Bharatanatyam Alaripu | Conditioning exercises for Arm Strength | 2020 | Follow Along Routine
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- Опубліковано 31 лип 2024
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It is important for dancers to have good arm strength. Greater strength in the arms helps to maintain good stances, postures, lines, Natyarambha and so on.
Performing these shoulder exercises regularly will help our body to adapt to the challenges we face while dancing.
Here I am sharing an arm routine which has helped me with my Natyarambha, especially while doing Alaripu. I hope it helps you all too.
In this Video :
===========
Introduction - 0:00
Shoulder Flossing - 1:01
Bulldog Shoulder Taps - 2:05
Rotator Cuff Warm Up - 2:57
Plank to Down Dog - 3:27
Follow Along Routine - 5:28
This Week's Tip - 9:35
#Bharatanatyam #BharatanatyamDance #Alaripu #ShoulderStrengthening
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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 *UA-cam Story* & *Community Tab* on my channel for upcoming dates. Do subscribe to get notifications about the same.
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Hello akka I am Padmaja I am also a 9yrs old bharatanatyam dancer thank you akka for uploading this video .......love you lots akka😘😘
Thank you so much 🙂 All the best!
Hi prath!!!
Truly useful video
As bharatanatyam dancers we focus more on leg strengthening
This video helps in emphasizing hand strength!
Will definitely include this in my routine
By the way that's a lot of research you've done on the lactic acid - glucose theory..
So proud of u n I truly appreciate the amount of time u've spent in putting it together..
Very True! Most of them neglect body strengthening..
Thanks Minu :)
Hello akka... Thanks for it... I will start doing it so that I will be not making any reasons while doing alarippu 😝 lots of love akka
You are most welcome. Will wait to hear back from you about the progress :)
Always thought filming indoors with a smartphone would be challenging !! Apparently not.....when you have a born for the camera person in front of it nobody notices anything else....another great video with almost no re-takes 👍🏻😃
Well, I'm blushing..
Flattered ! Thanks for the compliment :)
@@PratibhaKini Haha 😁👍🏻
That's nice Madhu. Enjoy filming...🙏
@@prakashkini194 Thank you 😃👍🏻
@@PratibhaKini So cute!
Thanks , I will do it regularly
Wonderful! Will wait to hear from you about the progress :)
Very useful video akka and will follow these to improve my dance skills thanks for the video akka keep going 😊
Thank you very much Amisha! Will wait to hear back from you about your progress in a month or so :)
Shoulder strengthening exercises are very much required for all dancers as well as all sportsman. Nice tips. Ha....looks easy but to continue without dropping the shoulders is really a big challenge ! 😂
Indeed! Yes, but with practice it's possible :)
Thanks for your comment..
I could do all five variations to 3 minutes ( I cheated for 8 seconds after 4 variations - dropped down and continued with Arm facing back 🙈🙈🙈)
@@gkbaliga haha! That's amazing 😊 What's more amazing is that you tried !! 😊
As Prati said...you tried for 3 minutes, that itself is great. I think, we are all sailing in the same boat !! Your love and comments mean a lot to Prati. Keep giving frank opinions. We all love it. 🙏
Yeah very good to increase the shoulder strength bit by bit 👍🏻😃
It was really helpful... and awesome... Thank you
Very glad you liked it :) Pleasure is mine!!
this is undoubtedly a commendable initiative for sharing practical and useful tips to budding as well as successful performing artistes. Hope more experienced artistes come forward to take up such initiatives, like Pratibha ji. All the best to her
Thanks for your encouraging words.. :) Much needed!!
Keep the Follow Along Routines coming !! Very useful tips also. Thank you 😃👍🏻
Noted! You will see follow along routines more often from here onwards :)
Namaste! I've been performing these exercises for a while now. I take a 30 sec break after the exercise and do 1 set of Suryanamaskar (1 rep of each leg). I have observed that this instantly relieves the arm pain from the exercise.
Thanks again for the amazing arm workout, Pratibha ma'am.
Pleasure is mine.. Thanks for working out with me
Very helpful!! Thank you..
Thanks a lot for your comment :)
Thank you so much for this routine !! Keep the gud stuff rolling 😃👍🏻
Thanks a ton.. :)
Nice ones. These are essential for my cycling. Our handle gives kicks on every bump on the road. We need strong shoulders, else we will have shoulder pain.
I could do shoulder flossing with arms 3 ft apart. Bulldog Shoulder Tap with little difficulty not to twist the hips, but within reasonable limits. Rotator cuff warmup is doable. Plank to down dog... I landed with my nose to the ground, right on to Annamma's legs. 🙏
Arm rotation I could do all five variations to 3 minutes ( I cheated for 8 seconds after 4 variations - dropped down and continued with Arm facing back 🙈🙈🙈)
Nice tips about Nutrition, Breathing, hydration. Very much useful for my cycling as well.
I soo look forward to reading your feedback for, they are detailed! True, very much needed for cyclists as well. Awesome work .. I feel so happy when you all try it out!! Thanks for trying it out and sharing your experience😊
Again a useful video my friend. Though I don't belong to dancers arena.. this will be helpful for me strengthen my weak shoulders.
GK Maam, last line from 2nd paragraph 😂
@@cnsujeer Yes we can all find some use to these exercises in our daily lives 😃 Thank you for your support and do try them....maybe we can have a trial live stream for Shakti ppl some fine day 😃
Haha very brave of you to attempt it...u only have yourself to compare to anyways....good one 😂
Om Namaha Shivaaya
I love your content so much! Many many thanks🙏🙏🙏
Ty so much
It really helped me
Very glad. Hope you will try out the routine :)
I did this today I followed it the same way... again thank you ....as i say always you are awesome good day..❤❤
Thanks for practising with me! Good job!
Thanks a lot for this ma'am ..
Pleasure is definitely mine :)
Usefull exercise for dancers. Thank u dear
Pleasure is mine :)
Just found your channel. I suffered from compound wrist fractures about a 6 months back and surprisingly have been struggling with range of motion and strength in my shoulder ever since(maybe because I'm extra scared about lifting anything with my broken arm). This video is phenomenal. Will add these exercises to my physio routine. Thank you so much! :)
Hello Mia.. I had a ligament tear in my right wrist an year ago and can relate to what you are saying! Am glad this helps and thanks for telling me 😊 cheers!
Very usefull.... definite w will do n teach our students. Thnx a lot mam
Very happy to know :) Thanks for watching!
Thank you so much ma'am for sharing this ...... This is really very helpful for the arms.... :)
Glad you found it useful 🙏
Awesome routine! Thanks very much!💐 God bless!🙌🏽
You're so welcome! :)
Thank you.. I love you soo much.. Hope this will help me with my shoulder problem..
Ty for your lovely comment!
Let me know if it helps :)
I'm in srilanka even i'm doing brathanatyam i get your hacks thank u very much
Thank for watching my videos!! 😊
Dooonee! Kept for full 3min finally.
Thank you so much for this routine
Has really helped my arms a lot!
Awesome👍 good job😊
Sooo Amazing 😍
I just tried it out for the first time and it felt soo good after finishing.
Even though my hands were trembling through half way, I feel very satisfied.
Will definitely try it out again.
Thank you very much 💝😘❤️
Great job! Keep it coming.. Ty for working out with me :)
wow, yesterday was the first time I did it and with every exercise of arm follow up I had to rest in between. Today no resting! I did a trick though. I did ujjaayi breathing with it and it was much easier. 😃
Great job! Thanks for practising with me!
Wow 👍 mam .. Thanks for sharing.. Helpful videos
Pleasure is mine :)
Oh my god this took the hell out my arms... this is very helpful .... great job Pratibha Kini
Haha.. You will get used to it as your endurance increases. Thank you for trying it out, Akshatha :)
Nice Prathibha.
Very useful
Thank you so much! You guys are so sweet! I saw even Anama watching it and doing the arm routine.. that just made my day ♥️
Lovely Pratiba I m not a dancer I m fitness enthusiasts I love all your videos thanks for making for all of us
Pleasure is definitely mine 😊Thanks for checking them out.. !!
Absolutely glad to have stumbled upon your channel😊😊
Thanks for watching my video. I post videos every week on Saturdays at 7pm(IST)
Let me know if you are looking for anything in particular on my channel.. Cheers :)
Thank you soo much because I always had pain, it became soooo much easier
Glad it helped! Ty for practising with me :)
😊😊
Thank you. Good to have workout videos specially made for students of dance
Very happy to read this comment! Pleasure is mine..
Pls let me know if you are looking for any specific content on my channel :)
I am on the way to continuously do it for 3 minutes... thanks for the lovely video... helping us a lot
Awesome! Way to go...
Keep practising :)
This is being very useful. Thanks
Thanks for the feedback Ranjitha :)
Thanku very much for this video. Will include these in my daily routine!
Pleasure is mine🙏
@@PratibhaKini hi. I have been doing these exercises but while doing them I feel a little pain in the neck. It disappears as soon as I keep my hands down. Do u get pain too...is it normal?
Try relaxing your shoulder and neck as you perform the exercise.. May be you are holding it too tight.. you should ideally feel it in your deltoids and shoulders due to the lactic acid build up.
Thank you for sharing this amazing routine.....
I have been Practicing these exercises from 3 weeks, and now I'm able to do 6 mins.... It's helping me in my dance....
Thank you
Wonderful! Ty for letting me know! Keep it coming :)
@@PratibhaKini Thank you so much for this routine :)
@@ranjithas709 pleasure is mine
Always fun to watch you !! :D
Thanks much Mani♥️ Try them out in your online yoga session may be 😁
Thank you Mani for the constant support 🤗🤗
Sure Vanni... We will gradually adopt them to our routine ones.. :D
@@paimanasa Awesome!!
Hi I am kavya. I am 13 and I have completed 7 years of learning bharatanatyam but I really struggle keeping my hands straight during the whole item. The vedio was really helpful especially I have my regular dance class yearly exams next week
How awesome is that! Glad to know you found it useful, Kavya :)
All the best for your exams..
I managed to do until number 4, then I kept pausing and I love when you help me. I really have seen the improvement and I thank you for that! I am the baby in the picture.
Keep pushing 😊 thanks for working out with me..
I hope you mean the picture was taken when you were a baby...
@@PratibhaKini yup, that picture was taken when my 9 year old was a baby 😃, and she had typed the previous comment 🙄🙄She’s learning Alaripu now, so those arm strengthening workouts are a great help!! Thanks again 😊
But again tho for
@@radharajagopalan pleasure is mine 🙏
Thanks so much dear akka
Pleasure is mine
Hello akka thanks for the video I will surely add it to my routine and practice it regularly to do a better alaripu like you akka😍.Always loved your alaripu akka😘
Thank you so much :) Let me know how your practice goes.. Happy dancing :)
@@PratibhaKini surely akka😋
Nice akka... will practice these exercises 😌
Thanks! Let me know how it goes 😊
Verry helpful . Will do it on regular basis
Feels so good to hear this from dancers! Ty Ranjitha.. :) Let me know if you are looking for any specific content on my channel..
@@PratibhaKini sure pratibha😊
Hi.
Gr8 routines.loved it.
Am trying ur arm routine and leg routine.
Awesome! Thanks :)
I am 55 years old.
Practicing semi classical now also.
Lot of strain for arms& legs now.
Came to see ur videos.
Trying it out.will let u know if it helps me.:))
@@anithaverghese2204 How awesome is that! Hope it helped :)
It would be great if the subtitles are little below or up, because in some exercises the positioning of legs aren't visible. Thank you for this superb video
Thanks Prachi! I have noted down your suggestion. Will definitely keep this in mind for future videos.
Just for your info, you could also turn off the subtitles in video settings by clicking on "captions" > "turn off captions", in case you don't need them.
Ty :)
@@PratibhaKini Yes I do that. This was small suggestions for those who read n perform. Videos are really helpful and easy to perform. Thanks for your efforts.☺️
@@prachiorpe5889 Sure :)
Ma'am this workout was fab!....I never dropped my hands. 😃
Great job! Keep practising! Ty for working out with me :)
Hey pratibha... i m becoming a fan of urs....u r doing wonderful job... I m aslo a bharatnatyam dancer but never found those exercises before.. n this exercises r so useful just exactly what i need and I m practicing those too..... thanks u for sharing this .... stay blessed..
Try to make a vedios on bharatnatyam items.... Will be happy....😍❤...
Thank you so much for watching my videos and practising with me :) Cheers!
The items will lose value if I teach them on a platform like this :) Will be happy to share my practice and performance videos, if that's what you meant :)
Ur mst welcome....
N yes that's exactly what i mean...😍❤😍
@@nanditadey2110 :)
Good explain
Thanks 😊
Thanks mam
You are welcome 🙏
Hello. I'm from Mauritius. Since 2 weeks I'm following all your sessions. Really interesting. I didn't dance for 10 years. Was dancing since childhood. Then stopped after marriage. I started again. Do you think will be able to make it. I have started to practice your workouts. Start helping. Finding some improvements on stiffness.
That's wonderful! Please resume your dance practise. It is never too late :) You will definitely be able to, give no second thoughts :) I hope these videos will help you to get back sooner! Happy dancing! :)
Thank you for making this video
My pleasure! :)
@@PratibhaKini I am really thankful to you
@@nanku1234 You are welcome :) Ty for working out with me
@Pratibha Kini I will try my best to become a dancer like you
Hii Akka good information
Thanks :)
If is very helpfull
Very glad to know
Hi Prathiba. These exercise videos are helping me a lot during this lockdown period to keep myself fit and prepare for my classes after lockdown. I request you to post a video with suggestions or exercises to improve Mandi adavu and kathi adavu. Thank you. :)
Namaste Divya! That's lovely.. Keep practising. Definitely!! I have noted down your suggestion. Will try my best to make a video for the same :)
Hey Divya! 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..
ua-cam.com/video/5b8mni-Co94/v-deo.html&lc=Ugylm-mzEdAnKfr-7wV4AaABAg
@@PratibhaKini : Thank you Prathiba for accepting my request. Will definately practice it🙂🤗
@@divyajyothi6326 Let me know how it goes :)
i stop dancing from past 3years because i dont know how to correct my posture...if your basic posture is not good/correct then what is the purpose to do Bharatnatyam dance. After see your videos, I found new hope. Thankyou
Don't shy away from reaching out to your teacher when you need guidance. I hope you will continue your dance journey :)
@@PratibhaKini gurus are far away from me. Now youtube is my guru. Here I am happy to explore your videos.
@@vaishaliarora5692 It is important for you to train with a teacher who can correct you and teach the right things :) My sincere advice would be to get in touch with a teacher right away, while you also gain knowledge and utilise the content you find on youtube :)
Ma'am can you please make a video on how to cope up dance during exam time
It is more to do with planning.. It should kind of get addressed in the work life dance balance video which is going to be premiered this Saturday (Dec 19th, 2020) :) Let me know otherwise..
I could hold for 2 mins .. that seems simple but so hard ..could please make video on back strengthening please
Feel free to join my fitness workshops when I conduct one.. Stay tuned to know more details :)
What is your everyday schedule .? And what should be schedule of dancer.? And how much time they should allow for fitness or daily excersie.?
My schedule depends on many many factors like my shows, my work, my classes. The questions you have asked are to be customised depending on goals of a person. There can't be one "fit all" schedule or regime!
Its really helpful dear ...its will be really helpful if you do a vedio of how to improve strength for kuthittu mettu adavu
Thanks a lot for your feedback :) Do check out the video on leg strengthening : ua-cam.com/video/SerNBEMvh4M/v-deo.html. This should help you with kudittu mettu :)
Hey! As promised, here is a video which helps you perform kudittu mettu : ua-cam.com/video/4tB9i5-Gs48/v-deo.html Let me know how you like it..
Thankyou dear 🥰🥰🥰
@@PratibhaKini Thankyou dear....🥰🥰
@@preethis5452 You are welcome!
I have a request to you to make a video to reduce the size of thighs as I feel mine so, While dancing I feel discomfort and heavy....so please consider this
Hello! With regular strength training you can tone your thighs. Hope you checked my video on leg strengthening. ua-cam.com/video/SerNBEMvh4M/v-deo.html
Hope this helps!
Thanks. Akka for this
my shoulders pain but I don't drop my hands down
It will not pain that much as you strengthen it :)
More on shoulder and hands strength.💪
You want me to share more? Is that what you mean?
@@PratibhaKini more exercises on shoulder and arm strength.
@@susmitagaikwad feel free to join my fitness workshop to learn more😊
@@PratibhaKini what is that?
Hi ma'am! Are we supposed to do one exercise back to back or can we do different videos each day?
If I understood your question correctly,
it is better to do different routines each day. You could plan such that you concentrate on two major body parts in a single day. And on rotational basis change the routine.
You must rest the muscle at least for a day or 2 before you work on same muscle again.
Hope I answered your query :)
@@PratibhaKini Thank you ma'am for your reply 😊 Ma'am so during the rest days can we do your flexibility videos or is it necessary not to do anything on the rest day?
Yes, you could do the stretches in flexibility video. If you like a complete rest day, that is also fine :) It's completely up to you to decide depending on how your body feels!
4 days of practice and I am able to do last exercise without dropping my arms...
😉😊
How awesome is that! Good to know you have been doing it regularly :) Keep up the good work and thanks for letting me know :) It inspires me to do more of these videos..
Your most welcome chechiii
Akka .. can you make video to improve Mandi adavu .....any exercise to make it more easier.
Namaste! Definitely.. I'm sure many will benefit from this. Thanks for your suggestion. Stay tuned for this week's video :)
Hey Pragathi! As promised I have made a video on Mandi adavu. Do check it out and let me know :) Click on the below link to watch..
ua-cam.com/video/5b8mni-Co94/v-deo.html&lc=Ugylm-mzEdAnKfr-7wV4AaABAg
I could do only first 2 routines
Keep working out.. You will get there
Your dp is also very pretty
Ty very much :)