Fitness

Although research suggests the tremendous benefits of PT on performance, achieving those benefits is not necessarily a straightforward process. For example, coaches and practitioners need to create enough pressure to simulate competition but also at the same time, need to avoid creating so much that it overwhelms athletes, according to Bhuptani.

Pressure training basics: Who, what, when, and why

Deciding when and for whom to conduct PT can also enhance understanding of the intervention, said Bhuptani.

Who: Which athletes to train under pressure

PT can benefit a range of trainees. Individuals who are already highly skilled can still improve their ability to cope with pressure.

What: Creating pressure, not difficulty

According to Conor, here’s what happens.

– Poor mobility
– Higher fall risk
– Higher risk of hip fracture
– This leads to needing full-time care and isolation (you cannot walk for months)
– Massive deterioration in mental and physical health

“Both flexibility and mobility are important for your body functions. Flexibility refers to the ability to move a joint through the full range of motion, or fully lengthen a muscle. Mobility involves a bit more. It includes flexibility, strength, coordination, and balance,” explained Dr Udit Kapoor, consultant, Metro Hospital, Faridabad.

“Start using these movements today to increase your health span and control your health,” Conor said.

*Backward walking – ensure you are doing it in a safe place

*Tib raises – strengthens the tibialis which helps to get off the ground.

*Reverse step-up – helps strengthen the knees and the calf muscles.

*ATG split squat – strengthens legs, opens hip flexors, and helps with balance and stability. Dr Kapoor mentioned that split squats help with hamstring and quadriceps strengthening.

Dr Kapoor listed a few exercises that can help

*Neck And Shoulder Stretch
*Front Hip Stretch
*Standard Chest Stretch
*The Toe Touch
*The hand and triceps stretch
*Jumping jacks
*Split squats(alternate legs)

What’s the pose all about?

The headstand scorpion pose is a dynamic and advanced yoga posture that represents a fusion of two fundamental elements in yoga practice: the headstand (Sirsasana) and the scorpion pose (Vrschikasana). “This intricate asana demands a harmonious blend of strength, balance, flexibility, and focus,” said fitness expert Garima Goyal.

How does it benefit?

Strengthens core muscles – The headstand scorpion pose requires a strong engagement of the core muscles to maintain balance and stability in the inverted position, contributing to abdominal strength.
Enhances shoulder and arm strength – Supporting the body on the forearms while in a headstand position builds strength in the shoulders and arms, improving overall upper-body muscular endurance.
Improves spinal flexibility – The backbend component of the pose encourages a deep stretch along the spine, promoting increased flexibility and mobility in the vertebral column.
Develops leg strength and flexibility – Lifting and bending the legs in the scorpion pose engage the leg muscles, particularly the quadriceps, and hamstrings, fostering strength and flexibility in the lower body.
Stimulates circulation – Being an inversion pose, the headstand scorpion promotes blood circulation towards the brain, potentially enhancing oxygenation and nutrient delivery to the upper body.
Encourages mental focus – Balancing in an inverted position requires concentration and mental focus, aiding in the development of mindfulness and a heightened mind-body connection.
Promotes emotional well-being – Inversions are known for their potential to invigorate and uplift the mood. The headstand scorpion pose may contribute to a sense of joy and increased energy levels.

How to do the pose?

– Begin in a stable headstand position. This involves placing the forearms on the mat, interlocking the fingers, and cradling the head in the hands, creating a tripod-like foundation. The crown of the head rests on the mat, and the gaze is directed toward a fixed point between the hands. Maintaining a straight line from the head to the heels, engage the core to support the inverted position.

– Now, the scorpion pose aspect comes into play. While on the headstand, the practitioner arches the back, lifting the legs and bending them at the knees. The objective is to bring the feet closer to the head, creating a graceful arc resembling the tail of a scorpion. This deep backbend requires open shoulders, a flexible spine, and strong hip flexors, explained Goyal.

The headstand scorpion pose not only challenges the physical body but also demands mental concentration. “The integration of breath control (pranayama) further enhances the mind-body connection, fostering a sense of calm and stability amid the complexity of the pose,” shared Goyal.

Use the wall for support –
– If you’re learning the pose, practice with your back against a wall for support.
– This can help you build confidence and refine your alignment.

He added while wishing him luck, “Like always, it’s been a pleasure being your fitness coach brother. All the best and looking forward to the next milestone.”

Know more about Ranbir Kapoor's fitness transformation for Animal (Source: Red Sea Film Festival/Shivoham/Instagram)