1. Pole Mallakhamb

• Description: This is the most traditional and widely practiced form of Mallakhamb. It involves performing acrobatic and yogic poses on a vertical wooden pole.
• Pole Specifications:
  • Made of teak or sheesham wood.
  • Height: Approximately 2.6 meters (8.5 feet).
  • Diameter: Tapers from 55-60 cm (22-24 inches) at the base to 35-40 cm (14-16 inches) at the top.
• Techniques:
  • Practitioners perform static poses, dynamic movements, and complex maneuvers.
  • Common poses include handstands, balances, and intricate holds that require strength, flexibility, and precision.
• Significance:
  • It is the foundation of Mallakhamb and is often used for training wrestlers and gymnasts.
  • Emphasizes core strength, balance, and control.

2. Rope Mallakhamb

• Description: In this variant, a rope is used instead of a pole. The practitioner performs poses and maneuvers while hanging from the rope.
• Rope Specifications:
  • Made of cotton or hemp.
  • Length: Approximately 5.5 meters (18 feet).
  • Suspended from a fixed point and hangs freely.
• Techniques:
  • Requires strong grip strength, core stability, and coordination.
  • Poses include swings, climbs, and static holds.
  • The rope’s flexibility adds an extra challenge, as it moves with the practitioner’s weight.
• Significance:
  • Focuses on upper body strength and agility.
  • Often considered more dynamic and fluid compared to pole Mallakhamb.

3. Hanging Mallakhamb

• Description: This variant uses a pole that is suspended from above, allowing it to swing freely. The movement of the pole adds an element of unpredictability.
• Pole Specifications:
  • Similar to the traditional pole but suspended from a fixed point.
  • Height and diameter are comparable to pole Mallakhamb.
• Techniques:
  • Practitioners must manage the swinging motion while performing poses.
  • Requires advanced balance, timing, and adaptability.
  • Poses often involve dynamic movements and quick adjustments to maintain stability.
• Significance:
  • Adds an extra layer of difficulty due to the pole’s movement.
  • Tests the practitioner’s ability to maintain control in a constantly changing environment.