Kickboxing: Wai Khru poses to build stamina

Wai Khru are elaborate dance rituals performed by the Muay Thai (Thai kick-boxing) warrior before a contest. The dance also displays grace, power, stamina, body control and muscular co-ordination.

Some moves were also literally used to gauge the ground, the quality of which would determine how the warrior can strategise his attack. If the ground is uneven, his balance will be tested, if there is mud, then sliding can be challenged and so on.

These moves also had elaborate and lyrical names such as the Royal Salute step, Woman applying cosmetic on her face, Swan flying.

Here Muay Thai instructor Biki Bora shows you five graceful moves from the traditional warrior dance. These moves may be done as a flow once the individual poses have been mastered.

The Thai kick-boxing series with Biki Bora have been co-ordinated and compiled by Shameem Akthar, yoga instructor.

For more on Biki Bora's fitness tips visit his site http://bikiboxing.blogspot.com

Disclaimer: Any fitness regimen has to be tailored to individual needs for which you must work in tandem with your trainer and dietician. This series only provides broad guidelines.

Sitting on the knees, with the legs slightly apart, the hands are raised overhead in offering. The head remains bent lower, to display gratitude to the teacher and all others who have contributed to the warrior's career.

Benefits: The kneeling position is a classic in all spiritual and physical activities. In acupressure, the contact of the heel on the hip is said to activate a powerful calming effect on the nervous system.

From the kneeling position, raise the body slightly up, going up on your left leg, which remains bent at the knee, as shown. The right leg is also bent, but the lower leg is raised off the ground, with foot pointed away.

The torso tilts slight in front, and the hands are held in fists, with the left hand in front, and the right  behind, closer to the nose. Hold this pose for as long as is possible, then walk the right leg, to repeat the sequence for this side.

Benefits: Enhances precision of movement, calls for tremendous balance and focus.

From the above position, extend the right leg out in front, foot pointed upward as shown. Hold fists as above. Then tuck the leg back, to extend the left leg out. Hold each pose for long.

Benefits: Stretches the entire leg, which is challenged in all Muay Thai kicks.

From the kneeling position, shift the left leg in front, bending it at knee, placing right foot flat on ground. The left leg is bent at knee, remains behind, lower leg on ground. Tilt torso slightly in front, extending both arms out at shoulder level.

Hold the pose, tucking the left leg back and moving the right leg forward, holding the arms out as before.

Benefits: Builds balance, focus and physical stamina.

From the above position move the right leg in front, bending it at knee, placing the toes on ground, keeping the heel lifted, as shown.

Place hands in fists, as shown, right closer to face, left ahead. Then tuck the right leg behind to repeat the movement for the left side.

Benefits: Aligns left-right brain hemispheres. Is centering.