The new year, be it lunar or solar, always signifies new beginnings and hope for better days.
As the Chinese usher in the Year of the Water Rabbit today (Jan 22, 2023), we hope that the furry animal will bring us much-needed peace, prosperity and longevity after a tumultuous three years.
Then again, it’s pointless living to a ripe old age with wads of cash in the bank and maids at our service if we’re burdened with disability, disease and poor health.
Still, it’s never too late to start working on our mental and physical health.
Like how bunnies hop their way into human hearts, let’s attempt to mimic some of their movements to improve our fitness.
If you observe a rabbit, you’ll notice that their hind legs are longer and stronger than the front legs.
They can leap forward big distances with a single push from their back legs and land on their front legs (gracefully) to keep their balance.
Then they use their back legs to spring forward again.
Apparently, rabbits can easily leap almost four feet (1.2 metres) into the air and nearly 10 feet (5.8m) forward in a single bound.
And the average bunny can run anywhere from 40 to 72 kilometres per hour.
Their hind legs also allow them to quickly change direction, as they zigzag to evade predators.
Humans are similar in that our legs are also longer and more powerful compared to our arms, although our reflexes are not as quick as theirs.
Happy rabbits practice a cute behaviour known as a “binky”, where they leap into the air and twist or spin.
I previously had two pet rabbits and they would constantly be binkying about, unperturbed that our two dogs were gnarling from their kennels, jealous over the attention the rabbits were receiving.
They’d usually do this after grabbing and running away with my late father’s socks as we chased after them.
It was a game they enjoyed and thrilled all visitors who dropped by our house.
While we don’t have to binky like them to show our joy, here are two exercises you can try to kickstart the new year: one that works your cardiovascular endurance and one that stretches your back muscles.
Bunny hops
There are many versions of this hop, with the easiest being to stand tall and take little hops forward, i.e. like a bunny.
You can also do this on one foot.
But the version I like is more like a mini-hop forward from the squat position.
Get yourself into a squat position (it doesn’t matter if your heels lift off the floor) and put your hands on the floor (see top photo).
Walk your hands forward and raise your butt up – this is how a rabbit’s spine is shaped – then load your wrists and do a little hop forward, bringing your legs close to your hands, i.e. landing back in starting position.
Keep hopping this way until you tire out.
Like the rabbit, do land gently.
Bunny hops are a great all-around body weight, plyometric exercise that promotes core strength, coordination, mobility and agility.
You’ll be sweating buckets in no time.
Rabbit or hare pose
Similar to how a rabbit is at rest, this pose – also called sasangasana in yoga – is a popular one for its multiple benefits.
It relaxes the nervous system, stretches the arm and back muscles, and relieves tightness in the neck and shoulders.
You’ll often see children practise the rabbit pose quite naturally, curling inward like a ball.
To enter this pose, the practitioner sits on his or her heels and grabs hold of them.
If the knees hurt, place a pillow or folded blanket underneath.
The spine is rounded and the forehead rests on the mat.
The hips are lifted toward the ceiling while the arms are straightened.
Eventually, the crown of the head should be on the floor, but don’t put too much weight on it.
The rabbit pose stretches the spine very gently and slowly, vertebrae by vertebrae.
It also stimulates the thyroid glands, compresses the throat, and improves hormone imbalances by stimulating the endocrine system.
If you want to take it a step further, lace your fingers together and extend your arms back.
However, lay off this pose if you have vertigo, neck injuries, glaucoma or uncontrolled high blood pressure.
Alternatively, you can place a pillow below your forehead and just rest on it instead of lifting the hips off the heels.
And after doing the exercise above, “reward” yourself with some rabbit food, i.e. some carrots dipped in hummus.
It’s a great low-calorie, post- workout snack as carrots are high in glucose, which refuels the body quickly, while hummus is made of chickpeas – a combined protein and carbohydrate.
The high fibre content in the carrots and hummus also keeps you feeling full for longer, so it’s apt for weight loss as well.
Gong Xi Fa Chai!
Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
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