Warm Up Exercises for Bharatanatyam Dancers | Part – 2 | 2020 | Easy & Effective 10 min Routine

Warm Up Exercises for Bharatanatyam Dancers | Part – 2 | 2020 | Easy & Effective 10 min Routine


Namaste Welcome back to the warm up series for Bharatanatyam are you someone who struggles with full range of motion while dancing ? Well !! Then this video is for you In the previous video we saw ten exercises as prescribed in Bharatanatyam text and digest If you haven’t yet watched the video do click on the link above Today we will be practising some more dynamic and active movements where your joints and muscles will go through full range of motion and see how this will impact our dance Also, at the end of the video I am going to share a very useful pre performance tip So, stay tuned and watch the video till the very end Hastapadottana Kriya: Keep your hands in front of your chest And spine erect and kick your legs so as to touch your hand 1 . . 2 Do not round your back while doing this exercise nor get your hands down rather kick your legs as high as possible 1 . . 2 . . 3 . . 4 This loosens hamstrings and also targets the glutes and outer thighs, which will help you in all adavus mainly because we need those leg muscles for Aramandi also adavus like Naatadavu, where you stretch your hamstrings The next exercise is Hastha chalana Kriya Like the name suggests, Hastha is hand, Chalana is movement, there are two variations. First one being Manibandha Kriya Manibandha means wrist. So we move our wrist in this exercise. Hold the fist in front of your chest and start rotating your wrist…clockwise….and then anti clockwise Do not move your elbows while doing this exercise On my count, 1 . . 2 . . 3 . . 4 . back . 1 . . 2 . . 3 . . 4 The wrist is one of the most complex joints of the body containing bones, ligaments, connective tissues, muscles and nerves Its intricate structure allows for a broad range of movement when we do mudraas and use it for adavus and turn makes it widely vulnerable to tension injuries The second variation is Vartula Kriya Hold Mukula Hastha on your shoulder and start rotating your shoulders clockwise . . . and then anti clockwise. On my count 1 . . 2 . . 3 . . 4 . back . . 1 . . 2 . . 3 . . 4 We perform so many Adavus with hands in Natyarambha I am sure all of us have experienced pain in shoulder and arms while doing Alaripu Stretching shoulder can help to stimulate circulation and releive tension, this helps to bring more oxygen to your muscles, which can reduce lactic acid production The next exercise is Greeva Kriya, Greeva is neck start moving your neck from the right to the left, and go one full round repeat the same from the left 1 . . 2 . . 3 make sure you don’t close your eyes while doing this exercise this exercise helps to relieve stiffness in the neck and the back The next exercise is Vrukshaasana or the tree pose It is a balancing posture. Stand with both your feet together with spine erect bend your right knee and place it on your left thigh make sure you do not place your foot on the knee that might be injurious. If you cannot take it all the way up keep your foot on your shin or your ankle So, once you get into this posture Fix your gaze and inhale, while you take your hands up into Anjali hastha and balance Repeat the same on the left Count ten 1 . . 2 . . 3 . . 4 . . 5 6 . . 7 . . 8 . . 9 . . 10 It relaxes, brings balance and equilibrium to your mind It activates the spine, pelvis and the abdomen Baddhakonaasana…Broaden your shoulders, keep your spine straight Fold your legs and clasp it with your palm Push your leg with both your elbows, such that the thighs touch the floor Do not round your back while you do this and do the butterfly action multiple times 1 . . 2 . . 3 . . 4 This aasana literally benefits all adavus, as it helps to open up your hips, strengthen lower back and abdomen If you struggle to get off the floor while doing Mandi adavu and cannot open the hips in Mulu mandi, this would be your go to exercise The next asana is Pavana Muktasana Lie down on your back Fold your knees and bring your thighs close to your chest Grab your legs with both your hands and exhale while you touch your nose to the knees and hold the aasana for ten seconds Release and repeat the same It strengthens the abdominal muscles, increases blood circulation in pelvic region eases tension in lower back and neck Trikonaasana or the triangle pose Keep your legs apart and raise your arms parallel to the floor take your left hand to the sky and place your palm on your shin or the floor if you can reach it bend towards the side from your hip, exhale and extend your torso and lengthen your tailbone Make sure you do not bend forward while doing this Repeat the same to the left You could also place your hand on the shin if you cannot reach the floor It gives strength to your legs, feet and ankles stretches hips, groins, hamstrings, calves and spine As i mentioned in the previous video it is good to add some kind of cardio in your warm up. So sit down in a mulu mandi Clasp your hands in the front or keep it on your waist for balance and start jumping 1 . . 2 . . 3 . . 4 . . 5 You could also increase the pace to increase the heart rate I have done only few reps to demonstrate all the exercises I recommend that you do all the exercises atleast ten times and repeat it for five sets Time for the tip !! Do you face a dilemma whether or not and how much water to consume before a performance ? Too much water ?? You can’t dance. Too less water ?? You get cramps and feel dehydrated during those long performances So what is the optimum amount of water intake and when should you drink water ? Its good to hydrate atleast 30 mins prior to dancing but 60-90 mins in advance is the best. Try to consume atleast half a litre of water one hour before your performance or 100-200 ml if hydrating 30 mins before your performance That way, you need not worry about the nature call or feel dehydrated during the performance If you liked this video and found it helpful make sure you hit that like button and leave me a comment below as to how you have adapted these exercises in your regime Your doubts and suggestions are also welcome Also, share it with your friends who might be in much need of this and be sure to subscribe to my channel. Because I post some super useful content every single week. Thank you so much for watching and I will see you next week

12 thoughts on “Warm Up Exercises for Bharatanatyam Dancers | Part – 2 | 2020 | Easy & Effective 10 min Routine

  1. Hello Everyone! Hope you are enjoying the videos as much as I am enjoying providing new content every week! Please share this video with your friends who would be interested and let me know in the comments as to how you liked the video. Also let me know what you want to see in the upcoming videos and I promise to give them to you very soon! 🙂

  2. It's awesome !
    Beautifully narrated and performed !!! Definitely useful for all dancers but also for everyone else to keep oneself fit !
    For a change and also to keep everyone looking forward to your weekly postings, could you please post one of your trekking videos ??

  3. Sooper.. Keep growing dear prathibha. Very useful for dancers. You have made all steps very easy and nice explanations. Proud of you.

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