arch upwards, straighten arms, and thrust the pelvis downward before returning to the starting position. Maintain a straight back throughout the movement. In traditional training, practitioners perform half as many Dands as Bethaks. Wrestling champions typically integrate 1,000 to 1,500 Dands into their daily routine.

Here's a Classical Training Progression, serving as a roadmap from novice to champion wrestler:

1. 5 Sets of 15 Dands and 30 Bethaks (Beginner)

2. 5 Sets of 25 Dands and 50 Bethaks

3. 5 Sets of 50 Dands and 100 Bethaks

4. 5 Sets of 100 Dands and 200 Bethaks

5. 5 Sets of 200 Dands and 400 Bethaks (Champion Wrestler)

Embark on this progressive journey to unlock the transformative benefits of these ancient Indian exercises and cultivate physical meditation within your fitness routine.