Can we strengthen our knees ? : The Raadha Kalpa Method

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www.theraadhakalpamethod.com
Subscribe to "The Raadha Kalpa method's" , online Bharatanatyam program
A short video that explains how to protect our knees and the logic of building strength, to create stability in the muscles around our knees, so we can prevent injury.
The Raadha Kalpa Method is a comprehensive training program for Bharatanatyam devised by Rukmini Vijayakumar through her years of research on the mechanics of movement within the Bharatanatyam vocabulary. The philosophy of the training system lies in developing a neutral body and mind such that the dancer is able to be versatile and malleable within performance.
The program is primarily offered at the LshVa Studios, run by the Raadha Kalpa Dance company in Bangalore.
The online program is now offered on a streaming platform.
Subscribe to revitalise your Bharatanatyam and learn about alignment, injury prevention and developing strength, stamina, stability, articulation and imagination within your Bharatanatyam practise.
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Video: @vivianambrose
@dancerukmini
@raadhakalpa
www.raadhakalpa.co.in
www.rukminivijayakumar.com

[@liftingweights]

Strength implies withstanding resistance / weight. The more the weight sustained, the stronger the knees. And to strengthen knees, the movements required are leg presses and squats. A minimum standard for "stronger" knees is to squat with additional 1x body weight on the shoulders. Training these exercises with increasing weights strengthen knees, glutes etc also

[@visalakshik.raman.6278]

My right knee got locked when it was kept folded under the chair on which I was sitting. This happened in 36 years ago in 1984. Every doctor, every friend and every relative urged me to undergo a total knee replacement surgery. But my dear father - a very knowledgeable and conservative doctor - told me to delay the surgery as long as I am able to move around with or without the walking aids. I learnt from a famous Physiotherapist in Paalakkaadu ( a man who can make miracles happen) all the relevant exercises I needed to strengthen every muscle in my legs. To this day I have managed without knee replacement surgery. I am 75 now and I weigh a massive 80 K.G (even though I do not look bulky!) Of course I need a cane for walking short distances and a walker with 4 wheels to walk longer distances. But the fact remain that I still have my God-given-knees with all their merits and defects. I believe in the theory of "Mind over Matter". Maybe I myself am a living example to prove it. :)

[@shreyoshibhattacharya7133]

Pranamm ma'am 🙏

[@visalakshik.raman.6278]

@@shreyoshibhattacharya7133 🙏🙋

[@danalekshmiiyer9809]

Can you share his advice maam?

[@visalakshik.raman.6278]

@@danalekshmiiyer9809 for sure my dear. I was told to do non weight bearing exercises in sitting position or lying down. I do the knee loosening butterfly movements followed by stretching legs in all the three mutually perpendicular directions alternated with complete stretching of the entire body. I do bujanga Asana regularly. I used to be able to do a few more. The stretching and curling keep the joints supple and in workout condition. Now a days I am unable to get up from the floor and I do all my exercises lying on a flat hard bed. The ailments are progressive and so too the modifications. The gist of life!?

[@19683]

If you wear glasses or clothes or have a house over your head, cook food before you eat it, it shouldn't be difficult to replace your knee if it is worth it.

[@vbnandu867]

This is helpful not just for PPL who want to dance, even software engineers.

[@latikawagh926]

yeah...🤣

[@Budh...]

Same here..😀

[@payalratnakar3139]

Pranam mam 💐 This session is really helpful to me personally because my left knee was filled by water at the time of my second baby born. Dr. Suggest me that don't make overload on your knee . But as I said dance is my soul so I always do knee exercises and your this session is really helpful. Thank you Maa🌹🌹🌹🌹

[@manognabsl2400]

thanks a lot for this video... I have suffered a muscle strain in my knee and was advised to take a break from dance (which I reluctantly did and it was the worst thing in the world!). now my knee is fine but I really needed this for preventing my knee from hurting again...

[@cnbargavi]

Ma'am it would be really helpful if u also talk about the theory part of dance...the talam, nattuvangam etc. I would love to learn from u💜

[@bojanapavlovic294]

yes, please, more about that, ive spent many years trying to understand that part. 😊

[@shooshaan4405]

uska paisa lagega.

[@DanishDances]

I absolutely love your dance performances & videos& admire you so much as an artist ♥️, but I’m sorry to say that some of the info you’ve given could possible strain the knees more. I’m no expert, but I have majored in Dance & have taken anatomy & kinesiology courses. I am a Kathak, Raqs Sharqi, & Bollywood dancer that has trained in many other styles as well (including Bharatanatyam & Ballet) so across the board I’ve learned what helps the most. I’ve struggled with knee pain & realized 2 main things that help alleviate the pain& allowed more control & fluidity of Movement. 1 is to relax the quadriceps more & create more flexibility in those muscles. Foam rolling & massaging the quads (when in a warm environment or after warming up the body) & also stretch the quads out in as many different ways a possible. In my case, as I know is common for many, the strain come from the quads “gripping” on to the knees because the quads’ tendons insert into the knee joint & control the knees’ movements, so tension/ tightness in the quads further creates strain on the knees. 2 - strengthen your core/ abdominal muscles!!! It may not seem related, but when we learn to engage our core muscles in Dance or any physical activity it take a lot of strain off of our lower back & knees, because it allows our weight and stability to be shared by different muscle groups vs. relying mainly on the quads. The abdomen is literally the center of our body ( specifically the lower abs). By strengthening those abdominal muscles we can stay more lifted in our torso & thus take much of the strain off our knees. Lastly, remember that there are 2 thing things that comprise muscle strength - endurance & flexibility. You can’t have one without the other or you’re setting yourself up for injury. Hope that helps! 🙏🏽♥️

[@premalatha955]

Thank you so much for posting this little information, I am not a dancer,but my knees ache specially in winter, I was searching for remedies, guess I found here

[@guuday2all]

read my comment above for tips

[@united.humans.organization4968]

..Great work for promoting fitness..please make more videos and inspire people specially Indian women to stay fit. Radhe Radhe.... Krishna plays on...

[@rajkat09]

I was taken aback with your fitness and your kali dance. It is my suggestion that south India if doesn’t need Sanatan dharma please enlighten that flame in North part of India. North really needs southern types of temples and knowledge.

[@julisaikia8402]

Much needed video akka thank you so much, was suffering from knee pain n dis caused serious tension for me as a dancer. Thank you🥰

[@malathynarayanan6078]

Thanks

[@simmys1959]

VERY WELL EXPLAINED.

[@surbhinanda2632]

Thank you so much for sharing ☺️ Lots of love 💕

[@32rsakthireshma11]

Thank u mam ur instructions are more useful to us

[@sanathansatya1667]

Excellent theory. Increase the time spent on actual demonstration.

[@dancerukmini]

Its a system of learning Bharatanatyam, a technique of training.

[@mgchandrakanth]

In addition to these great good exercises, it is also suggested to watch out on the type of food we take. if we take food which increase the Vatha, then knee pain will increase even with different types of exercises. What I have learnt is, suppose we take vatha increasing food such as say jackfruit, which is very attractive for instance, I suggest to sip a glass or two of hot hot water, which has reduce vatha in me. In fact vath has also reduced due to sipping hot water. You can try.

[@vijaymauricejohn7603]

Thank you ma'am 👍👍

[@DikshithaSNair]

Superb way of explanation..😍😍😘

[@siyaraj4516]

Its very helpful maam❤🥰 Could you please upload a video on exercises or yoga steps to practice everyday for dancers to be very energitic I mean exercises to strengthen ourselves🥰🤗 Could you please maam?😊

[@MahesanT-n7e]

Rukmani ji Very nice Good morning 🌞🌹

[@anjanaas8228]

Hi loved your explanation about knee strengthening.. as a sports physiotherapist and a pain clinician would like to add the importance of training the core and effective breathing work because how we use the knee depends on how we use our torso..

[@dancerukmini]

Absolutely!

[@krishnatirunagari5392]

@@dancerukmini also please include all nationalities and all religions of the world. Success to you and to your studio would like to see more people join the dance programmes as you can easily teach each and every one of them

[@gargimandal6230]

Mam just I got surgery for posterior horn meniscus tear. As I am a Bharatnatyam and Kuchipudi dancer please suggest me to strengthen the knee so that I can start dance 🙏

[@aravindiyengar3330]

Thank you ma'am It was amazing 🙏🙏😊

[@shivtejyogahealthbydhanesh5352]

Nice explanation 🙏🙏🙏🙏🙏

[@ushasundar7895]

Hi ....I'm Usha Sundar from Bommanahalli Bengaluru....was wanting to know when the admissions for the next session of bharatanatyam begins? Would like my granddaughter to be trained in dance from you. Awaiting your favorable response. Thanks in advance Usha Sundar

[@ParvathyChandran]

Thank you❤

[@sagelee6291]

How do you help with foot pain while doing Odissi?

[@neehararajesh8379]

Thank you mam..🙏🙏

[@ajayr8781]

My knees just got locked while watching your vdo 😍

[@AjaychinuShah]

Just keep care . Be in the moment. No knee problems, promise.

[@sujanandakumar3638]

Don't go for knee replacement all on a sudden.try alternative therapy with knee strengthening exercise.

[@maharajshrinathji6066]

Thanks 🙏💐 Namste 🙏🕉️🚩

[@sharanyan3371]

Mam please explain about proper sitting aramandi.. and balancing on ankle while doing the sitting aramandi

[@dancerukmini]

will do

[@yogib2958]

Awesome body ..all the training and dedication is reflected..

[@janetm4361]

Mam could u pls suggest any exercise to reduce the hips..

[@RAVIYASH100]

Arthritis & aging also matters that limit the uses of knees, such as climbing/trekking.

[@mithulk713]

Great

[@catspeed5083]

Awesome 💜

[@Mahi-wu4eg]

Maam how to stop Boyouncy movements while dancing??

[@yunasburney2602]

* Forget knee pain. I'm looking at those pain relieving plants behind her.*

[@vinody4511]

😆😆😆😆 Seriously I am also plants lover 🤩🤩🤩

[@SS-sn4df]

Exactly, I get a terrace like that, I am ready to work out all day long!

[@dancingds]

Nice information

[@RajSachdeva]

A few exercises demo would have been helpful.

[@ManishKumar298]

नमस्ते रुक्मिणी जी 🙏🏼

[@sohinibhowmik1562]

Hi, I wish to know about RaadhaKalpa what is it about? Is this a course?

[@shivanshusharma568]

Radhe Radhey 🌼🌺

[@amrithak9875]

Ma'am, is there any beginners program...would love to join?

[@jaaneshwar5531]

flexibility never sounded so sweet as you made it sound !!!!!😍

[@healthiswealthcognizance.]

Nice terrace

[@lv8723]

💙

[@mahaj1861]

What's your zodiac sign?

[@MarvinMonroe]

Good Lord in heaven she is beautiful. much love from Ohio

[@naveen-yh9je]

Ur so so gorgeous 🤗

[@ramesh3208]

Shoulders and ribs ur dance doesn't deal with upper body strength

[@dancerukmini]

It does actually. You can check the online program. :-)

[@ramesh3208]

@@dancerukmini nice promotion without a word on digestion.. do some jala basti and practice better bone development.. all dances are alike more like exercise .. daily cycling and weight lifting for elongated hours more than 6 hrs is more healthy.. al the best

[@mirroruniverse9331]

@@ramesh3208 Weight lifting is not always good and not suitable for all. Whereas dances can help too :)

[@rameshchintada2876]

@@mirroruniverse9331 yah all dances together not only moving hands but hand standing for few seconds kind of dance everything is linking to basic bone skeleton so.. some where we as humans should mix everything in one especially the above moves like music only in mix we like it now..

[@umadivyadeepumadivyadeep5285]

👌👌👍👍✨✨

[@shankarh6872]

Fees are very high.. could you please reduce the fees.. and it is in dallers😱

[@dancerukmini]

Regular classes are always an option. Please check www.raadhakalpa.co.in

[@jeet8640]

प्लीज़ आप अपने विडीओ हिंदीए बनाइये

[@jayantlankesh5774]

Kuch samjh nhi a r

[@deveshshma]

Of love has face that's u I love u ❤

[@justlove4012]

i love you

[@sundarrao9573]

M'am, whatever you say is not new and anybody knows it. But, you are extremely more beautiful than what you say and blessed with a beautiful structure. Good luck.

[@dancerukmini]

Im not so sure everyone knows it. :-) Otherwise there would be a lot less injuries from Bharatanatyam.

[@sundarrao9573]

No no m'am. I am not underestimating your experience or knowledge. What you say is very near to facts. What I say is it is common knowledge for any one venturing in to dancing, to strengthen their not only legs, but, entire body. Anyway, sorry, if I have hurt. Good luck.

[@rajeshiei4796]

Walk at least 20minutes in a day...

[@vijayvijay4123]

I would recommend sitting in vajarasana and virasana and use it as a resting pose.Use the reclining virasana if possible.That's what our ancestors would have did.You are complicating and westernising.

[@DA-od5hz]

If it helps then whats wrong? There are people who find getting into vajarasana difficult.

[@dancerukmini]

This is not true. Vajrasana is a static position that engages no muscles and the muscles around the knee need to be strengthened for it to be stable. lengthening a muscle is different from strengthening. It is a logical science.

[@vijayvijay4123]

@@dancerukmini I learned tamil martial arts both silambam and kuthu varisai and I also learned yoga.The fighting arts have bent stances and kicks.Even not many martial masters know, I doubt anybody even knows,only one taught me that resting position is virasana.Similarly in karate it is vajarasana. Both silambam and Bharath Natyam are related.I May be wrong but our arts don't follow the western logic.Standing warrior pose and sitting warrior pose have a connection.My yoga master told me 20 minutes in Vajarasana is equal to 2km of walking. Our Asian arts are based on Fascia, if we followed western science, sumo wrestlers are prone to heart attack, but in reality they are happy anyways thats my 2 cents 🙏

[@vijayvijay4123]

@@dancerukmini Bye the way it's surreal commenting to you, you looked very gracious and beautiful in. கனா காண்கிறேன் கனா காண்கிறேன் ‌கன்னாளனே song.Very good picturization.

[@dancerukmini]

@@vijayvijay4123 happiness and muscular science are two different things. Sitting and walking can never equate one another. Speak in terms of muscular engagement, heart rate, cardio vascular conditioning, exact muscle lengthening. Approximations do not work in this, and it is not a belief system either. There is no leap of faith necessary. It is an exact science. "Asian arts are based on fascia" doesn't reveal anything. And this has nothing to do with western or eastern, all human bodies are built with the same mechanisms and muscles.

[@abhishekkumarsinghhy]

Knee to nhi malum but it's sure that u are beautiful......

[@ananda3017]

ohhhffff ....u are so beautiful.....

[@Belighted]

Swimming...best of all

[@syamrajr2720]

She is so beautiful i would. Like to marry her👏😍😍

[@poojithas9935]

You don't have a chance She's already married

[@nitishjoshi8532]

@@poojithas9935 Indian men 😂😂😂

[@annamika5461]

Where is the the respect for her work? 🤦🏽‍♀️

[@poojithas9935]

@@annamika5461 she's absolutely amazing in her profession. That's y I love mam❤️❤️

[@guuday2all]

@@poojithas9935 😂

[@jesuraja941]

Pretty and Hot

[@tharabai6309]

Edoit

[@balsonnaoshekpam5680]

Thanks

[@sheetal1896]

Thank you mam.. 😊