Senaman Melayu Tua [SenamanTua] Dr AzLan Ghanie

Introduction

This tutorial provides a step-by-step guide to practicing Senaman Melayu Tua, a traditional exercise introduced by Dr. Azlan Ghanie. This exercise serves as an excellent alternative to yoga and poco-poco, particularly popular among the silat community and older generations. The practice is known for its numerous health benefits, making it a great choice for enhancing physical well-being.

Step 1: Prepare Your Space

• Find a Suitable Location: Choose a quiet and spacious area where you can move freely without distractions.
• Wear Comfortable Clothing: Dress in loose-fitting clothes that allow for ease of movement.
• Check Your Footwear: Use flat, supportive shoes or practice barefoot if you prefer.

Step 2: Begin with Warm-Up Exercises

• Gentle Stretching: Start with light stretches to loosen your muscles. Focus on your neck, shoulders, back, and legs.
• Breathing Exercises: Take deep breaths in through your nose and out through your mouth to center yourself and prepare for the practice.

Step 3: Learn Basic Movements

• Step in Place: Begin with simple stepping movements to get your body acclimated.
• Arm Movements: Incorporate arm swings and circles to engage your upper body.
• Leg Raises: Practice lifting your legs gently to enhance flexibility and strength.

Step 4: Perform the Core Senaman Melayu Tua Routine

• Sequence of Movements:

  1. Posture: Stand tall with your feet shoulder-width apart.
  2. Arm Extensions: Extend your arms forward, then raise them above your head.
  3. Side Bends: Bend to each side, alternating to stretch your sides.
  4. Forward Bends: Gently bend at the hips, reaching towards the ground.
  5. Twists: Rotate your torso to the left and right, keeping your hips stable.

• Duration: Aim to hold each position for a few seconds, repeating the entire sequence 3-5 times.

Step 5: Include Relaxation Techniques

• Cool Down: After the routine, perform gentle stretches to relax your muscles.
• Mindfulness: Spend a few moments in silence, focusing on your breath to help calm your mind.

Conclusion

Senaman Melayu Tua is a beneficial exercise that enhances physical health and well-being. By following these steps, you can easily integrate this practice into your routine. Remember to listen to your body and adjust movements as needed. Consider exploring more advanced techniques or variations as you become comfortable with the basics. Enjoy the journey of improving your health through this traditional exercise!