FLOW FUNDAMENTALS: PHYSICAL
The 300 Workout
Indian Style Mein Samjho! 🇮🇳
No Gym? No Problem. Hanuman Ji ki tarah strength kahin bhi, kabhi bhi.
Jail Cell Workout Kya Hai?
Matlab ek qaid-khaane ki tarah chhoti jagah mein bhi kar sakte ho! Hotel room ho ya ghar ka kona. Ye “Anti-Fragile” hai.
Desi Example: “Jaise Hanuman ji apni shakti kisi bhi jagah use kar lete the – Lanka ho ya Dronagiri parvat. Gym band hone ka bahana nahi chalega!” 💪
3 Exercises = Maximum Results
1. Push-Ups
Upper Body
Hamare pehelwans ne centuries se yahi kiya. Gama Pehelwan rozana 5000 dand karte the!
Body ek takht ki tarah seedhi (Plank)
Aankhein neeche zameen par
Gadhe ki tarah butt upar mat karo
2. Lunge Matrix
Legs + Balance
5 directions mein movement. Desk-bound zindagi ko undo karne ke liye best.
- ➡️ Forward: Sachin ka Front Foot Defense
- 🔄 Twist: Kathakali Dancer (Ghoomna)
- ↔️ Side: Navratri Garba Style
- ↘️ Diagonal: Bhangra Movement
- ⬅️ Back: Mallakhamb Athlete
3. Core Work
Abs + Spine
Sirf six-pack nahi, strong spine ke liye. Ye sab movements Yoga se inspired hain.
- 🐱 Cat-Cow: Ramdev Baba Style (Marjaryasana)
- 🐕 Fire Hydrant: Jatayu Wings Stretch
- 📐 Side Plank: Rishi Vashishtha Pose
- 🚗 Wipers: Sufi Dancers Rotation
- 🚣 V-Ups: Navasana (Boat Pose)
300 Reps Kaise? 🤔
Sparta & Mahabharata Warriors Style! ⚔️
Key Wisdom (Gyaan Ka Pitara)
1. Motion is Lotion
Jitna move karoge, utna body lubricate hoti hai.
“Purane log kehte the – Chalti ka naam gaadi!” 🚗
2. Anti-Fragile (Jugaad)
Gym nahi mila? Koi baat nahi. Room mein karo, park mein karo.
“Bahaane nahi, jugaad lagao!” 🛠️
3. Nobody Can Do It For You
Jaise Krishna ne Arjuna se kaha – “Tujhe khud ladna padega.”
“Karm karo, result milega.” 🙏
4. Never Be Bored
Agar aasaan lag raha hai, toh balance change karo.
“Circus wale ki tarah destabilize karo!” 🎪
Final Motivation
“Practice makes perfect, but perfect practice makes champion!”
– Gama Pehelwan
Flow Genome Project • Indian Fitness Edition