Warm Up Exercises for BharatNatyam Student

It is very important for the students to learn the art of warming up before actually moving on to the dance practices. Researches show that warming up helps in slowly tuning the body for the vigorous exercise later on by increasing the body temperature in a controlled way. This in turn makes sure that the wear and tear of the muscles are minimized, hence the chances of injury is absolutely nominated. There is no specific rules and regulations set for warm up exercises. It totally depends on the student's body. The teacher has to work with the student to understand the areas that requires more attention. If practiced regularly these will ensure flexibility of the body. Each of these exercises are elaborated separately. Please click on the name to know more about the exercises.

The First Set

Patangasana : Both the feet tucked close to the groin, clasped tightly with the hands like binding the feet. Both the thighs are then moved in a fashion like insects flying or flapping its wings.

Shishupalan Asana : Bring the right foot and rest it on the middle of your Left Arm, bring your right Hand, from below your right foot and catch hold of your left arm Fingers, such that both Left and Right Hand Fingers are Locked inside Each other and twist your spine like rocking a baby. The other[Left] Foot Rests Between the Anal Outlet and Reproductive Organ. This is Shishupala

Asana. Shishu means A Baby. Repeat with Left Leg in Right Arm. Do this for 2 Minutes for Each Leg.

Anulom Vilom : Anulom is opposite to Viloma. Close your eyes and sit in Padmasana and rest your hands on your knees. Close the right nostril with the right thumb.Inhale slowly through the left nostril, inhale the oxygen as much as you can, this will fill your lungs with air. Remove your thumb from your right nostril, as you remove your thumb from right nostril just exhale. When you exhale use your middle finger to close your left nostril then inhale with our right nostril and remove thumb from right nostril then exhale. Repeat this process for 5 to 7 minutes. Be focused and concentrate in your breathing.

The Second Set

Side Stretching : After the first set of excercises one need to do a bit of relaxation (minimum 2 mins) and then move on to the next set. In order to do the first stretching get a partner for yourself and tightly hold hands with him/her. Now sit on one leg sideways (thhis needs to be done very slowly). Get up and sit on the other side.

Stretching : Catch right feet with the right hand in a standing position and try and stretch the feet as far away from the body as possible.

Sitting & Standing : Hold the hand in samputa mudra and sit and stand at the count of 16, 12, 8, 4, 2, 1. Keep in mind that the knees should face two sides and while sitting the force should be on the toes.

The Third Set

Side Stretching : This is the same as the first stretching of the second set. But this time we need to do it with out the help of the partner. The hands needs to be hold in Samput Mudra.

Side Stretching Half Sit: As shown in the picture one need to sit in Aramandi and then stretch from sides.

Side Stretching : This requires the upper part of the body to move sideways while keeping the lower part intact.

Padmasana : Fold both the legs and keep the spine straight.

Author's Note : Kids below the age of need supervision while doing the above excercises.

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