HUMAN POWERED NO BATTERIES NEEDED(Part-1) by ajnasingh INTRODUCTION WHAT IS GATKA? WARM-UPS ( TRADITIONAL EXERCISES ) WHAT IS A MARATI? HOW TO BUILD A MARATI LEARNING TO SPIN THE MARATI ( FROM STANDING STILL POSITION ) 1) FIGURE "8" SIDEWAYS SPINNING (ONE HAND AT A TIME) 2) THE "SHIELD" ( USING BOTH HANDS SIMULTANEOUSLY) 3) #2 AND #1 TOGETHER…CONTINUOUS SPINNING FRONT AND SIDES NEXT: BOOK- 2 THE PANTRA ... GATKA MOVE ( EMPTY HANDS, THEN WITH SINGLE MARATI ) INTRODUCTION Stick or staff spinning is found in most cultures around the world in one form or another, sometimes very martial other times more ceremonial or even playful. The relationship between the stick and the hand is primal, fun and natural. It is our natural extension into the world. The Art of Gatka offers a unique way of spinning the stick ( Marati ) which is what this book is about. You could call it : " Staff Spinning - Gatka Style ". WHAT IS Gatka? The Dynamic martial art of the Sikhs , often referred to as " stick fighting" in the villages of India , yet it encompasses much more than a sport. It is first and foremost a martial art , to develop one's skill that could be used in self-defence situations, including being calm and focused in the midst of chaos and violence. The history of Gatka can be found elsewhere, this document is only concerned with the technical practice of the art. Also to introduce this once ancient secret art, the emphasis has been placed on the practical aspect and the religious and cultural overtones have been overlooked, so as to make it doable, anywhere and accessible to everyone who wants to practice. No expensive equipment, no special dress, no horses, no metal weapons. The emphasis in modern Gatka is on Health and Fitness, with a philosophy of Peace and Harmony, yet remaining connected with it's martial art roots, and ancient history. This book has been written in an attempt to bridge the gap between the Practice and the Theory / Understanding of the ART. It is the author's belief that Gatka is best learned by watching rather than by reading, however why not put on paper what I know and have learnt by countless hours of practice over many years. Someone somewhere just might benefit from it. This is a beginner's instruction manual which will focus on DIY ( Do It Yourself ) approach to the acquisition of basic skills and progressive mastery of the Art. If you have done martial arts before , you will enjoy this fresh new approach that Gatka offers. If you have not done any martial arts, but have done different forms of yoga, you will find Gatka an exhilarating workout that empowers on many levels the one who practices regularly. GATKA…Learn it at your own pace, in your own time, in your own place , wherever you are. Training of Body, Mind and Spirit: Gatka Salutation ( Namaskars… Harmony and Respect ) 2 Rules: 1. Train don't strain ( avoid injuries ) Build your skills gradually. Don't hurt yourself , don't hurt anyone else. 2. Improve , Don't Prove ( always Learn MORE and IMPROVE your skills ) A. Physical Training: Warm-ups , Practice , Cool down (Stretching). B. Mental Training: Regular Practice ( gradually increasing skill level and ability ) C. Spiritual Training: Meditation & special breathing exercises. REQUIREMENTS: YOU + GATKA STICK (MARATI) + SPACE + TIME WARM UPS Warrior's Vyayama ( EXERCISES ): 2 Exercise : 1. BETHAKS 2. DANDS ( These ancient exercises represent the timeless wisdom of the body in action) recommended ratio 2 : 1 Bethaks to Dands 10- 20 Bethaks ( Dynamic Squats ) for lower body & 5-10 Dands ( Dynamic Push-Ups ) for upper body . ( The standard Surya Namaskar sequence is recommended as a good general practice, for health, balance, flexibility, healing and relaxation. But is not considered a good warm-up for martial art training.) However Bethaks and Dands have always been used, in many forms and variations. They build strength, work on muscles, activate cardiovascular system (heart and lungs) and prepare your body and mind for martial art training. Bethaks: "Deep squats with arm swings" that brush the floor. The relaxed swing of the arms makes doing these squats a very rhythmical exercise. A natural movement that is simple and easy once the proper rhythm is established. Bethaks are a great cardiovascular exercise, as little as 20 reps gets you breathing harder and faster for a goo warm-up that doesn't require a lot of time. Find a spot on the floor to keep your eyes focused as you perform your Bethaks. ( EXHALE DOWN through mouth, INHALE UP through the nose. ) Standing up, feet shoulder width apart, arms hanging loose ,swing the arms behind you as you come squatting on your toes, knees forward and open. The arms come forward as you stand up again, and come back to the chest, as you straighten your legs. Dands: The grandfather of the modern pushup. Whereas pushups are simple up and down motion, Dands are more complete and uses the whole body in a circular manner. It offers a deeper range of motion to the shoulder joint and activates the arm muscles, chest and back. Keeps the spine flexible. "Dive Bombers" are sort of reverse Dands and work deeper than regular pushups. Used in Hapkido warm-ups with legs farther apart. Sarbang Dande Kriya is the dands of Kundalini Yoga where the breath pattern and the movement of the ankles is emphasized. Otherwise it is a variation of the basic "dand". INHALE EXHALE Full Cycle: Downward dog to (Chaturanga dandasana) to Upward dog . - to Downward dog, focus on flowing motion) Repeat one full breath per cycle breathe through the nose Dive down to push up position INHALE into Modified Cobra (Hands and ball of feet only touch ground) Push Back up into Triangle as you EXHALE Chaturanga dandasana is stricly a transition move. When you see Dands performed it only looks like 2 exercises, one flowing into the other. (Repeat 10 X) BODY AWARENESS: 1. Feet 1 foot apart, arms parallel, legs parallel, feet flat on floor, palms flat pressed to floor, head looking down. 2. push up pose , close to ground but not touching except hands and balls of feet. 3. arms to full extension , elbows straight, chest open , head looking up , on balls of feet , body off floor, spine curved. 4. back to #1 AKHARA : the GATKA training space Where to Train: (Indoors or Outdoors) living room, your basement, your backyard, in the park, wide open spaces, in a field, rooftop, yoga studio, dojo, Gym . What to wear: comfortable loose clothes: sweats and T-shirt, work out clothes. Loose practical comfortable clothes, in which you can move , specially arms and shoulders without interference. You want to move freely and efficiently, and be comfortable in an active manner. MARATI: Gatka training staff The Marati is a wooden stick / staff with wooden, rubber or cotton balls on its ends. It is a Training Stick: ( for awareness, balance, dexterity, co-ordination and speed ) The beauty of Marati Training is that you do not need a partner, you practice by yourself and you develop your skills gradually. The spinning of the Marati is what we will focus on, in all directions . "Covering the Space" ( 360 degree sphere covering all the space around oneself , 8 directions ) First we will learn to isolate specific moves, later it is all blended into a continuous Flow. The "Gatka Flow"… slow or fast. Always adaptable… versatile…DYNAMIC Using the figure "OO" ( 8 sideways ) motion Practice spinning the Marati with one hand, (Start with your comfortable side first ) THEORY: The purpose of Marati Training is to achieve the "Free Flow" . Spinning the Marati stick in a continuous non-stop motion to fully embody the Space and manifest the Power and Grace of the Radiant Body , becoming a "Meditation in Action" . HOW TO BUILD YOUR OWN MARATI (GATKA STICK) DYI (DO IT YOURSELF) 48 inches (4 feet ) Any wooden stick (wooden dowel …) the height of your shoulder from the ground and comfortable width to the hand will do, wooden dowels will do just fine. (simple low cost material ) When first learning, a piece of wooden dowel, maple or birch is good ( 4 foot length, ~ 3/4 inch thickness ) with cloth balls on the end will work. How to build the ends of the Marati: Wrap cotton strips around the end tightly, use twine to secure the ball. Next use the end part of clean old sock to cover and make the ball of cotton aerodynamic. Use a good strong elastic to hold it in place around the wooden dowel, so it doesn't fly off, during fast spinning. TIGHT AND SECURE Tied securely with heavy elastic or string. Make the cloths become roundish and of balanced weight, on each side. These soft ends are very important in training , to avoid unfortunate "hits" to the face, eyes, nose, elbows or shins. The speed of the Marati spinning full force is awesome to watch and generates real power that can be experienced. (check out videos) Also they create the "sphere" that defines the "space" in which the Marati is "active", the protective space of the Radiant Body. How to hold the Marati in your hands: the balance between flexibility and firmness , always adjusting to the Flow. Place the centre of the Marati between crook of thumb and palm Close thumb and forefinger, other fingers half closed This is the "axis" that facilitates the spinning of the Marati Practice in the Right Stance at first Heel to Heel 90 degrees square Left hand on chest under right collarbone. Good idea at first to tie a coloured ribbon at one end to be able to see and count the spins. Or use two different colour balls. (ex: one black , one white) Make a circle to your left and then another circle to your right. moving the wrist in " Figure OO " (8 sideways) Can be also done in Reverse direction in a down ward motion in an upward motion This motion is adjustable to many variations of angles and dimensions which adapts to the dynamic Flow. GATKA SPHERE This circular movement of the wrist forms the Yin (one way) and Yang (other way) of the core Gatka movement. Once you begin moving the Marati in circular spheres around the body, one circle in front of chest, other circle behind to the side, suddenly there is a whole lot more to feel and watch for. Hard to describe, except that it is the first encounter with the "Gatka flow". A spinning stick that takes a life of it's own. And it all comes from a simple movement of the wrist, which acts as the "axis" / centre of the spinning. Neutral Stance Forward spin Reverse spin Chest side Going UP & DOWN Chest side Going DOWN & UP Practice spinning in Right Stance both ways, then practice in Left Stance both ways. Left hand practice (weak or unused side) will take time and patience until you develop a FEEL FOR IT and new grooves get established in your Brain ( Like carving a new Path in the fresh snow) You're in new territory, don't despair . IT does GET EASIER. Once you can spin your Marati for 2 minutes in Forward Spin, right stance and left stance, then practice the Reverse Spin for same amount of time in both Stances. Most people find the forward spin easier than the reverse spin. Start with what feels right for you. In Gatka , we use both sides, for balance . " THE SHIELD" 360 degree rotation (using both hands) Clockwise or Counter Clockwise A very basic form of Marati spinning, starting slowly and gradually increasing the speed, which is dependent on a smooth transition between changing hands. Standing with feet shoulder width apart. Holding the Marati with both hands, in front of your centre. Using both hands alternatively to spin the Marati. The receiving hand is always under the hand that holds the Marati. Practice clockwise and counterclockwise. Putting both the "Shield" and "Figure 8" Spin together looks like : 8O8 Left Side Front Right Side Books recommended: Aikido and the Dynamic sphere Gatka as taught by Nanak Dev Singh, Book One - Dance of the Sword (2nd Edition). ( Good Pantra info , History and Soti training, but no Marati ) Videos on YouTube / Gatka Training
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