Bharatanatyam Conditioning Exercises | Stretches for Cool Down | 2020

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Bharatanatyam Conditioning Exercises | Stretches for Cool Down | 2020 | Effective 10 Min Routine

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Күн бұрын

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It is important for dancers to cool down after dancing.
The muscles suddenly stop contracting vigorously if we do not cool down after an intense dance practice. This can cause blood to pool in the lower extremities of the body, leaving the blood without as much pressure to be pumped back to the heart and brain.
Cool down exercises are easy stretches/exercises done to allow the body to gradually transition to a resting or near-resting state.
Sharing some exercises which I regularly perform after my practice. I hope they are useful to you and help you with your dance.
In this Video :
===========
Introduction - 0:00
Pigeon Pose - 1:02
Revolved Child's Pose - 1:59
Figure 4 Stretch - 3:01
Crooked Monkey Pose - 4:17
Seated Back Twist - 5:29
Revolved Head to Knee - 6:33
Supine Hand to Toe - 8:01
This Week's Tip - 9:06
#Bharatanatyam #BharatanatyamDance #CooldownRoutine #WarmupRoutine #ConditioningExercises
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Пікірлер: 118

@prakashkini194 4 жыл бұрын

It looks so simple and easy. It's only because ...you are doing it ! Good dear....I couldn't find even one second of struggle or pain in your expressions ! Beautiful. 👌👌👏👏

@PratibhaKini 4 жыл бұрын

Thank you :)

@maddybaliga 4 жыл бұрын

Another awesome video and counting !! My favorite was the pigeon pose 👍🏻

@PratibhaKini 4 жыл бұрын

Thanks much :)

@thebharatanatyamstudent1093 4 жыл бұрын

Great Video once again....you are so consistent 😃👍🏻

@PratibhaKini 4 жыл бұрын

That's such a lovely feedback! Thanks 😊

@vinayajoshi6410 4 жыл бұрын

Here via instagram... Am glad you are posting good content during quarantine.

@PratibhaKini 4 жыл бұрын

Very glad you liked the content Vinaya. Plan to keep posting after quarantine too. Do let me know if you want any specific content. I shall try and make a video on it. Ty again :)

@prakruthipai3371 4 жыл бұрын

Nice

@PratibhaKini 4 жыл бұрын

Thanks Prakruthi :)

@jayalakshmy6866 4 жыл бұрын

Very useful video

@PratibhaKini 4 жыл бұрын

Thanks a lot :)

@PratibhaKini 4 жыл бұрын

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 *KZfaq 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! :)

@maddybaliga 4 жыл бұрын

Next week is going to be tricky to release a new video since there is lockdown !! Hope you come up something soon 👍🏻

@PratibhaKini 4 жыл бұрын

Oh yes!! Luckily figured it out.. Gave me an opportunity to shoot home workouts..

@revathysan9175 2 күн бұрын

This is very useful for me 🙂🙂

@PratibhaKini 2 күн бұрын

@@revathysan9175 happy to know! Ty for watching

@nithyasnuances2100 3 жыл бұрын

Thank you so much... much valuable video... ❤❤❤

@PratibhaKini 3 жыл бұрын

Thanks for watching 🙏

@Minakshi2529 4 жыл бұрын

Nailed it yet again!! These are indeed some amazing cooldown exercises! Shavasana just helped me relax n regulate heartrate. Incorporating these will definitely prove effective! Perfect tip on alignment n opening up the shoulders.. that really sounded like mam! On a lighter note, Loved the jellyfish metaphor 😂 U can't dance bad even if u try to..

@PratibhaKini 4 жыл бұрын

Hey Minu! Don't do Shavasana right after practice. When you lie down after intense activity, it is the equivalent of your body hitting a brick wall going at a high speed. When you are in the middle of a high intensity dance training the capillaries in your limbs open up wide in order to get nutrients and oxygen to the muscles that are being used. When the muscles are getting more blood flow it takes away blood from other areas of the body. When you are done dancing it is important to get that blood from the extremities back to the brain and core of the body so nutrients can be picked up, replaced and begin their repair work. You want to gradually slow the heart rate down and move so the muscles continue to work at a low intensity to begin to repair themselves. So do some easy cool down stretches :) Hahah.. I actually felt the metaphor was a little too much after making the video !! Very sweet of you to say that.. Thanks for promptly leaving your feedback like always! Much love

@Minakshi2529 4 жыл бұрын

@@PratibhaKini Whoa.. can't believe I've been doing it wrong for so long.. Thanks a ton for taking so much of time to explain it this clearly! Not too late to correct it now.. Waiting for the next video already..

@PratibhaKini 4 жыл бұрын

@@Minakshi2529 Better late than never 🤗 Much love Minu♥️

@latchmiesvirtuallife2964 3 жыл бұрын

👍🤗 love your detailed explanation. I greatly appreciate all your useful tips. ❤️❤️❤️

@banumathi202 4 жыл бұрын

I have become your fan.. you have really posting super useful videos.. please make a video on how to avoid thigh cramps.. I would like to hear from you

@PratibhaKini 4 жыл бұрын

Thank you very much. Keep yourself hydrated to avoid cramps 😊

@deepikaselvamurugan6405 4 жыл бұрын

Another great video! Loved the tip at the end😊

@PratibhaKini 4 жыл бұрын

Thank you so very much Deepika! :)

@arpitanaskar7415 3 жыл бұрын

This video is very helpfull ...thankyou❤️❤️❤️❤️

@PratibhaKini 3 жыл бұрын

Very glad to know

@crazygirlrani3952 4 жыл бұрын

Explained very well and it is much needed💯💯, will be waiting for more contents akka😃😍

@PratibhaKini 4 жыл бұрын

Thanks a lot Rani! Pls stay tuned.. :)

@UnicornMagic1111 4 жыл бұрын

Enjoyed this. Thank you ☺️

@PratibhaKini 4 жыл бұрын

Happy you liked it Ruchika🤗 Thanks a lot 😊

@jahnavidd 3 жыл бұрын

Very helpful thank you 😊😊

@PratibhaKini 3 жыл бұрын

Glad it was helpful! Ty for watching my videos and practising with me :)

@ashakhatri3481 3 жыл бұрын

I love all of your Bharatanatyam exercises. Very much helping in my practice. Your every tips helping me to improve my steps. thank you so much.

@PratibhaKini 3 жыл бұрын

Very happy to be reading this.. ty for letting me know

@champapaga5740 4 жыл бұрын

Hello akka... Good explanation and u have given expression for it too....🤭😂 Taht shows the quality of a good dancer.... Am trying all the warm up exercise in home itself I needed cool down stretches and thought of asking u... Thank u for it akka... Keep going.... Lots of love and support ❣️❣️❣️ akka

@PratibhaKini 4 жыл бұрын

Glad to know you are doing the exercises at home! Do feel free to ask me for the content you are looking forward to watch in this space. Thanks again Ananya! Keep dancing :)

@champapaga5740 4 жыл бұрын

@@PratibhaKini sure akka ..,👍

@PratibhaKini 4 жыл бұрын

@@champapaga5740 :)

@drshr2009 3 жыл бұрын

thanks for the wonderful video. Enjoyed the cool down and your tips are super helpful. Keep posting more! Thanks!

@PratibhaKini 3 жыл бұрын

Thanks for watching! Pleasure is mine!

@Madhumitamandal27 4 жыл бұрын

Wow mam Thank you, you and my Guru simitha

@PratibhaKini 4 жыл бұрын

You are welcome :)

@prakandi2 Жыл бұрын

Hi Pratibha, I always find your videos quite useful. Please can you share a video on how to improve hip opening to get a better aaraimandi?

@PratibhaKini Жыл бұрын

Thanks. I have already made a video for the same. Check this out pratibhakini.app.link/HipOpenersAraimandi

@MeenaLaya2024 4 жыл бұрын

Hi Akka I'm from Sri Lanka.. useful exercises and tips .. ❤️❤️ really appreciate you ..

@PratibhaKini 4 жыл бұрын

Thank you so much for watching my videos! Am glad you found them useful :)

@MeenaLaya2024 4 жыл бұрын

@@PratibhaKini thanks for your reply Akka.. 🤗God bless you ❤️❤️

@PratibhaKini 4 жыл бұрын

@@MeenaLaya2024 🙏🙏

@amishamarimuthu5865 4 жыл бұрын

Very well explained Akka love your explanation and will follow these tips and waiting for the next video thank you so much akka for your tips😊

@PratibhaKini 4 жыл бұрын

Pleasure is mine! Very happy you found it helpful :) Stay tuned..

@kamakshisugavanam9924 3 жыл бұрын

Thank you

@PratibhaKini 3 жыл бұрын

You're welcome :)

@vandanaramesh5308 3 жыл бұрын

Thank you for these stretches 😊 your tips are very insightful

@PratibhaKini 3 жыл бұрын

Glad you find them useful😊

@beast-nz9jt 4 жыл бұрын

Hi prathibha did the cooling down after my exercise .Could feel the stretch and its effect almost immediately. What I felt little difficult was to follow the instructions, watch the video and at same time try to doing it. for someone like me totally new to yoga one step and haulting at a position before going to next Move will give time to do it right. Also not being flexible what can be done intermediately can also be included for each asana (the ones where intermediate recommendations were suggested was very helpful). Looking out for more videos on core strengthning, agility and flexibility.

@PratibhaKini 4 жыл бұрын

Hey! Soo good to know you tried them out. That's a great feedback. Will try to do a follow along routine with more scaled down modifications. Will definitely keep those topics in mind for my upcoming videos. Also I have already made a video on how to improve flexibility. Do check it out here -> kzfaq.info/get/bejne/qpZ2dd17tpnen2Q.html Hope this helps :) Cheers!

@PratibhaKini 4 жыл бұрын

@beast 007 Hope you checked the latest video on core strengthening. kzfaq.info/get/bejne/jaxhpLZmnZ_Kppc.html Let me know how you like it! Cheers!

@gonaramya3530 4 жыл бұрын

i did this today. ABSOLUTELY LOVED IT!! Great job!! :)

@PratibhaKini 4 жыл бұрын

Thanks much! Do let me know if you are looking for any specific content on my channel :)

@gonaramya3530 4 жыл бұрын

Pratibha Kini how about a few breathing exercises ? How to manage breathing through performances and not losing energy. Just a suggestion :)

@PratibhaKini 4 жыл бұрын

@@gonaramya3530 That's a great suggestion. Will work on it :)

@kavanakundapur 3 жыл бұрын

Liked pigeon pose and crooked monkey pose. Love the fact that you address all the aspects behind the scenes of dancing. I develop lots of pain in the thighs due to dancing. Could you showcase some exercise for it. Or if there is a video you have already made which I could follow in this respect please let me know. 🙏🏼😊

@PratibhaKini 3 жыл бұрын

Thanks. You could do quad stretch and figure of 4 poses.

@kavanakundapur 3 жыл бұрын

@@PratibhaKini Thank you!

@PratibhaKini 3 жыл бұрын

@@kavanakundapur you are welcome 🙏

@shreshtasudish1164 3 жыл бұрын

I love the way u introduce the exercises. Reallly u keep me motivated for doing my routines. Thnks a lot. I have a doubt. when should we cool down when we keep the abinaya piece at the end of practice session. cool down befr abhinaya piece or aftr abhinaya piece?

@PratibhaKini 3 жыл бұрын

Thanks🙏 If you get rigid and tight by the time you finish your abhinaya practice, cool down before(assuming your nritta is intense). Else towards the end, would do.

@shreshtasudish1164 3 жыл бұрын

@@PratibhaKini ya got it now. Thank you so much akka!

@PratibhaKini 3 жыл бұрын

@@shreshtasudish1164 anytime 🤗

@murugaperumal2947 3 жыл бұрын

Wow

@PratibhaKini 3 жыл бұрын

Thanks 🙏

@naysakeshri8878 3 жыл бұрын

11:27 Found this litterally helpful It was a great calming video Thanks!

@PratibhaKini 3 жыл бұрын

Glad you liked it 🙏

@surabhir6618 11 ай бұрын

I get knee pain after a rigorous practice sometimes. I'm working on strengthening the different muscles in my legs through strength training, be mindful of knee alignment as well. Please let me know what else I should take into consideration and which cool down exercise would be most useful for me?

@PratibhaKini 11 ай бұрын

A good Warm up routine, strengthening, cool down should help provided the knee pain is not due to an injury. You can checkout these videos on my channel..

@arpitanaskar7415 3 жыл бұрын

❤️❤️❤️❤️

@PratibhaKini 3 жыл бұрын

Thanks

@ShylajaM-de3qz 3 ай бұрын

Can you share a tip for doing Muzhumandi easily

@PratibhaKini 3 ай бұрын

There is an Elaborate video for this on my channel. Check it out.

@kamakshisugavanam9924 3 жыл бұрын

I will do this later

@PratibhaKini 3 жыл бұрын

@SutithiMitra 3 ай бұрын

I request if you can suggest an entire routine for practice session in bharatnatyam including the items

@PratibhaKini 3 ай бұрын

A routine will differ from person to person. Age, number of hours one can devote to workouts and dance, how experienced the dancer is, what are the goals of the dancer we are speaking about, etc need to be considered.

@SutithiMitra 3 ай бұрын

@@PratibhaKini I completely agree with you still if you can name a few items which can give a wholesome practice outcome or you can suggest minimum how many items should we practice everyday to improve our dance skills. I am working and i have to stay out for 9 hours almost

@krishsachin3384 4 жыл бұрын

Thank u

@PratibhaKini 4 жыл бұрын

Welcome :)

@mdcreativeexpressions7391 4 жыл бұрын

Hi mam,I am doing warm exercises from your videos before dance practice, when should I do cool down exercises after dance or after exercise?

@mdcreativeexpressions7391 4 жыл бұрын

Also want to know when to do pranayam

@PratibhaKini 4 жыл бұрын

Always warm up before and cool down after any physical activity :)

@PratibhaKini 4 жыл бұрын

@@mdcreativeexpressions7391 I recommend that you make Pranayama part of your cool down, that is post your workout. If you are practising yoga, an ideal practice would consist of a short seated meditation, light pranayama, asana practice, then a longer pranayama followed by seated meditation. If you cant spare so much time, you can just do your asana practice/workout routine and end it with Pranayama :) Hope I answered your question.

@mdcreativeexpressions7391 4 жыл бұрын

Thank you very much ,for your reply 🙂

@PratibhaKini 4 жыл бұрын

@@mdcreativeexpressions7391 Anytime :)

@artes- 4 жыл бұрын

🙏🌎✨🌺🌟💖

@PratibhaKini 4 жыл бұрын

Thanks :)

@krishnavar7219 Жыл бұрын

1:05 start

@krishnavar7219 Жыл бұрын

9:00 stop

@PratibhaKini Жыл бұрын

Wow 😂

@dance7229 4 жыл бұрын

Nice workout routines. Im a performer but i feel difficult to perform tat thai thaa ha adavu. Im losing balance or im alternating bet heights. Any tips

@PratibhaKini 4 жыл бұрын

Thanks! :) You mean yegaru tattu adavu? One way is to hold your core tight, so that you don't bounce and sit in aramandi at all times so that you remain in that posture throughout..

@PratibhaKini 4 жыл бұрын

Do checkout this leg strengthening exercise video to improve your aramandi. kzfaq.info/get/bejne/icuigaV2stzMZIE.html Hope this helps..

@dance7229 4 жыл бұрын

Ok thanks . I tried holding my core and doing it but still it's not proper

@PratibhaKini 4 жыл бұрын

@@dance7229 Everything takes time. May be with practice you will get better at it. Also, you might want to seek your guru's help here since he/she will be able to watch and correct you if you are going wrong :)

@dance7229 4 жыл бұрын

@@PratibhaKini thanks