मल्लपुराण (ज्येष्ठिमल्ल - प्राचीन भारतीय मल्लविद्या, अखाड़ा व्यायाम व कुश्ती महाग्रन्थ)

20
troubles that are associated with it as well as its advantages. Traditional
practice in recommending exercises is fairly in line with this. Light exercises
are recommended for weak, old and children. A bit heavier types are for
ordinary people who do not aspire to be mallas. But those who desire to earn
name are asked to work very vigourously. The general recommendation is that
while taking exercises, the falling drops of perspiration should drench the ground
in such a way that the figure developed by the wet ground would resemble a
human form.
Atiśrama
Eventhough this excessive form is noted it is not recommended. It is a
strenuous effort beyond one's capacity (IX, 19).
The classification of these exercises is based on its amount, and the re-
commended types are based on experience. Some of the bad effects of Pūrṇa-
śrama arise due to inadequate preparation, whereas others are due to dietary
and other defects which lead to many diseases.
Time of exercise
Daily exercises are recommended to be taken in the morning. The seasonal
variations are also noted in Mallapurāṇa. The winter is recommended for
Pūrṇaśrama (December-April). In the summer (May-June-July) only Ardha-
śrama is recommended, whereas in monsoon light exercises are recommended.
Some days of rest are also enjoined. Specially Aṣṭamī, Caturdaśī; the
lost tithī, the days of Sutaka, Mahāṣṭamī, Srāddhapakṣa (Pitṛpakṣa), Akṣaya
navamī, eclipses, Akṣayatṛtiyā. These specifications generally mean that at
least once a week the rest day was observed and some times more days were
observed as rest days, depending upon the situation.
Massage
It is a well-known dictum of the coaches that exercises, massage and rest
are essential for proper training of an athlete. The Indian Mallas also recognis-
ed this aspect and had given due emphasis to massage.
Massage is known as Mardanā and here four types are noted as (1) Bhīm-
senī (2) Nārayaṇī (3) Citraṇī (4) Masṛṇī.
Bhīmsenī Mardanā seems to be massage with sufficient pressure. It is
supposed to remove heavy breathing, build up body, remove fatigue, reduce fat,
builds stamina, and beautify the body.
The massage reaching upto flesh perhaps lighter pressure than the first is
supposed to induce sleep, develop lustre and courage and cleanse and beautify
the body and keep the mind steady of the Asthi-Mānsāsāra Malla.
The Bhīmsenī Mardanā for Mānsāsāra is supposed to lead to enthusiasm,