Visual guide
Front Pendulum Swing (Foundation Swing)
Purpose: Shoulder opening, posture, grip strength.
How:
- Stand feet shoulder-width apart.
- Hold gada with both hands.
- Swing forward → up → back between legs.
- Let shoulders rotate naturally.
- Control the return.
Breathing: Inhale → swing up. Exhale → swing down.
Volume: 3 sets × 12–15 reps.
Builds: Rotator cuff, upper back, spine alignment.
Visual guide
360 Shoulder Circle Swing
Purpose: Full shoulder armor + coordination.
How:
- Start with gada in front.
- Swing up over right shoulder.
- Circle behind head.
- Return to front.
- Alternate sides.
Breathing: Inhale → lift. Exhale → circle.
Volume: 3 sets × 8 reps each side.
Builds: Deltoids, scapular control, anti-injury strength.
Visual guide
Side Arc Power Swing
Purpose: Core, oblique, striking power.
How:
- Hold gada diagonally.
- Swing from right hip → left shoulder.
- Reverse the arc.
- Use hips, not arms.
Breathing: Sharp exhale on swing. Relax inhale on return.
Volume: 3 sets × 10 reps each side.
Builds: Rotational power, strike mechanics, waist strength.
Visual guide
Full Yogic Expansion Breath (3-Part Breath)
Purpose: Open all lung lobes.
How:
- Inhale in 3 stages: belly expands.
- Ribs expand.
- Chest lifts.
- Exhale fully in reverse.
Breathing: Inhale 6 sec. Exhale 6 sec.
Volume: 10–15 cycles.
Builds: Lung volume, oxygen efficiency.
Visual guide
Resistance Exhale (Warrior Breath)
Purpose: Strengthen the diaphragm.
How:
- Inhale through nose.
- Exhale slowly through pursed lips.
- Make a soft “sss” sound.
Breathing: Inhale 4 sec. Exhale 8–12 sec.
Volume: 8–12 cycles.
Builds: Stamina, panic-breath control.
Visual guide
Box + Retention Breath (Combat Calm)
Purpose: Expand lungs + nervous control.
How:
- Inhale → 4 sec.
- Hold → 4 sec.
- Exhale → 4 sec.
- Hold → 4 sec.
- Repeat.
Breathing: 4–4–4–4 cadence.
Volume: 10 cycles.
Builds: Breath retention, calm under stress.
Visual guide
Guru Vanakkam (Salutation to the Master)
Purpose: Activate obedience, humility, focus. Align student to lineage. Mental reset.
How:
- Stand in attention stance (Samapada).
- Palms together (Anjali Mudra).
- Slight bow forward.
- Touch forehead → heart → ground (in some lineages).
Breathing: Slow, steady nasal breathing.
Volume: 3 slow cycles.
Builds: Lineage alignment, respect, focus.
Visual guide
Drishti Chakra (Circular Eye Movement)
Purpose: Peripheral vision, reaction speed, reduce dizziness.
How:
- Rotate eyes clockwise ×10.
- Rotate eyes anti-clockwise ×10.
- Keep head still.
Breathing: Easy nasal breathing.
Volume: 2 rounds.
Builds: Eye control, visual endurance.
Visual guide
Gaja Vadivu (Elephant Stance)
Purpose: Grounded strength and stability.
How:
- Take a wide stance.
- Soften knees, keep spine tall.
- Root feet into the ground.
- Breathe deep and steady.
Breathing: Grounded nasal breathing.
Volume: 3 holds × 30–45 sec.
Builds: Stability, leg strength, calm focus.
