What is Ram Murti Dand? How to Perform it?

Many people feel stuck in the same old fitness routines in today's fast-paced world. Looking for exercises that build physical strength and help clear the mind. You're not alone if bored or disconnected from your current workouts. Have you ever considered trying something new that could bring physical and mental benefits? Could an ancient Indian exercise be the change you need? Ram Murti Dand, a traditional Indian exercise, might be what you want. In this blog, we'll talk about the history, benefits, and how to do Ram Murti Dand and easily add it to your fitness routine for better overall health and well-being.

History of Ram Murti Dand 

Ram Murti Dand is a traditional Indian exercise that has been a part of the country's long history of physical fitness. It is part of a larger group of exercises called "Dand," created by ancient Indian wrestlers to improve strength and stamina. In ancient times, there were different types of Dand exercises, such as Saharan Dand, Ram Must Dand, Hanuman Dand, Vrishchik Dand, Parsava Dand, Chakra Dand, and Advanced Hanuman Dand. 

The name Ram Murti is thought to come from Kodi Ramamurthy Naidu, an Indian professor, strongman, bodybuilder, and wrestler known for his incredible strength. He was often called "Rama Murti Naidu" or "Prof. Rammurthy." Because of his impressive feats, King George V even gave him the title "Indian Hercules."

Talking more about them, there aren't many historical records about the exact origin of Ram Murti, and it's clear that this exercise has been an important part of India's traditional physical training. It shows how India values both physical strength and mental discipline in fitness.

What is Ram Murti Dand's Exercise?

Ram Murti Dand Exercise is a traditional Hindu exercise that combines yoga and physical conditioning elements. The exercise is a variation of the Hindu Push-up known as "Dand” and was developed by Professor Ram Murti Naidu. Since then, the exercise has been named Ram Murti Dand. This exercise is designed to improve strength, flexibility, and mental focus. 

Also read: What is Hanuman Dand? 

Benefits of Ram Murti Dand

There are many benefits to practicing Ram Murti Dand exercise, particularly when it is practiced as a form of physical exercise. Here are some of the benefits specific to the physical exercise aspects of Ram Murti Dand exercise: 

Improve Physical Strength

The Ram murti exercise involves many movements that target and strengthen the core muscles, improving overall strength and stability. Regular practice can help improve muscular endurance, especially in areas like arms, legs, and back. 

Improve Flexibility

While performing the Ram Murti Dand, your body must take many angles. Combining this exercise with yogic stretches improves joint mobility and flexibility and helps reduce stiffness. The stretching posture it creates can lead to better flexibility in the limbs, shoulder, and spine, making it easier to move and perform other physical activities. 

Cardiovascular Health

The dynamic movements and rhythmic action involved in the Ram Murti Dand exercise can improve blood circulation, essential for cardiovascular health. Adding Ram murti, continuous movement, and controlled breathing can enhance cardiovascular endurance and promote heart health. 

Improve Posture

Many of the postures in Ram Murti Dand focus on strengthening the back and improving spinal posture. This can reduce and cure issues like back pain and promote good posture habits. Daily exercise can help improve overall balance and body coordination, reducing the risk of falls and improving overall stability. 

Weight Management 

The physical movements in the Ram murti Dand help burn calories, supporting weight management and fat loss. If performed regularly, this exercise can help keep your metabolism active, promoting better digestion and efficient energy use. 

Mental Clarity and Focus 

The Ram Murti Dand often involves synchronized movements and breathing. It encourages mindfulness and helps practitioners stay present in the moment. This can help improve mental clarity and focus, reducing anxiety and stress. The rhythmic and mindful practice reduces mental fatigue, promoting relaxation and calmness.

Detoxification

Practicing Ram Murti Dand regularly encourages sweating, which helps flush out toxins from the body and cleanses the skin. The exercise can also stimulate the lymphatic system, which helps remove waste products from the body. 

Promote Longevity

Practicing Ram Murti Dand regularly can promote healthy aging by improving flexibility, muscle tone, and circulation. This can help you feel more youthful and energetic as you age. The movement can also help maintain joint health and bone density, reducing the risk of age-related issues like arthritis and osteoporosis. 

Also read: Why Grip Strength Is Important Than You Think?  

How to Perform Ram Murti Dand Exercise Properly? 

Performing Ram Murti Dand involves a series of movements designed to improve strength and flexibility. Here is a step-by-step guide: 

1. Starting Position: Start the exercise by lying flat on your stomach on a firm surface. (You can lay on a mat or yoga mat)

2. Hand Placement: Place your hands on the floor beside your chest. Keep your fingers pointing forward, and your palms are flat. 

3. Leg position: Keep your legs straight with your feet together. They should form a straight line from head to toe. 

4. First Movement (Parvata Asana): Push your hips upwards, forming a peak-like shape (It should look like Parvata, also known as Mountain). Your body should Be an inverted "V" with your head between your arms facing downwards. 

5. Second movement: Lower your body forward, close your cheek to the ground, and look upwards, arching your back.

6. Return to Start: Push your body to the starting position, lying flat on your stomach. 

7. Breathing technique: Inhale deeply during the Parvata Asana phase, and exhale while lowering your chest. Maintain steady breathing throughout the exercise. 

8. Repetitions: Perform 20 to 30 repetitions, aiming for 2 to 6 sets with 1 to 3 minutes of rest between sets. 

Ram Murti Dand: Precautions to consider

Performing the Ram Murti Dand exercise offers numerous benefits, but it is essential to practice it safely to avoid potential injuries. Here are some necessary precautions to consider:

1. Consult a Healthcare Professional: If you have any pre-existing health conditions, such as chronic back pain, shoulder injuries, or high blood pressure, consult with a doctor before starting to practice the Ram Murti Dand.

2. Start Slowly: Begin with a few repetitions and gradually increase the number as your strength and flexibility improve.

3. Use Proper Technique: To minimize the risk of injury, ensure you're performing the exercise with the correct form.

4. Listen to Your Body: If you experience pain or discomfort while performing the exercise, stop immediately and consult a professional.

5. Avoid During Pregnancy: Pregnant individuals should avoid exercises that put pressure on the abdomen, including Ram Murti Dand.

6. Be Cautious with Wrist and Shoulder Issues: Since this exercise places pressure on the wrists and shoulders, those with existing injuries should approach cautiously or consider modifications.

Conclusion: Ram Murti Dand

In conclusion, the Ram Murti Dand is a great exercise that you can incorporate into your daily life to enhance physical strength, flexibility, and mental clarity. This traditional practice targets key muscle groups and promotes overall well-being. By adding Ram Murti Dand to your fitness routine, you can experience a holistic health approach that combines physical exercise with mindful breathing and focus. Remember to start gradually, maintain proper form, and listen to your body's needs to enjoy the advantages of this time-honored exercise safely. For more such articles, visit: Mudgar Club