Bharatanatyam Stretches | How to improve Flexibility | 2020 | Top 10 Exercise routine
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- Опубликовано: 24 июл 2024
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Stretching keeps the muscles flexible, strong and healthy, and we need that flexibility to maintain the range of motion in the joints while dancing. Without it, the muscles shorten and become tight. That puts you at risk of joint pain, strains, and muscle damage.
Having a good range of motion aids in making a dancer's work appear more seamless. Flexibility also reduces the risk of injuries and soreness. Not only does flexibility elongate your lines, but also enriches the aesthetics of your dance.
Here I am sharing some exercises which I practice to increase my flexibility and have helped me immensely with my practice. I hope they are useful to you and help you with your dance.
In this Video :
===========
Introduction - 0:00
Prasarita Padothannasana - 1:30
Parshvothanasana - 2:59
Parivratta Utthanasana - 4:10
Lunging Hip Flexor Stretch - 5:08
Lizard Pose - 6:33
Dolphin Pose to Elbow Plank - 7:27
Forward Fold with Bent Knee - 8:37
Extended Supine Hero - 10:04
Wide Angle Seated Forward Bend - 11:51
Upward Plank - 12:58
This Week's Tip - 14:16
#Bharatanatyam #BharatanatyamDance #FlexibilityExercises #StretchingRoutine #WarmupRoutine #ConditioningExercises
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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! :)
Looking forward to bringing a lot of new videos with you on the channel. Great going !!
@@maddybaliga Thanks!
@manoj borkar Sorry? I did not get you.
Oh yes....we are at a higher level now. Come on girls....you can try and build up your stamina. !!! 👍👍👌👌
Yes! Level up it is :)
You too can try the scale down version :)
Yes, these are challenging exercises !! :-)
come'on girls? what about boys. You evil feminists who thinks all the scholarships belongs to females.
People would definitely benefit by going through the warm up videos on your channel first and then this Stretches video to follow it up :-) Amazing stuff !!
Thanks! Hope so :)
Thank you this helped me to understand the stretches still deeper l will do it as much as possible
Very happy it was useful! :)
Very gud video for dancers to enhance flexibility 👍🏻
Ty for your feedback dear! Keep dancing :)
Super stretches 👍🏻 Waiting for your performance videos....keep them coming 😃
Ty so much! Will definitely upload soon 😊
Hi Akka
Thank you for uploading this vedio. Definitely will start exercising these along with worm up exercise that you shared last week.
Definitely would try to improve my stamina by following your instructions.
Due to lack of stamina I find difficulty to dance at a stretch. Thanking you again for these vedios are very helpful for me. Eagerly waiting for next vedio along with additional tip☺
I can't tell you how happy I am to read your comment! Even if one dancer implements this, it will be worth the effort I put!
I am sure your stamina and flexibility will increase over time! Keep up the good work Surabhi..
Will definitely post the next video with a tip :)
Thanks akka !!!! It is very instructive ,impressive and well explained . Will surely practise all these tips .thanks once again 👍☺️☺️☺️
Lots of love to you! Keep practising.. and ty so much for your feedback ♥️
So glad to see you again with all the exercise routine here today. Love and best wishes to you from the Philippines! Cheers!
Thank you so much :) Cheers!
I have been doing this since 1 week and I love it. Thank you this video is really helpful.
Wow! How awesome is that!
I'm sure you will see changes very soon.. Or would have already felt some changes in your body..
good going :) Ty for the feedback!!
Really good one.Very informative.
Thanks a lot! :) Glad you liked it ...
Nice video akka.. really helpful 😊
Very glad you found it helpful :) Ty!
Superb dear... Keep doing this awesome work.👏👏
Thanks a lot for your encouragement :)
Thank you for these wonderful videos akka, will do it every day
Pleasure is mine! Awesome😊
I tried your workout today morning, God! looks so easy when you do. You are amazing. Great stretches
That's awesome! Keep trying..you will definitely get there.. and thank you very much 😊
Very nice video Akka sure will follow these exercises want more videos akka 😊
Definitely Amisha! Keep practising.. More to come :)
Really really very very superb exercises for even who those don't do Bharatnatyam, can keep very well fit!
Thank you so much! Glad you liked it :)
When I first did this I could not be able to do the full exercise. But now I have the stamina and didn't get tired . I really didn't believe that I could do the whole exercise.even though I could not touch my legs. As said I am stretching regularly and hope that I get flexible faster . Thank you mam for uploading this .
Awesome! Great job 👍
This is awesome thanks!!
Pleasure is mine
Lovely it’s so helpful Pratibha as dancers we should stretch before dancing
Thanks Ashrith! Very happy you found this helpful! Absolutely 😊
Amazing video!! I was looking for something like this for a long time now. Definitely going try.
Thanks a lot Pooja😊 sooo happy to hear this! Lots of love ♥️
@@PratibhaKini Want more of these videos
@@poojashanbhag1810 definitely 😊
Very nice and useful video... Well done👍
Thank you so much :-)
Namastey
I did some of flexibility exercise amongst above all alongwith leg strengthening and my lower body muscles breathe and strengthen better than before. All it helped in aramandi posture n balance. Thank you so much.
How wonderful is that! So happy to know you tried them all.. Keep practising Prachi♥️ Happy dancing!!
Thankyou for posting the video
My pleasure :)
Nice tips
Thanks a lot :)
Important to strech every day
Absolutely :)
Ma'am Thanks for these exercise.
Pleasure is mine 🙏
Hi prath!!
Yet another amazing video!!
Well said about doing counter poses to balance each asanas
As you'd suggested last week started maintaining a journal to record n check my progress
Hope I get to replicate what u do in the next couple of weeks if not days
You've been my role model since the first time we met.. I believe emulating u is how I've improved
N yeah I do need a tip on one particular thing
How do u manage to sustain the same energy level at the end of a margam?
Especially a nritta item like thillana after over an hour's performance..
Hey Minu! Very happy to know that you started implementing the tips from my previous videos..
And what better feedback than this!
Also, very sweet of you to say that :)
Regarding the question you asked, I would say,
1. Practice
2. Endurance training
Nothing like practising dance for long hours. To perform a Margam, you should have practised the WHOLE Margam AT LEAST few times, AT A STRETCH off-stage. Otherwise it would be a nightmare on the day of performance.
Also, I do cross train to improve my endurance. Long distance running has helped me a lot with my stamina.
That way I try to somewhat sustain the energy level till the end :)
Hope I answered your question. Am soo glad you asked me that :)
@@PratibhaKini
Hi pratibha!!
Thanks for the quickest response!!
Noted on the tip to improve stamina!!
Will work on implementing the same
@@Minakshi2529 Let me know how it goes! Will look forward to hearing from you :)
Thank u
You are welcome :)
Superb
Thank you :)
Hey akka!!! Thanks for it!! I will surely start doing all these after my board exams ... And will surely improve my movements and flexibility... Good explanation with benefits also... Lots of love akka... Keep going ♥️♥️
Thanks Ananya! :) Can't wait for you all to try and share feedback!
Yes, study well for your boards.. All the best :)
Thanku
Hey thanks for this really useful video! Would love a video on complicated dance poses and how to achieve them😊
Thank you so much Deepika! Could you elaborate on what exactly you mean by complicated dance poses? Would love to make a video if it helps you out :)
@@PratibhaKini Poses based on different eka padasanas. Asanas close to Natarajasana, definitely not as complicated but close alternatives to it. Basically poses that require body flexibility and steps on how we can achieve them with exercises.
@@deepikaselvamurugan6405 Noted :) Will definitely try to make a video on it :) Ty for reaching out!
@@PratibhaKini Thankyou!😊
@@deepikaselvamurugan6405 Pleasure is mine :)
Thank you so much
You are welcome :)
😊
Very good video for bigginers
Thanks :)
Hi Pratibha, remember me it's me Priyanka . I just came across your video and it's really very helpful and awesome. All the best for your channel 👍
Hello Priyanka! Of course I do. Thank you so much 😊
You are always amazing! Could you please suggest what time of the day would be best for stretches?
And a very useful video it is!!!!
Thanks!!
Like I mentioned earlier, I suggest that you keep a day or two for yoga and stretching in a week. This could become your main workout for that particular day or you could also do these post your strength training. Time depends on when you prefer to workout. It could be early morning or evening or whatever suits you best. Hope I answered your question :)
@@PratibhaKini thank you so much!!🙂
@@virajavedanth160 Pleasure is mine!
Watching ur vedio for the first time its great !! Nd the location is also beautiful. Where do u live
Thanks a lot 😊I stay in Harlur, Bangalore.
😍😍😍😍😍😍
Thanks !!
Good job Didi now I can also do split
Thanks.. great😊
Very useful experience,
If one could not bent forward to knee how to do so. Please share some video regarding it.
Thank you
I didn't understand your question.. Kindly elaborate.
Hi, can u plz tell me whether is it important or to skip the use of Alta on finger tips in bharatnatyam ! I ve learned one sholudnt but I see many dancers skip that Y? The kuchipudi n odissi dancers always be inthe full makeup, which is so beautiful. 😊
I do not know the reason behind this. Will let you know if I find out 😊
Such a great video!
Thank you so much :)
No problem! I actually have a question for you. Sometimes after I stretch my knees have a sharp pain. Is there any way I can get rid of this?
@@swapnanataraj7095 Yes. Visit a physiotherapist right away :)
Ok thank you!
Love
🙏🙏
Hi! Can you also post yoga exercises for dance?
Will do :) Ty for the suggestion.. Stay tuned!
Really useful video, wondering if you would be able to make a video for flexibility exercises for difficult bharatanatyam poses
I have already made a video of exercises for flexibility.. do check it out.
I couldn’t locate it.. could you guide me to which one it is?
Aswome sister
Thanks
Ayyo... I was disheartened when I looked at these tough stretches. But happy to get the tip. Oh .... yeah. .... I can do that. 20 minutes stretches at least 4 days a week. I am already doing that.
Pls don't be disheartened! Like I mentioned at the end, you could increase the intensity very slowly. For now you could try the scaled down versions of all the stretches in this video. Very happy you stretch regularly! No wonder you have been cycling injury free 😊
@@PratibhaKini Oh yeah. Thank you
@@gkbaliga Anytime :)
I am feeling flexible 😊
Awesome..ty for working out with me
Even I am a Bharatnatyam dancer
It s very helpful thank you lot how many days it takes to see results of flexibility
You are welcome. Depends on a lot of factors like consistency, how many sets you do and how often, your current fitness level, nutrition, sleep and recovery etc
It's a wonderful experience after performing these streches.....May I how to get rid of knee pain after the practice and performance please...
Glad you liked them!
Yes, I have already uploaded a video to tackle knee pain :)
Pls check this video and let me know if it helps ruclips.net/video/_a0FOaYH9tA/видео.html
Thank you so much....I will go through this link...
@@kathyayinishringari1276 Pleasure is mine!
Hi. I'm a dancer suffering from herniated disc. So I'm restricted from doing certain excercises involving front bending. It would be great if u could help me with few stretches that help me without hurting my back.
As much as I want to suggest, I will refrain from advising you. I recommend that you ask your doctor. Since it's a medical condition, I shouldn't be giving you wrong advises. Injuries and ailments are to be dealt with utmost care. Hope you find a good physio therapist or doctor who would help you with this.
Good but one doubt can we do all these asanas within 30 minutes or much longer duration
Both.. depending on what you want to achieve.
hi i've been doing bharatanatyam for quite some time (about 8 years now) and im 15 years old... i'm almost barely flexible naturally and growing up complex poses and poses involving back flexibility never came to me. i've been doing stretches for few years now but almost no improvement. i'm starting to watch your videos and follow them. are there any other tips you have for me as i have naturally stiff muscles? thanks.
Join a yoga class.
Good video.babu kootura
Don't know what the last two words mean.. but Thanks a lot :)
Im trying to do splits from one year can you tell me easier way to do splits
I do not think there is an easy way to achieve it. You need to work on your hip mobility.
Anjaneyasana and kapotasana variations help with the same.
Hope you checked this video ruclips.net/video/OqR2a7UHlGY/видео.html
To decrease thigh and hip thickness which regime should i follow, is this routuine enough?
I do not think you can reduce fat from one part. My advice would be to work on all parts of your body. Combine cardio and full body strengthening to tone your muscles :)
Thank you
@@atreyee4581 you are welcome!
Hello Pratibha, I was dancing for 8 years and I stopped and now it's been like 10 years that Im not going for classes, coz of which my flexibility is affected.... Can I start with these to get back the flexibility
Hello! Definitely :) I'm sure it will help.. Let me know after you practice for a month or so. You should be able to see the changes :)
Hello Ma’am
Very useful video. I struggle a lot to balance when I sit in Murumandi and also getting up from murumandi is very difficult.How can I improve ma’am?
Thanks! Build leg and core strength. Exercise regularly. I have made videos for both. You can check them out
@@PratibhaKini thanks a lot🙏
Will do
@@rashhk1 happy dancing
Is the protein diet important?
Indeed😊 watch my video on diet and nutrition for more information.
How much times do
ruclips.net/video/t0FBzJQ3zo0/видео.html - Watch this
I had my delivery 5 months ago and it's a normal delivery.. Can I do these streaches?
It is best to ask your doctor or someone who specialises in pre and postnatal yoga. I do not want to advise since this is not my field of expertise :)
@@PratibhaKini okay... Thank you 😊.. And Also I wanted to know that do you take online barathanatiyam classes?
@@seethalakshmi3172 Currently I do not conduct Bharatanatyam classes online. But will update my social media handles when I plan to start one :) Stay tuned :)
Every time i try my best to increase flexibility, but its really difficult as iam tall. I have seen many people with short height being more flexible. They are so lucky.
I do not think that is true 😊
I am not denying the fact that no two bodies are the same though..
Akka I am going to join dance class how should I prepare myself
Your teacher will guide you. There are no pre-requisites other than willingness to learn the art form :) All the best!
Ok akka thank you
@@fortunefinancials143 you are welcome!
Sri Gurubhyonamaha mam
I am 11years old and learning Bharatnatyam since the age of 6.i loved doing all flexibility excersises especially ☝. I am struggling a bit with mandi adavus so can you suggest some works for performing good mandi gesture.Also I am little worried about my height.If I do these excersises will this be helpful for my growth too.
Namaste! Happy you liked the stretches :)
You have to work on keeping your core tight while doing mandi adavus. Will try and make a video for this. Thanks for asking.
About the height, I am not the right person to advice.. It is outside the purview of my knowledge.. :)
Hey! As promised I have made a video to improve Mandi adavu. Do check it out and let me know :) Click on the below link to watch..
ruclips.net/video/5b8mni-Co94/видео.html&lc=Ugylm-mzEdAnKfr-7wV4AaABAg
Haiii.. akka I have one doubt..is there any problem practicing yoga during periods.🤔🤔🤔
No problem at all! If your body allows you to do yoga or exercise in general, there is no harm whatsoever :) Avoid inversions and always listen to your body..
@@PratibhaKini thanks akka
@@aneeshadinesan5049 you are welcome 😊
I cant able to touch the ground😔😔
Keep trying :) Also, it is completely fine if you cannot. Each one's body is different.
My name is s.pratishtha
Good to know :) Hello Pratishtha!
I tried this . Some of them are difficult for me because I have long legs and short body.😭🥺. Can u please help with that. Please 🥺
That shouldn't matter. I don't think you can change that 😊
But my legs are so long and my spine is really short . I could not touch the ground 😞. I am really upset with it
@@sanjanacs4309 You need not touch the ground. If you feel the stretch in the necessary body part, you are good! :)
Thank you so much for the advice
@@sanjanacs4309 🙏🙏
isn't she flexible from birth? Then her guidelines are not useful for us.
Nobody is flexible from birth 😊 consistency is the key to achieve anything and everything..
@@PratibhaKini I don't reject the things in the Sanskirt books, but there could be many interpretations, nobody knows the language very precisely these days, and the book is thousands of years old.
I'm never rejecting it, I love it. But different teachers understood it different ways so different interpretations.
I completely agree 100% on that sanskirt book, but language is a problem.
@@influenzaadvanced2745 and how is it related to me being flexible or my guidelines? 😊
@@PratibhaKini Yes,
Hyper-flexible people need little effort and their joints are plainness when trying to bend more. They could easily do it. But other people will take it more time. For a example , let's say leg split. I'm training since the start of this year, yes there are improvements but very slowly. I'm near the ground but still not reached it. It's become more harder for non hyper flexibile people.
Just from my experience.
Non hyper-flexibile people needs more time. So they should not push harder, they need their time.
@@influenzaadvanced2745 firstly, what makes you think it was easy for me?
Secondly, I never said they should push harder.
I have been practising for more than 5 years now. So like all the other good things in life, getting flexible takes time. If they consistently practice, they will get where they wanna. Also being able to do splits or one particular asana doesn't mean anything. Every person's practice is personal and one should aim to improve their own health/fitness rather than comparing with the rest of the world.