Bharatanatyam | Hip openers for Turnout & Aramandi | Effective Conditioning Exercises | 2020
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- Опубликовано: 24 июл 2024
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This video contains hip opening exercises to train your deep turnout muscles for improved Aramandi. The exercises make you recognize the relationship between hip stability and turnout range. Also help to specifically train the hip flexors for their very important role of supporting the leg during turnout and hence Aramandi.
Hope you find them helpful
.
Recommended Exercises:
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Other stretches I Have Mentioned in the Video: • Bharatanatyam Stretche...
Conditioning Exercises in video:
==========================
Introduction - 0:00
Malasana - 2:01
Seated Internal Hip Rotators - 2:41
Clamshell - 3:14
Supine Leg Circles - 4:01
Low Lunge - 4:49
Baddhakonasana Variation - 5:46
Fire Log Variation - 6:46
Hip Flexor Stretch - 7:58
Squat Internal Rotation - 8:44
Warrior II Variation - 9:29
This Week's Tip - 11:28
#Bharatanatyam #BharatanatyamDance #Aramandi #Turnout #HipOpeners #ConditioningExercises
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I struggle a lot with aramandi.. Thanks for uploading this video..These exercises will surely improve my aramandi.. keep uploading more.. keep rocking!
Thanks. Glad you found it useful :)
OMG You are reading my mind! Been dancing for 10-13 years now but had a 3yr break few years ago and my dance has never been the same. I discovered my turnout wasn't what it used to be and I had been hunting for hip openers for aramandi the last 3days and only to find none. Was going to settle for a ballet workout but you read my mind! Thank you so much - follow all your videos religiously!
How awesome is that! Thanks for following the routines and practising with me :) Really happy it's been helping you..
Also, next time do let me know if you are looking for any specific content on my channel. I will try and make a video for the same. I am not sure if I can continue to read your mind ;) Cheers :)
I have the same problem. I have been trained in Bharatanatyam for like 15 years. I was so active in dance, used to go to competitions, and practice regularly. But when I got admitted to college, I had to leave my dance classes. Just a pause of few months, I gained weight exponentially, and there was no more flexibility, stamina, strength, and it was sooo depressing to see myself in an awful aramandi. I am still struggling with fixing this! This video is really helpful!
Kindly stay tuned! A video for this is on the way :)
I am in the same boat! I wasn't able to dance. But I did many of these in my yoga class and am able to regain flexibility. And @prathibhakini, thank you very much for such a nice collection of exercises!
Do checkout my other content on Bharatanatyam. I share new videos every Saturday at 7 PM. I conduct Online Bharatanatyam Classes for all time zones. Check the *ABOUT* page on my channel for details. I also conduct *YOGA* & *Strength & Conditioning* workshops once a month. Checkout my *RUclips Story* & *Community Tab* on my channel for upcoming dates. Do subscribe to get notifications about the same.
Also let me know what you want to see in the upcoming videos and I promise to give them to you very soon! :)
Defn recommend the other warm up exercises for upcoming dancers 👍🏻
@@maddybaliga Yes, they are a MUST!! :)
Very useful video....not many people give importance to these very effective exercises 👍🏻😃
Very true! Ty for editing it this well :)
Beautiful editing Madhu.
You are no less than a Professional. 😀🙏🙏🙌🙌
I follow your video religiously and my dance has improved so much . Thankyou for sharing your knowledge ♥️
How awesome is that! Soo happy to know.. Ty for practising with me...
most awaited video... thankyou so much...Pratibha keep showing your pratibha to the world.
Hahah! Thanks :)
Thank you!
You are welcome
Not many people give such detailed tips..thank you for trying to make all us dancers better..♡
Pleasure is mine🙏 ty for watching my videos
Thank to so much ...
you are welcome :)
Thank so much Pratibha. I love all your videos. Those are very helpful
Very happy you like them 🙏 thanks for watching
Thank you so much for this video ma'am.....I will use these exercises well 😃👍🏻
Awesome! Keep practising :)
Thank you so much.. very helpful exercises 😍
Ty so much for your support! Glad you liked the exercises.. :)
This is an amazing video.. its very useful for bharatanatyam dancers... Thank you so much for this video..
Very glad you liked it, Maitri :) Ty for practising with me..
The beauty of nritta lies in Aremandi. When adavus are executed with perfect Aremandi... it not only looks powerful and graceful but also creates energy in the dance. For Sure all these exercises will help the dancers 👍👌
Well said! Hope all benefit from it.
Thanks :)
Another very useful video for araimandi. Thankyou! Also a very good tip that should be considered seriously by all dancers including me.
Thanks a ton for watching my videos and commenting promptly! :)
It's very much useful! Thanks a lot for sharing ❤️ Much love & Support for your work 😃
Ty very much🙏
Another very helpful video....keep the good content coming 👍🏻😃
Thanks Pratima :)
Thankyou so much for this video it is surely going to help me improve myself 😊
Very happy you found it helpful.. keep practicing! Cheers 😊
Thank you so much for the detailed tips
Pleasure is mine🙏
Thanks 🙏✌
Always welcome :)
Again thank u for those careful tips
Always welcome :)
This video can help me so much....thank you akka 😊
Good to know.. Keep practising :)
Thanks akka . This is a wonderful and a very useful video . Will surely Practice 👍👍❤️😊
Thanks Sharanya :)
Amazing! Let me know how your practice goes..
Thank you
Pleasure is definitely mine :)
hello, Pratibha ji ..This is the first video that I watched and it is imposing it me . Actually it is was that I was looking for . Thanks
My pleasure 😊
Nice one again 🙏 truly inspired by u♥️
Thanks a ton.. :) Ty for watching and practising with me...
Very nice excercises and information... I definitly try this
Ty..Please do! And don't forget to tell me how you like them :)
This video is very useful for me akka definitely I will do these experiences regularly to improve my aramandi thanks once again
So nice of you to write to me every time! Happy practising :)
Didi this video is really very use full. I do it for 4 times in last tow days. I think its working. I hope I will do it. ❤️❤️❤️❤️❤️ love you didi
Good job! Keep practising🤗
These exercises are definitely useful Pratibha. also thanks for clearing most of the dancers out there that spreading the legs toward the side is from the hip. 👍
My pleasure 😊Thanks for practising with me!!
I'll try them definitely.. ❤️👍
Hope you enjoy..Let me know how it goes! Cheers :)
Today's video is very useful for me akka thank you so much for sharing this video
My pleasure! Happy practising :)
Very nice and many were expecting this from you. A MUST for young dancers. 👌👌👍👍
Thanks a lot :)
May be it's extra useful, but it's useful for us general public also. We could keep our ಕೂರ್ಟು in shape.
@@gkbaliga Hahah :D True!
Very useful video, I will try 🙏
Awesome! Let me know how it goes..
Great video! I'm trying to learn how to do the splits and needed to find a way to open my VERY tight hips. Thanks!
Glad you liked it! :)
Hope you checked this video ruclips.net/video/OqR2a7UHlGY/видео.html
Thank you! I enjoyed your tutorials to strengthen the right muscle groups for Bharatanatyam.
I have a 5 year old daughter who recently started taking Bharatanatyam classes. She thoroughly enjoys dancing and needs some help to progress to a full hip kick jump. Could you post a video to help her get there? Thank you!
Thanks a lot! :) Really happy to know it is helping young dancers.
I am not really sure what you mean by full hip kick jump. Kindly elaborate.
Hello
Nice vedio akka definitely would try these as well slowly😃❤
Yes, take it slow and practice 3 at a time or so :) Ty!
Thank you soo much mam 🔥🔥🔥🔥🔥
Pleasure is mine
Very nice .
Thank you! Cheers!
This is very useful video sister thank-you so much😍😍😍😍😍😘
You are welcome :)
😍
Hi
@@sureshkumarperumal8236 hello 😊
Thank you for sharing all your knowledge ma'am....can u pls advice few suggestions for female dancers to get rid of enlarged lower waist and thighs 🙏
There is not a way to lose fat ONLY from certain body parts. You need to tone down your complete body and eventually you lose fat from your waist and thighs. (Lower abdomen and waist fat being the most difficult to burn for most of them!) If you hear people telling you otherwise, please don't fall for such false propaganda :)
Nice
Thanks mayi for your constant support! :)
Happy Yoga day Teacher. 🙏 This is very useful for all of us dancers as well as non dancers. We can really feel the muscles involved in hip movement when doing these exercies.
First I thought these were impossible for me, but as I tried them, I find these are very useful for strengthening the muscles connected with the hip.
Surprisedly, I could do Malasana properly, Seated Internal hip rotators are doable, but I can't bend the legs to touch flat on the ground. Clamshell are simple, but it really moves the hip muscels. I was already doing Supine Leg Circes off and on, but I was holding the toe facing up. Lower back muscels get really stretched with Low Lunge. Baddhakonasana variation .... Ha ha... this is fun. Ragade dano so, very nice. Fire Log Variation is also nice... but he he he.. I didn't hold for 20 seconds. Hip Flexor Stretch... though I could bend the legs, I was rocking front and back and was not able to balance properly... I need little practice. No, I can't bring the knee to the floor as in Squat Internal Rotation, in fact I can barely bend. Warrior II Variation is nice, really stretch the leg muscles along with lower back muscles. Very nice. Thanks for the lessons. 😍😍😍
I'm soo pleased to know you tried them :) Hahah.. Ragado :D That really works on glutes as well. You cyclists also need very very strong glute muscles, if am not wrong :) Thanks again for an elaborate review! I enjoy reading it and get a sense of satisfaction for the effort I put :)
@@PratibhaKini Yes. We need strong glutes, but they develop as we keep cycling. In the initial days of cycling I had cramps often, but now that glutes are developed, no more cramps. But the issue with cycling is only those muscles required for cycling get developed. That's why we need all round exercises for muscles not used in cycling and so your channel is helping me with that
@@gkbaliga Sooo glad to be reading this comment! Happy it is helping you :)
This is a very amazing video and very helpful for bhartanatyam dancers like me. Can you plz do a video on bhartanatyam expression and how to improve them...and which exercises are the most important from your videos to start your bhartanatyam practice
Can you give link for suptavira assana and side to side squad
Thanks Monika! I have noted down your suggestion. Although I don't really know if a video would do justice to it.. "Abhinaya" in itself is a very vast subject :) No exercise is unimportant if you ask me :) I suggest you do exercises which warm up all the major body parts which you use for dancing. For easy warm up exercises : ruclips.net/video/oFB68sm9rXo/видео.html
Intermediate exercises : ruclips.net/video/Rj5YX7K43R4/видео.html
@@aaradhyas8128 As mentioned in the description box of this video, you could find other hip openers here ruclips.net/video/t0FBzJQ3zo0/видео.html
@@PratibhaKini thanks very much 😊😊
You are welcome :)
❤️❤️❤️
Thanks!
Ma'am I'm 20 yrs and I've started learning Bharatnatyam just a few months before and I face problems in standing up from the muzumandi position. Maybe due to heavy thighs, once I sit I sink down and can't get up. Plz make videos for such problems for grownup beginners❤️
You might not be able to come up since your leg muscles are not strong, or you might be sinking down because you don't hold your core. Try strengthening your leg and holding core.
Check these videos : ruclips.net/video/SerNBEMvh4M/видео.html and ruclips.net/video/WF1qS589fvc/видео.html(In the tip section I have covered what it means to hold the core). Hope you find them helpful.
@@PratibhaKini Thank you Akka❤️
@@aditiananyavani4587 Anytime :)
Thanks pratibha. Very useful video. U explain so nicely. I would like to ask, how many times in a week do I have to practice this exercise?
Thanks!! You could choose any 3 exercises(and keep changing every time to add variety to workout) from this video and add it to your routine when you work on lower body.. There is no hard and fast rule as to how many times in a week you must perform these. Once you work on a muscle, rest the muscle for 2 days before you could work on it again. In simple words, you could do this every 3 days :)
@@PratibhaKini I got another questions answer😃 thank you didi.
@@sanchitabanik6479 👍🤗
Always you are Sooper se Ooper Madam
Thanks a lot :)
Excellent videos and tips. Thank you Pratibha! How many times in a week one needs to do Hip opening exercises? thanks
Thank you. Follow this guide for some suggestions on the routine pratibhakini.app.link/VSG
*check the description of the link shared...
Namaste mam ur all videos are awesome... My sincere req is plz do video on pre and post workout foods... Being a classical dancer due to the workouts I feel very hungry after 30 min of my dance... I can't do more tym coz I feel low... So plz plz share how to take food plz
Namaste! Ty... Diet/nutrition need to be customised based on many factors and cannot be generalised. However I will try to address this to the best of my knowledge in one of the upcoming videos. Stay tuned :)
@@PratibhaKini tqsm waiting eagerly for ur video on this
@@smileysmiley466 Sure :)
As promised, here is a video on diet and nutrition: ruclips.net/video/AJnETFh1wDk/видео.html
ruclips.net/video/lPHWRHWvQmM/видео.html
Let me know how you like it! :)
@@PratibhaKini it was awesome mam it is much more helpful for me.. I saw the video n shared to my frds also.. Mam another request from my side is I'm feeling of thigh pains during dance.. Plz let me know how should I tackle them
Hi dear, as you say it must be ensured that the core is always engaged. But how to exactly do that? Could you please let us know how to ensure we are engaging the core while doing the exercises or while practising/performing bharatanatyam?
I'm a beginner. Pls help.
Thanks in advance & please keep up the good work😊👍🥰
I have already addressed your query here : ruclips.net/video/WF1qS589fvc/видео.html
Pls check and let me know if this helps :)
@@PratibhaKini Oh yes😊.Thank you for the link..I'm new to the channel. Will inculcate your tips into my routine.❤
I'm a beginner ...started learning dance after 50 years old.. for the last 2 years I'm learning bharatnatyam dance..My problem is that when i do dance in the sitting position i can get up fast according to the tune..some times i loose balance or sometimes I can't simply get up or need support in doing so.. ..Can you tell me any specific exercise or techniques for that?
From what you described, I gather that you need to work on leg and core strength. Check these out
ruclips.net/video/K61bHT2Cgrc/видео.html
ruclips.net/video/SerNBEMvh4M/видео.html
ruclips.net/video/WF1qS589fvc/видео.html
I am learning bharathanatyam but my Aramandi position is not good due to heavy thighs and also I am able to sit in muzumandi but unable to get up. Please help me. When practicing these exercises, getting thighs pain and I am stopping. Please help me. Also when I am doing tattaduvus, practicing it. Stopping in middle due to pain.
You can't lose fat only from your thighs. You need to tone your entire body. Check these out : ruclips.net/video/SerNBEMvh4M/видео.html & ruclips.net/video/Rj5YX7K43R4/видео.html might help.
Also add some cardio along with strength training in your routine.
Hello mam
I am 39 year old and living in Delhi
Mam I love to do dance from my childhood but didn't learn classical dance like bharatnatyam but now I want to learn that can I learn in the age of 39 and where to learn this dance form online or any Institute or from you can you suggest me about all this
Hello! Absolutely. Age is just a number :) You could starting learning Bharatanatyam at any age. I'm planning to start online classes very soon. Stay tuned for updates :)
I am starting online Bharatanatyam class. Do check the post on my youtube community and direct message me for details if interested :)
My lower back hurts when I do Malasana, Am I doing it right or is it because my lower back is weak ?
It could be due to multiple reasons. Difficult to pin point without examining.
Can we do this daily? How many exercises i have to do ?
Read the description of this playlist pratibhakini.app.link/VSG
Akka how can I turn my padded feet into curve feet akka
I really don't have a solution for this.. I myself have a flat foot.. as long as it is not hindering your movement, I don't think you should bother. Else consult a physiotherapist.
Prathiba madam...i want to learn Bharathanatyam for the first time at 37 of age..can i do this..or i get any health issues..and my weight is 70...plaese give a suggestion like a sister
There is no age bar to learn any art form. There will not be any health issue if you dance under the guidance of someone knowledgeable. Also, it is important to strengthen and prepare body to dance injury free which can be achieved by sticking to a workout regime.
Thank you
You're welcome :)