Hello
Folks,
Please find enclosed the HW for the coming week. The links to the videos
are at the end of the HW. If for any reason you have not received the recordings for week one or two, let us know, and we’ll get those out to you.
Feel free to post your HW practice on IG and tag @rix.official and @eddiestern
and we will repost and give feedback! (Well, Riki will give tips, and I’ll just say “awesome!” :)
All the
best,
Riki and
Eddie
Module 3: Kalaripayattu
Vadivukal
Class video link
Passcode: 1r0cF!#.
Practise chuvadu, which are the measured stances for the feet.
- Side step
- diagonal step
- long diagonal step
- cross step
(reps, sets)
Elephant postures: Gaja
- Slow x 8
- Fast x 8
- Isometric stance x 30 seconds
Wild
Boar postures: Varaha
- Slow x 4 each side
- Fast x 4 each side
- Isometric stance x 30 seconds each side
Lion
postures: Simha
- Slow x 4 each side
- Fast x 4 each side
- Isometric stance x 30 seconds each side
Horse
postures: Ashva
- Slow x 4 each side
- Fast x 4 each side
- Isometric stances x 30 seconds each side
Snake
postures: Sarpa
- Slow x 2 each side
- Fast x 2 each side
- Isometric stances x 30 seconds each side
Rooster postures: Kukuta
- Standing kick x 2 each side
- Jumping kick x 2 each side
- Isometric stance x 30 seconds each side
Cat
postures: Marjara
- Isometric stances x 30 seconds each side
- Marjara Dand x 10 each side
Peacock postures: Mayura
- Isometric stance x 30 seconds each side
Fish
postures: Matsya
- Isometric stance x 30 seconds each side
Finish with 10 repetitions of the final Meyapayattu flow which puts a group of the forms into a sequence
10
minutes Pranayama
Pranayama Mantra and Pranayama
practice
Pranavasya parabrahma rishi (touch top of head with right hand)
Paramatma devata (touch nose with right hand)
Devi Gayatri cchandah (touch heart with right hand)
Pranayame viniyogah
(Keep hands in prayer position) Om Bhuh Om Buvahah Om Swahah Om Mahah Om Janah
Om Tapah Om Satyam | Om Tatsavitur Varenyam Bhargo Devasya Dheemahi Dhiyo Yonah Prachodayat | Om Aapojyotiraso Mritam Brahma Bhur Bhuvah Swaha Om |
With a slow, smooth breath inhale left, exhale right, inhale right, exhale
left x 10
Watch:
Examples of the Kalari salutation before workout (Putthara Vandanam):
Meyapayattu with vocal instructions from Guru:
Opening chant, Bombay Jayashree singing the Mahishasura Mardini Stotram