On Monday, actor and wellness advocate Shilpa Shetty returned with her signature dose of fitness motivation, sharing a high-energy workout that highlights the importance of consistency and mindful movement.
Known for blending traditional practices with modern fitness, she spotlighted a powerful exercise rooted in Indian training systems – Gatyatmak Hanuman Dand.
Performed as part of her fitness routine, the move reflects a growing shift towards functional fitness, where strength, flexibility, and mobility are trained together rather than in isolation.
What Is Gatyatmak Hanuman Dand?
Often described as a dynamic variation of the traditional Hanuman Dand or Hindu push-up, this exercise combines fluid, wave-like movements with strength-building transitions. It engages multiple muscle groups in a single sequence, making it both efficient and effective for full-body conditioning.
Unlike static workouts, this movement focuses on flow by linking breath with motion to create a seamless rhythm that challenges both control and endurance.
How To Perform Gatyatmak Hanuman Dand
Follow these steps to perform the exercise correctly:
1. Start by lying face down on a mat, keeping your body aligned.
2. Place your palms under your shoulders, fingers facing forward.
3. Keep your legs straight and close together.
4. Push your body up into a plank-like position.
5. Bring one foot forward towards the opposite hand.
6. Lower your chest in a smooth, wave-like motion and push back up.
7. Return to plank and switch sides.
8. Repeat 10–12 reps on each side for a few sets.
Why Gatyatmak Hanuman Dand Stands Out
According to Shilpa Shetty, this single exercise delivers a comprehensive workout by targeting multiple aspects of fitness:
- Builds full-body strength: Engages chest, shoulders, arms, core, back, and legs
- Enhances flexibility: Provides a deep stretch to hip flexors, hamstrings, inner thighs, spine, and ankles
- Improves mobility: Encourages fluid, coordinated movement patterns
- Boosts endurance: Builds muscular stamina and power over time
What makes this routine particularly relevant today is its holistic approach. Instead of isolating muscles, exercises like Gatyatmak Hanuman Dand train the body to move as a unit and improve strength while maintaining flexibility.
