The Shena Board, DIY build and basic demonstration
The shena board is a length of board raised off the ground by wooden feet. It has been used since ancient times by Persian warriors to assist and give greater variety with push ups and continues to be used by people who practice Pahlavani.
This practice uses Persian meels (heavy clubs), wooden shields, metallic archery bows and shena boards. There is also the practice of spinning in circles, where we get the term whirling dervishes from. The exercises performed are done to drumming and chanting which provides instructions to the practitioners and a calm/meditative environment.
Shena means ‘swimming’ in Persian. Which describes the tone of the exercise, fluid, wave-like and circular motions. The board provides a stable platform which allows for greater leverage, better range of motion, variety of movement and is easier on the wrists.
Materials:
- saw
- drill
- 3 drill bits (1 smaller for pilot holes, 1 larger for countersinking and 1 to screw in the screws)
- 4 4 1/2” wood screws
- wood glue
- 2” x4” x6’ board
- ruler and or carpentry square
Instructions:
First measure your shoulders across the body to determine your shoulder width, mine was twenty-four inches. Then add four inches on either side to allow some room for your hands, this came to thirty-two inches for me. Measure and cut that length of board then set the piece aside for now. Measure and cut four 4” x4” squares from the length of board. Glue two of the square pieces together to make two 4” x4” cubes and allow these to dry. Divide the large piece into three and glue the cubes with the middle of the cubes at the thirds of the main body and allow to dry, for me I rounded down to ten inch lengths. Next use your drill to make two pilot holes per foot at opposing corners. Then countersink these holes with your larger bits at approximately one inch in depth. Then screw in your four and one half inch screws and you are done.
Please do not forget the safety tip in the video so you do not harm yourself.
Thank you
https://youtu.be/MD-jJvGa2_U
This practice uses Persian meels (heavy clubs), wooden shields, metallic archery bows and shena boards. There is also the practice of spinning in circles, where we get the term whirling dervishes from. The exercises performed are done to drumming and chanting which provides instructions to the practitioners and a calm/meditative environment.
Shena means ‘swimming’ in Persian. Which describes the tone of the exercise, fluid, wave-like and circular motions. The board provides a stable platform which allows for greater leverage, better range of motion, variety of movement and is easier on the wrists.
Materials:
- saw
- drill
- 3 drill bits (1 smaller for pilot holes, 1 larger for countersinking and 1 to screw in the screws)
- 4 4 1/2” wood screws
- wood glue
- 2” x4” x6’ board
- ruler and or carpentry square
Instructions:
First measure your shoulders across the body to determine your shoulder width, mine was twenty-four inches. Then add four inches on either side to allow some room for your hands, this came to thirty-two inches for me. Measure and cut that length of board then set the piece aside for now. Measure and cut four 4” x4” squares from the length of board. Glue two of the square pieces together to make two 4” x4” cubes and allow these to dry. Divide the large piece into three and glue the cubes with the middle of the cubes at the thirds of the main body and allow to dry, for me I rounded down to ten inch lengths. Next use your drill to make two pilot holes per foot at opposing corners. Then countersink these holes with your larger bits at approximately one inch in depth. Then screw in your four and one half inch screws and you are done.
Please do not forget the safety tip in the video so you do not harm yourself.
Thank you
https://youtu.be/MD-jJvGa2_U
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