Angamardana, a fitness system rooted in yoga, offers everyone the opportunity to invigorate the body and reach peak physical and mental health. “Angamardana” means gaining complete mastery over the limbs, organs, and other parts of the body. True to its name, this practice revitalizes the body on all levels including the muscles, circulatory system, skeletal structure, nervous system, and the basic energy system.

Regular practice of Angamardana revitalizes the body in many ways:

  • Strengthens the spine, skeletal system, and muscular system
  • Builds physical strength, fitness, and tenacity
  • Takes years off the body, bringing a sense of lightness and freedom
  • Prepares the body for Hatha Yoga
  • Aids in weight loss and body toning
  • Helps with insomnia and digestion problems

LIMITATIONS/CONTRAINDICATIONS

  • Angamardana is not a beginners practice. It involves high intense movements which can injure a person
  • Anyone with ligament or tendon injuries should avoid this practice

POINTS TO REMEMBER

  • Assess your current physical health condition before enrolling for Angamardana as it is not for everyone (physical condition, exercise type preferences, etc.,)
  • Start with easier programs like Isha Upa Yoga or Yoga Namaskar and practice them till you gain mastery
  • Ensure you do the exercises mentioned in the given sequence to gain the maximum effect
  • Women should not practice during menstruation or pregnancy
  • Be prepared to sweat profusely and wear loose fitting clothes for proper movement of the body
  • Empty stomach condition must be maintained (4 hours gap after a full meal, 2.5 hours after a snack, 1.5 hours after a beverage [except water])
  • During the initial days of practice, don’t rush into and come out of any asana/exercise abruptly to avoid injuries
  • Focus on the alignment first and then as you progress and be consistent with the practice, increase the pace and depth of each exercise/asana
  • Upa Yoga and Yoga Namaskar mentioned below in the class plan are not mandatory but very essential to prepare your body for Angamardana’s intensity. They can also be replaced with any good warm-up or full body mobility routine

CLASS PLAN

  • Centering and Chant (Invocation Mantra)
    • Refer here for a list of important Mantras/Chants for Yoga Class
  • Upa Yoga – 1 Cycle
    • Refer here to Unleash the Power of Upa Yoga
  • Yoga Namaskar – 1 Cycle
    • Refer here to learn how to perform Yoga Namaskar
  • Nadi Vibhajan – 3 Cycles
    • Refer here to learn how to perform Nadi Vibhajan
  • Standing Exercises
  • Squatting Exercises
  • Sitting Exercises
  • Lying Down Exercises
  • Closing Exercises
  • Closing Prayer [Any Mantra of your choice/OM]
    • Refer here for a list of important Mantras/Chants for Yoga Class

ARMS POSTIONS

In Angamardana, arms are placed in 6 different positions and the alignment of arms with ears become very critical in certain exercises to avoid spinal injuries. While, the specific arms positions were given against each exercise below, here’s the list of all 6 arms positions used in Angamardana except for Closing Exercises –

  1. Arms straight above the head in line with ears and parallel to each other palms facing to the front. Fingers of each palms should be close to each other
  2. Palms behind the head with fingers interlocked tightly and upper arms should be in line with body such that the chest opens up completely. In the ideal position, the forearms are parallel to the ground
  3. Raise your arms straight above the head. Bend the left arm at the elbow and hold the upper arm of the right hand behind the head. Repeat the same with the right hand such that right arm is on top of the left hand
  4. Arms stretched straight above the head in line with the ears. Interlock the fingers and turn the palms upward such that the palms face the ceiling. Let the arms remain straight and in line with the ears.
  5. Hands locked behind the back as in Gomukhasana. This position is repeated with both right and left arms depending on the side of the body being worked on. Find the steps below to perform the interlock of hands –
    • Inhale and bring your right arm in the vertical position towards the ceiling. 
    • Exhale and bend your elbow facing upwards and bring the right hand to the back. 
    • Take the help of your left hand to align the right elbow in the middle (in line with the spine). 
    • Lift the left arm to the left side, and gently bend your elbow facing towards the ground with your left hand touching the center of the back. 
    • Try to hold your hands together and clasp the fingers if possible.
    • Note: Do not arch or curve your spine while holding this arms position
    • Scale Down: Use strap or belt as a prop if it is difficult to hold the hands or place the palms at a position on the back where you can reach comfortably without compromising on the spine alignment and upper elbow position
  6. Namaste behind the back such that the palms are in between the shoulder blades. Palms should be as close as possible to each other.
    • Scale Down:
      • Touch the tip of middle fingers behind the back such that the forearms are parallel to the ground
      • Hold the elbows with the opposite palms behind the back and chest fully open and wide
      • Use a strap or belt as a prop to get the palms into namaste posture behind the back without arching the spine

PREPARATION

  • Nadi Vibhajan – 3 cycles
    • Refer here to learn how to perform Nadi Vibhajan

STANDING EXERCISES

  • Stretching Upward – 3 cycles [Arms Positions 1-4]
  • Bending Forward – 3 cycles [Arms Positions 1-4]
  • Bending Forward/Legs Crossed – 3 cycles [Arms Positions 1-4]
  • Bending Forward/Feet Apart – 3 cycles [Arms Positions 1-4]
  • Bending Sideways/Feet Apart – 3 cycles [Arms Positions 1- 6]
  • Stretching Sideways/One Arm Raised – 3 cycles
  • Stretching Sideways/Clasping Wrist – 3 cycles

SQUATTING EXERCISES

  • (Slow) Straighten Leg to Front [Exhale while extending the leg] – 3 cycles
  • (Slow) Straighten Leg to side [Exhale while extending the leg] – 3 cycles
  • (Palms flat on ground in line with big toes) Straighten both legs and stand [Exhale while extension] – 3 cycles
  • One leg stretched to side, up on 2 hands [Exhale while extension] – 3 cycles
  • One leg stretched to side, up on 1 hand [Exhale while extension] – 3cycles
  • (3 directions) Jumping [Exhale while extending the legs] – 3 cycles
  • Pushups [Emptiness] [Exhale, jumpack] – As many as you can
  • Balasana (Child’s Posture) – until your breath settles
    • Form a triangle with palms above head
    • Big toes must be touching
    • Sit on one side while coming out of asana

SITTING EXERCISES

  • Single Leg Raised in Front [Inhale during leg raise] – 3 cycles
  • Both legs and arms raised in front [Boat] – 3 cycles
  • Legs straightened holding big toes – 1 cycle
  • Legs apart bending sideways [Arms positions 1-6] – 3 cycles
  • Veerasana – 5 minutes
    • 20 sec come up in fist position, back
    • 10 sec come up in fist position, back

LYING DOWN EXERCISES

  • Knee to Forehead [Exhalation while lifting knee] – 3 cycles
  • Rocking [Arms position #2] – 3 to 5 times
  • Chair Twisting [Arms position #2] – 3 cycles
  • Spine Curved Twisting [Arms position #2] – 3 cycles
  • 45-degrees and Legs to Side Twisting [Arms position #2]– 3 cycles
    • Exhale – Knees to chest [Starting Position]
    • Inhale – Straighten legs to 45 degrees
    • Exhale – Knees to Chest
    • Inhale – Straighten and rotate the legs to left as far s possible looking upwards
    • Return to starting position with an exhalation
    • Repeat on the other side
  • One leg to side twisting [Arms position #2]– 3 cycles
  • Knee to elbow [Begin with left to right elbow] [Arms position #2] – As many as you can

CLOSING EXERCISES

  • Veerabhadrasana – 3 [Begin with right foot in the front for Men and left foot for Women] [Exhale while extending the arms] – 1 cycle
    • Refer this article which explains the right starting posture, key alignment, contraindications, modifications, breathing pattern and more for Veerabhadrasana – 3 Asana [Warrior 3].
  • Shavasana [Corpse] – 5 minutes
    • Refer this short video on how to come out of Shavasana the right way
  • Kundalini Kriya [Feet in V Shape] – 3 cycles [Aaa, Hu]
    • Refer this short video on how to perform Kundalini Kriya
  • Dhyan [Meditation] [Palms facing upwards] – 5 minutes
    • During this time, you can visualize the session and think about the best parts of it or focus on your breath or just sit with your spine straight focusing in between your eyebrows

Disclaimer: This article is intended for the purpose of sharing knowledge that I’ve learnt and is not intended to violate copyrights or suggest as a treatment.

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