Exercises
Eye Exercises
Neck Exercises
1. Right and Left
2. Up and Down
3. Diagonals (R-up, L-down then L-up and R-down)
4. Circle
2. Up and Down
3. Diagonals (R-up, L-down then L-up and R-down)
4. Circle
Neck Exercises
- Right and Left (Nod as in agreement)
- Atami
- Up and down
- Bird's neck
- Swirl (Rotate , start from down , bend neck to right, back, bend neck to left, down and straight. Repaeat on the other side)
Warm Up Exercises
Here is what renowned dance guru Prof . Sudharani Ragupathy has to say about warm up exercises in Bharathanatyam.
"A good warm up is very essential before a Bharatanatyam recital. Stretch exercises help. The most common and easy exercise is touching the toes sideways from a standing position ( with legs stretched apart) and by bending downwards in the front (with feet together). This provides a good stretch for the arms and legs. Full sit, 'Muzhumandi' and getting up. Doing the 'Namaste' with your hands (joining the palms) behind the back."
Source:( Kutcheribuzz)
The following exercises are prescribed in our class:-
Jumps
1. frog Jumps
2. Big Jumps while folding at the knee and reaching as high as one can
Stretching Exercises
1. Sit on haunches (in full mandi) and bounce for a count of 20+
2. Sit in Full mandi abounce and stretch in araimandi in anjitam for a count of 20+
3. Sit with soles of the feet touching each other, pull in your feet as close to the thighs as possible. Then bend and touch your toes with your head
4. Sit with one knee folded under you. Stretch the other feet back in a straight line. Start with hands beside you in the normal position.
6. Stand with the feet shoulder width apart. Reach the knees, ankles and toes on both sides alternately.
7. Stand with the feet shoulder width apart. Hold on to the small of your back with your palms. bend back as much as you can.
8. Lift and Stretch right hand to the side. Hold at shoulder level. Lift and kick usinfg the right leg.
Repeat on left.
9. Swirl the arms one by one, slowly anticlockwise and clockwise .
The Suryanamskar is also a good stretch/warm up. This is also taught to the children at the academy.
"A good warm up is very essential before a Bharatanatyam recital. Stretch exercises help. The most common and easy exercise is touching the toes sideways from a standing position ( with legs stretched apart) and by bending downwards in the front (with feet together). This provides a good stretch for the arms and legs. Full sit, 'Muzhumandi' and getting up. Doing the 'Namaste' with your hands (joining the palms) behind the back."
Source:( Kutcheribuzz)
The following exercises are prescribed in our class:-
Jumps
1. frog Jumps
2. Big Jumps while folding at the knee and reaching as high as one can
Stretching Exercises
1. Sit on haunches (in full mandi) and bounce for a count of 20+
2. Sit in Full mandi abounce and stretch in araimandi in anjitam for a count of 20+
3. Sit with soles of the feet touching each other, pull in your feet as close to the thighs as possible. Then bend and touch your toes with your head
4. Sit with one knee folded under you. Stretch the other feet back in a straight line. Start with hands beside you in the normal position.
- Stretch the hands ahead on the floor and follow with torso with the head close to the ground (like namaskar)
- Come back to your original postion with hands beside you in the normal position and torso straight
- Lift arms and bend backwards like a bow and remain (like the position in Surya namaskar)
- Come back to your original postion with hands beside you in the normal position and torso straight
6. Stand with the feet shoulder width apart. Reach the knees, ankles and toes on both sides alternately.
7. Stand with the feet shoulder width apart. Hold on to the small of your back with your palms. bend back as much as you can.
8. Lift and Stretch right hand to the side. Hold at shoulder level. Lift and kick usinfg the right leg.
Repeat on left.
9. Swirl the arms one by one, slowly anticlockwise and clockwise .
The Suryanamskar is also a good stretch/warm up. This is also taught to the children at the academy.
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