From surya namaskar to dand baithak: Baba Ramdev’s 5-move fitness plan for Gen Z

Yoga guru Baba Ramdev has unveiled a 5-move fitness routine specifically designed for today's youth and Generation Z. The announcement was made on his Instagram account, where he shared a video of himself cycling to his workout session. Baba Ramdev expressed his concern over the declining awareness of health and nutrition in India, stating that people are becoming more sedentary and forgetting the importance of regular exercise.

The five high-intensity exercises recommended by the fitness guru are as follows:

1. Surya namaskar: This sequence involves performing 12 yoga poses while synchronizing movements with breathing.

2. Baithak (Hindu squat): Stand with feet apart, deeply squat while keeping heels grounded, then rise back up.

3. Skandasana (Side Lunge / Lateral Squat Pose): Stand with feet apart, squat deeply while maintaining heel-ground contact, and rise back up.

4. Sadharan Dand: Perform controlled push-ups, lowering your body towards the floor and then returning to the starting position.

5. Hanuman Dand: Execute a dynamic movement combining a downward dog, low dive, and cobra pose.

Professional athlete Ambaji Bodekar highlighted the benefits of this workout plan for young fitness enthusiasts, stating that it can boost energy, improve posture, and enhance cardiovascular fitness. Furthermore, the routine aids in stress management, maintaining a healthy weight, and targeting primary muscle groups such as legs, glutes, core, chest, shoulders, arms, and back. The exercises also promote heart and lung stimulation by raising heart rate and enhancing endurance.

Bodekar emphasized the importance of maintaining proper form during the workout rather than merely focusing on repetitions. He provided additional tips for a safe and effective workout, including starting at a manageable intensity, warming up before exercising, cooling down afterward, staying hydrated, getting adequate rest, and listening to one's body to avoid intense or unexpected pain. After completing the workout, it is crucial to slow down and aid muscle recovery through gentle poses and breathing techniques.