Bharatanatyam | Conditioning exercises to perfect the MANDI ADAVU | 2020 | Follow Along Routine

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Mandi Adavu involves varied complex movements such as jumping on the toes while sitting in Muzhumandi, sliding one foot and resting the knee on the floor, standing upright from Muzhumandi, stretching the leg behind while sitting in Muzhumandi and so on. This requires a lot of strength, flexibility and endurance in the muscles of the hips, thighs and lower legs to generate power, stability and balance.
Here I’m sharing a routine that helps the dancers with the same. Do check it out. Hope you all find it helpful.
#Bharatanatyam #BharatanayamDance #MandiAdavu #Adavus #Muzhumandi #Balance #Stability
Conditioning Exercises Included :
===========================
Introduction - 0:00
Muzhumandi Jumps - 1:50
Duck Walk Variation - 2:40
Side to Side Stretch - 3:33
Slow Muzhumandi Down & Up - 4:25
Jumping Lunges - 5:18
Kudittu Hold - 6:11
Half Kneeling Squat - 7:03
Kneeling Lean Backs - 7:56
Kneeling Position to Squat - 8:51
Mandi Without hands - 9:44
Important Tips - 11:24
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[@prakashkini194]

Very useful exercises. The stretch, posture, body balancing and everything else was good. It's for the younger ones to follow and follow the right postures. 👌👌🙏

[@PratibhaKini]

Thanks! Yes, many many young dancers struggle with mandi adavus :) I hope they find this helpful!!

[@deepikaselvamurugan6405]

Thankyou for these exercises! Definitely required exercises to practise and get better at one of the more complicated adavu routines.

[@PratibhaKini]

Thanks for your feedback Deepika! Glad you found them useful :)

[@mayav.manikkuttan4002]

Dont know how to show my gratitude for this help!!Thank you very much 💝

[@PratibhaKini]

Comments like this inspire me to work harder! Thank you :) Am happy you found it helpful :)

[@prabhakini896]

Doing Mandi Adavus is a big challenge to many due to lack of strength in the knees, core and allied muscles. Am glad you have given so many various exercises to over come the fear.

[@PratibhaKini]

True! The fear of falling, the fear of not getting it right, the fear of not sticking to the aesthetics of adavu.. Been there! Thanks for the feedback 😊

[@yamio69]

I love your conditioning exercises. Thank you for sharing these.

[@PratibhaKini]

You're welcome! :) Ty for practicing with me...

[@chinmoyeedash8666]

Thanks a lot for the wide set of exercises.. Will surely work on them regularly!

[@PratibhaKini]

Pleasure is definitely mine! Please let me know if there is anything in particular you want to see in this channel. Your feedback is important 😊

[@prathibhapai9319]

You have explained the exercises so well. Thank you so much for your efforts.

[@PratibhaKini]

Pleasure is mine🙏 ty for watching

[@gaurikhatri4902]

Thank you so much for posting such useful content. It really helps a lot!!! My knees are much better. I can sit in aremandi and was so happy dancing yesterday❤

[@PratibhaKini]

Feedbacks like this keep me going! Thank you for telling me♥️ Am soo happy it's helping you..

[@natyanjalicreations6234]

I love your explanations and neat presentation as always you do. Love you very much Mam for your beautiful dance exercises.

[@PratibhaKini]

Thanks a lot 😊

[@prachiorpe5889]

Awesome set of exercise for balancing body and muscle strength

[@PratibhaKini]

Thanks for your feedback, Prachi :)

[@kriiiiiiieeeen]

you are an angel to make this video

[@PratibhaKini]

Thanks! 😊

[@champapaga5740]

Hello akka... Thanks once again for it... Mandi adavu is the most difficult one to perfrom perfectly... Sometimes our legs would not go at proper position or else we would bounce our body a lot while jumping... Thank you akka... Lots of love akka ♥️

[@PratibhaKini]

Yes Ananya! It is a challenging adavu.. I hope with regular practice and conditioning we all will get there someday :) Much love! Happy dancing :)

[@tpg9020]

It is quite helpful to make our muscles strong. Thank u for sharing 😊

[@PratibhaKini]

Pleasure is mine! Happy you liked it :)

[@SraboniGuhaRoy]

Heartily thanking you for such a great work. Just from three years I'm learning Bharatanatyam and it seems like that this year I may not be able to continue my dance classes because of the lock down. But you made me keep on dancing.👍👍❤️

[@PratibhaKini]

That's wonderful. Do not stop practising. We are all in it together :) Thanks for writing to me.. Keep dancing! Cheers :)

[@swatipincha3432]

Thank you! This routine is too good! 😊😊❤❤

[@PratibhaKini]

Pleasure is mine :) Ty for watching..

[@abhishekmunigial6230]

Good set and nicely demonstrated. Thank you.

[@PratibhaKini]

Very happy you liked them. Thanks for letting me know :)

[@soumyadimpikumar9286]

Thanks a lot mam . I'm learning now bharatnatyam . Not for a professional training just for the love of dance . The way you b teach it's very nice .. Thanks for the great help

[@PratibhaKini]

Very glad you liked it. Thanks for writing to me :)

[@tamilrojajegathprabhu1786]

Thank you so much for all your videos 🙏🙏🙏🙏🙏😊😊😊

[@PratibhaKini]

My pleasure 😊 Nice of you to write to me...

[@TheNami1984]

Thankyou soo much for your excersice routines .. really benefiting my children of 10 and 8 yr respectively

[@PratibhaKini]

Very happy it's helpful 🙏 thanks for practising with me🙏

[@Minakshi2529]

Lovely prathiba!!! Truly useful Not just strengthening n conditioning the legs for mandi adavu, it is evident that this routine is going to improve our focus n balance. Amazing concentration!

[@PratibhaKini]

Well said! A lot of concentration is required while doing mandi adavu.. I hope we all get better at it as we practice 😊 Thanks Minu!

[@sujiarchana1506]

Thanks for all your nice workout routines. I have attended your strength and conditioning workshop. It is being a lot of help to me.. dancing has become much easier.. I try my best not miss my exercises routine.l also refer to your video that you post and add it to the regular routines that you have given. You workshop is a must attend one. I have tried many exercises... Those haven't helped me much... Your workshop was very helpful to understand and work on what is needed for body. Always looking forward to your Saturday uploads. Thank you so much. Wishing you all goodness .😊

[@PratibhaKini]

Feels good to hear back from workshop participants after weeks/months of workshop! It is amazing that you are consistently working out :) Thanks a ton for an honest review! Feedbacks like this keep me going :) I am really glad that both the workshop and videos have been a value add :) All the best!

[@pratima6848]

Very well put together !! Loved it.

[@PratibhaKini]

Thanks much! Hope you will try out the routine :)

[@aparnamishra7239]

Awesome 👍 thanks a lot for your guidance

[@PratibhaKini]

Always welcome :)

[@pallabidas5743]

Truly useful..... Let me practice these for few days and I will comment you again 😊😊.....thanks for this video.

[@PratibhaKini]

That's lovely! Please do let me know. I will be waiting to hear from you :)

[@Timepass-jw9tu]

I am devotee of bharatnatyam...finally I found the excercises and tips .....your new supporter 💗 keep going

[@PratibhaKini]

Thanks🙏😊

[@randjanimanohar4434]

Thank you for all the routines you show us. It really helps me progress in my dance. Thank you so much Akka 😘

[@PratibhaKini]

Pleasure is mine

[@akshathamohan1246]

This was definitely useful thank you

[@PratibhaKini]

Thanks for the feedback! Feels good to hear from dancers :)

[@sowmyaraju4706]

Hi akka thanks a lot for the video will surely practice it regularly 😍

[@PratibhaKini]

Pleasure is mine 😊

[@ektaazad7474]

Very nice, I will practice from tomorrow. I bend forward while doing murumandi.

[@PratibhaKini]

Thanks Ekta! Yes, do try and share your feedback 😊 cheers!

[@manishamohandas9719]

Super useful! Thank you!

[@PratibhaKini]

Glad you found it useful.. you are welcome 🙏

[@KK-jv6lx]

Thanks a lot mam.... i was looking for these kind of exercises. I guess no one has uploaded such a video before.

[@PratibhaKini]

My pleasure 😊Ty!

[@nikhilpatil4450]

Hello di yours all videos are so helpful& I follow all the exercise & also improve my stamina & postures thnku 💐💐🤗

[@PratibhaKini]

Very happy to know. Thanks for letting me know🙏

[@vaishnaviawalekar1056]

These exercises are amazing!!

[@PratibhaKini]

Glad you like them

[@vishnugopi3761]

Thx for posting, amazing

[@PratibhaKini]

Glad you like it

[@KK-jv6lx]

Yes didi.. These workouts really makes knees strong.

[@PratibhaKini]

Glad to know it helped you.. ty for practising with me

[@meerasaimurali9890]

Awesome is the word. Thanks a lot

[@PratibhaKini]

My pleasure! Glad you liked it.

[@gkbaliga]

Hmm.... Nice ones specific for Bharatha Natyam Dances. Most of these are not for oldies like us with somewhat stiffened knees. The ones I could attempt with somewhat less than perfect position are Side to Side Squat. Reasonably doable. Kneeling lean backs. Max I could go upto was say 75 degree, not beyond that. Others are for youngsters. Very difficult ones demonstrated smoothly. Great. Keep up the good work

[@PratibhaKini]

This is one of the difficult steps we come across in Bharatanatyam. Conditioning for it couldn't be any different 😊 thank you! Am happy you still tried..

[@maddybaliga]

Yes these are difficult and targeted for upcoming dancers....thank you for your love and support 😃

[@lincyjohn9778]

Very tough exercises. Thanks so much!

[@PratibhaKini]

Ty for working out with me🙏

[@blinkeuu146]

👍👍 verrrrrry nice video I'll do try exercises 👍😎...... Awesome 😊

[@PratibhaKini]

Great! Let me know how you like them :) Ty

[@sushma0323]

That was very helpful.. i was just struggling with pain and balance doing mandi adavu ☺️🙏

[@PratibhaKini]

Thanks for letting me know! Happy it was useful 🤗

[@123bmurthy]

Hi Akka This is Anagha. These exercises helped me a lot because I am learning bharathanatyam. Thank you and I am looking forward for more such videos 😊

[@PratibhaKini]

Thanks for watching my videos, Anagha :) I upload videos every Saturday at 7pm. So stay tuned :)

[@learnwithdeepa750]

Liked it very much

[@PratibhaKini]

Thanks 🙏

[@stacerelle]

Thank you!!

[@PratibhaKini]

You are welcome

[@virajavedanth160]

Wow it is very helpful and you are very flexible 🙂

[@PratibhaKini]

Thanks a lot! :)

[@anushagawade179]

Very Helpful!

[@PratibhaKini]

Glad you like it😊

[@KK-jv6lx]

Thanks mam!

[@PratibhaKini]

You are welcome :)

[@harshithapogala8845]

Thank you so much mam 🙏🙏

[@PratibhaKini]

Pleasure is mine

[@radhikabiswasrazzledanceac6325]

🔥🔥best vedio

[@PratibhaKini]

Thanks🙏

[@marycarmengarciagarcia5060]

😉😉🙏🙏super..thanks

[@PratibhaKini]

Pleasure is definitely mine :)

[@pranitasrinivas5295]

Nice prathibha . Keep up the good work

[@PratibhaKini]

Thanks for watching🙏

[@radharamakrishnan1170]

Excellent

[@PratibhaKini]

Thank you very much🙏

[@Aryajoshy-r5r]

Thank u so much

[@PratibhaKini]

Most welcome 😊

[@abhilashudupa]

Really liked it 💓👏

[@PratibhaKini]

Thanks a lot!! :)

[@MULTIMEDIAARTSBYNIVARTHA]

Wow what a flexibility just look like doll.. god.. ishoild really try this.. will try this thank you iseful..super

[@PratibhaKini]

Thanks! Let me know how it goes 😊

[@MULTIMEDIAARTSBYNIVARTHA]

@@PratibhaKini ok

[@shashikanthahalady1111]

The complete presentation is awesome 👌 Background music and sequence and timing and explanations are all well synchronised. Your sweet voice is very melodious with crystal clear communication. You should be singing as well, if not pls do initiate. Om and Prem.

[@PratibhaKini]

Thank you very much for your kind feedback 🙏

[@pragathisavitha4402]

Thank you so much .......very very useful 🤗

[@PratibhaKini]

Very glad you found it helpful :) Pls do share it with your friends..

[@pragathisavitha4402]

@@PratibhaKini sure akka 🤗

[@pragathisavitha4402]

@@PratibhaKini I was just struggling to get up from muzhumandi in 3rd speed ...I think this can help me a lot .

[@PratibhaKini]

@@pragathisavitha4402 I'm sure with practice you will definitely be able to do it with ease :) Do let me know once you try the routine.. Would love to hear from you :)

[@PratibhaKini]

@@pragathisavitha4402 Thanks Pragathi :)

[@drshr2009]

Thank you very much Pratibha! Love all your videos. Very useful exercises and tips too. Could you please provide tips on how to care for the feet too.Thanks!

[@PratibhaKini]

Thanks a lot 😊 I have noted down your suggestion. Pls stay tuned..

[@smileysmiley466]

Really useful for Bharatnatyam.... Thx a million for this useful content keep rocking

[@PratibhaKini]

Thanks a lot! Also stay tuned.. More exciting stuff coming up :)

[@smileysmiley466]

@@PratibhaKini plz made video on details of Bharatnatyam... Like first adavus next alarippu.. Like day completely first starting to ending in a sequence... N also about practice Saree... Recently joined in Bharatnatyam so these things help me alot

[@PratibhaKini]

@@smileysmiley466That is a vast subject. Will need a separate series for that. Have noted down your suggestion :)

[@smithapuliyath5196]

Super!

[@PratibhaKini]

Thanks a lot :)

[@satyavani2276]

Good work Pratibha!

[@PratibhaKini]

Thank you so much :)

[@PratibhaKini]

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 *KZbin 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]

Yes! defn recommend people to go through the other videos...especially warm up and cool down for a starting point 😃

[@PratibhaKini]

@@maddybaliga Thanks for helping out with editing!! It has come out beautifully :)

[@gopalkrishnashanbhag2791]

Very well presented

[@yoshitashejwal6018]

Your videos are very helpful and informative ☺️ can you make a video on how to improve jumps in adavus and jatis?

[@PratibhaKini]

@@yoshitashejwal6018 Thanks a lot! Could you please elaborate so that I know what you are expecting? By jumps, do you mean uthplavanas? Also jaatis(tishra, chatushra, khanda....) or jatis?

[@riyarajan8732]

Loved it! ❤️❤️ Thankyou ❤️❤️❤️ Please share your daily fitness routine as a dancer! Also please let us know how a dancers weekly exercise schedule should be. Please!

[@PratibhaKini]

Thanks! The routine I follow might not suit you. I suggest you do full body strengthening combined with cardio exercises with a rest day every 4 days. You could do stretching and yoga on your rest day. Or it's also ok to not do anything at all on a rest day... but do yoga at least once in 4 days. You could find most of the content in my channel. Some are on the way..Stay tuned :)

[@riyarajan8732]

@@PratibhaKini Thankyou ❤️❤️❤️

[@PratibhaKini]

@@riyarajan8732 you are welcome!

[@thebharatanatyamstudent1093]

Very good exercises. Little tough for me. Need to work on it !!

[@PratibhaKini]

Hahah.. You will get there very soon with practice. Happy dancing :)

[@thebharatanatyamstudent1093]

@@PratibhaKini Okay 😁🤭

[@poojashanbhag1810]

Wow! Good going Pratibha

[@PratibhaKini]

Thank you so much, Pooja

[@rohinikp826]

Thank you soooooo..... much for posting such wonderful informative videos, kindly share a video on dancers diet program.

[@PratibhaKini]

Hello! Thanks a lot for that feedback.. Nutrition or diet plan should be customised according to an individual's lifestyle, calorie requirement, activity levels, BMI etc. So would not recommend a generic diet plan to all. I would only say make healthy choices. Will try to give you some general tips in upcoming videos :)

[@PratibhaKini]

As promised, here is a video on diet and nutrition: kzbin.info/www/bejne/d3vRdod8nZaqes0 kzbin.info/www/bejne/ooGriIV-jNuEo68 Let me know how you like it! :)

[@surabhidattatri4069]

Hi akka Thank you for this vedio it was very useful......specially the tips☺

[@PratibhaKini]

Hello! Very glad you found it helpful.. do practice and try the routine. Don't forget to give your feedback 😊

[@surabhidattatri4069]

Yes akka will try the routine and definitely will give my feedback☺

[@PratibhaKini]

@@surabhidattatri4069 thanks Surabhi ♥️

[@radhikabaliga9760]

Very unique & useful

[@PratibhaKini]

Thank you so much 😊

[@maddybaliga]

Thank you so much for your love and support :-)

[@susmithakotha5969]

Why do I love these and hate them at the same time 🥺😭 Thank you for the great routine akka😍 You're the best🤗

[@PratibhaKini]

Hahah! Pleasure is mine🙂

[@krishnamurthim519]

Thank u bcoz i have grade exam day after Tommorow i have mandi adavu i was struggling thanks a lot

[@PratibhaKini]

You are welcome🙏

[@remyak9859]

Thank you for these exercises.. the toe walk looks simple but calf muscle struggles to walk☹️ hope daily practice will help..

[@PratibhaKini]

Pleasure is mine 🙏 ty for practising with me

[@ishas6964]

Thanks for sharing wonderful tips

[@PratibhaKini]

Very glad you liked it 😊

[@ishas6964]

@@PratibhaKini Wil try incorporate in my warmup regime... Can you please also suggest easy ways for side to side stretch its very difficult for me.. Any suggestions Wil be helpful

[@PratibhaKini]

@@ishas6964 Sure. Do not squat down completely. You need not touch the buttocks to heel. Instead Squat till your thigh becomes parallel to the floor. Make sure you hold your core tight and back straight. You can increase the range of motion as you get comfortable with this :) Hope this helps..

[@ishas6964]

@@PratibhaKini thank you so much.. Btw I also found your arm strengthening exercise for alaripu really good easy and quick.. I doing that.. Thank you once again 🙏

[@PratibhaKini]

Am sooo happy you tried it out. Ty for telling me. Keep practising :)

[@Dashya.]

For me mandi adavu first and second is ok but third and fourth is a challenge.... thankyou it's very helpful akka

[@PratibhaKini]

Good to know

[@prabithabalasubramanian1153]

Hello Pratibha! I really appreciate this video. I find it challenging but enjoyable. I specially fine the side to side stretching exercise difficult. Is there an easy way to do that?

[@PratibhaKini]

Thanks a lot! Do not squat down completely. You need not touch the buttocks to heel. Instead Squat till your thigh becomes parallel to the floor. Make sure you hold your core tight and back straight. You can increase the range of motion as you get comfortable with this :) Hope this helps..

[@reshmithat9580]

Am really struggling to do mandi adavu..... This video is really really helpful for me thank u so much sister..... Lots of love from reshmi❤❤

[@PratibhaKini]

Very happy it's helpful. Ty for practising with me 🙏

[@reshmithat9580]

@@PratibhaKini 👍sure

[@PratibhaKini]

@@reshmithat9580 :)

[@homelife227]

👍🏻👍🏻🥰💞

[@PratibhaKini]

🙏🏻🙏🏻

[@reenamoloo8410]

I'm sure with regular practice it will improve

[@PratibhaKini]

Keep at it 😊

[@zenterapy]

merci de France

[@PratibhaKini]

Namaste :)

[@dharineeb6908]

you are so strong and graceful ! thank you for sharing your knowledge

[@PratibhaKini]

You are so welcome! And Thanks! :)

[@haripriyachandrashekhar6299]

Good work Pratibha! These exercises are very unique🖒

[@PratibhaKini]

Thanks much Hari! :) Do try it out...

[@yoshitashejwal6018]

Your videos are very helpful and informative ☺️ can you make a video on how to improve jumps in adavus and jatis?

[@PratibhaKini]

Thank you so much for that feedback! By jumps do you means the uthplavanas? And Jathis as in? Could you please elaborate so that I know exactly what you are looking for? :)

[@PratibhaKini]

As promised, here is a video to improve your jumps. Let me know how you like it kzbin.info/www/bejne/nqjRfZqPor6EbMU

[@Dutidhara]

❤️❤️❤️👍

[@PratibhaKini]

Ty

[@Dutidhara]

@@PratibhaKini yes I am trying

[@PratibhaKini]

@@Dutidhara great

[@vijilasree5241]

Thankuu for your tips. For me it's a challenge to do maandi adavu.After a regular practice i had pain on my thighs and knees. While doing your exercise i can feel the change and there's no pain now 😍. Once again thnq

[@PratibhaKini]

How awesome is that! Thanks for practising with me🙏

[@navyasammeta9074]

In how much time u mastered Mandi adavu?

[@PratibhaKini]

@@navyasammeta9074 I don't think I have mastered it yet

[@navyasammeta9074]

@@PratibhaKini your leg sliding is very perfect akka.i also want to dance like you.

[@PratibhaKini]

@@navyasammeta9074 thanks.. keep practicing 😊

[@sitalkeshri7706]

Hi Pratibha Ma'am This is Naysa I am stuck and not able to practice Mandi Adavu variation 2nd which is "tangada tat tat dhina" Can you please help me out with this? I need your guidance. Thank you

[@PratibhaKini]

Consistently practice these exercises and strengthen your legs 😊

[@drshr2009]

Very good workout, I am still breathing hard :) Thanks so much Prathibha! This is one of the most challenging workout. Really enjoyed getting into it and did as much as possible. Great tips! Very helpful! Thanks so much!!

[@PratibhaKini]

Makes me happy!! Thanks for writing to me.. Glad you liked it 😊

[@blinkeuu146]

I am in dance class I know till kalyani jathisvaram mam ❤️🥰

[@PratibhaKini]

Good to know! Happy dancing!

[@rajsreesreedevi146]

Hi. I started learning Bharathanatyam quite late, at 43yrs, now just about 17m into it. Your exercises were very useful. I've been following your routines and strengthening videos and keep one day a week for each part . Now I'm able to improve a lot, especially postures, hip opening. But mandi adavu is still quite difficult. I tried most of these exercises, last one I'm not able to do..is there any tip to do that one? Thank you once again for helping a lot of people like me

[@PratibhaKini]

That makes me soo happy! Thank you for writing back to me and also for watching my videos! The last one requires quad strength and hip mobility along with overall leg strength. Reverse and forward lunges will help you get there. (Also continue to strengthen your legs :) ) Hope it helps!

[@rajsreesreedevi146]

@@PratibhaKini that was a prompt reply. Thank you. Will try that, quad and leg strengthening. Is there any video of yours on hip mobility?

[@PratibhaKini]

@@rajsreesreedevi146 You are welcome.. Please check this : kzbin.info/www/bejne/enO2oYCtrplopcU Might be helpful :)

[@rajsreesreedevi146]

@@PratibhaKini thank you so much

[@PratibhaKini]

@@rajsreesreedevi146 Anytime!

[@shreeswaminathan9656]

I’ve been trying to do the side to side squat..but I haven’t been able to completely sit..is there any thing that I could do to attain perfection?

[@PratibhaKini]

It might be due to many reasons. May be your hips are tight or your ankle mobility is not very good or you lack leg strength. It is hard for me to point out since I haven't watched you perform the exercise. So work on these consistently.. You should see improvement. Hip openers : kzbin.info/www/bejne/enO2oYCtrplopcU Ankle strengthening : kzbin.info/www/bejne/aqWlapxrYqymapo leg strengthening : kzbin.info/www/bejne/gWeUk3uKZ6iaqMU Let me know if this helps :)

[@maddybaliga]

Great video as usual !! Your stamina levels are major #dancergoals for every1 :)

[@PratibhaKini]

Sweet! Thanks :)

[@vanashreenair4095]

Hi Pratibha, I wanted to know how to navigate through ara mandi, mandi and hand strengthening and body strengthening exercises. How many days? How many times? What should be the ratio? Like there are a lot of exercises. Also, great videos. Thank you

[@PratibhaKini]

Check the description of pratibhakini.app.link/VSG

[@dhanyamt13]

Thanks a lot akka . Can u do a video regarding calf muscles pain because after dancing and after the exercises we get a pain so plz akka.

[@PratibhaKini]

It is a good idea to warm up and stretch your calf muscle as part of your warm up and cool down routines. Check these 2 exercises : Toe and Calf Raises - for warm up : (1:24) Calf Stretch - for cool down : (4:08) Hope this helps.

[@dhanyamt13]

@@PratibhaKini thanks a lot akka . Will surely try it

[@PratibhaKini]

@@dhanyamt13 you are welcome.. let me know if it helps 🤗

[@dhanyamt13]

@@PratibhaKini ok akka 😊

[@revathis8604]

Hello madam.great video. I m Revathi. Shall u take online classes...

[@PratibhaKini]

Namaste! I shall put it on my social media handles when I start conducting online classes. For now, I am conducting only fitness workshops online. I conduct Bharatanatyam classes in Harlur, Bengaluru :)

[@revathis8604]

Ok madam.but I m from Hyd.

[@PratibhaKini]

@@revathis8604 sure! stay tuned for details :)

[@PratibhaKini]

I am starting online Bharatanatyam class. Do check the post on my youtube community and direct message me for details if interested :)

[@reenamoloo8410]

I was little clumsy while doing these as it's the first time

[@PratibhaKini]

Happens to all of us :) Keep at it

[@blinkeuu146]

Mam I just tried without touching buttocks and it was helpful and I come to know that how to balance in Mandi adavu👍

[@PratibhaKini]

That's awesome! Good job! Ty for practising with me :)

[@blinkeuu146]

@@PratibhaKini mam of course y not?

[@PratibhaKini]

@@blinkeuu146 🤔🙏

[@kitta7126]

6:15 I am not able to hold my position on the toes There is a lot if imbalance Any tips?

[@PratibhaKini]

Same rule mentioned here applies when you sit in Aramandi : kzbin.info/www/bejne/a5ObnqGfYqiib5Y You could also work on ankles(kzbin.info/www/bejne/aqWlapxrYqymapo) and legs(kzbin.info/www/bejne/gWeUk3uKZ6iaqMU) to get better.

[@shivalishankersharma1562]

Hi Pratibha maam, can you tell me if I can jump with a bad back. I was good 4 years ago but then I got pregnant and had a c section. My stamina and posture just went down the drain. I am now getting back to Bharatanatyam now that my baby is a toddler

[@PratibhaKini]

I would suggest treating your back ache before you do anything intense.

[@shivalishankersharma1562]

@@PratibhaKini thank you for the prompt response. Appreciate it

[@PratibhaKini]

@@shivalishankersharma1562 anytime! And all the best.. hope you get back to dancing with ease soon.

[@sravi3348]

Can you send me the video of sarkkadavu

[@PratibhaKini]

Well, if at all I plan on posting a video for it, it will be available on KZbin. Stay tuned 😊

[@MULTIMEDIAARTSBYNIVARTHA]

Its really painfull at first..lets hope for the best.. will do this daily

[@PratibhaKini]

Really love your enthusiasm! But please take it slow. Soreness is fine but if it pains, you shouldn't be over stressing your knee. Also wouldn't advice doing it everyday 😊 Like I always say combine strengthening and stretching in your workouts.

[@MULTIMEDIAARTSBYNIVARTHA]

@@PratibhaKini ok

[@MULTIMEDIAARTSBYNIVARTHA]

@@PratibhaKini im just 17 yr old😂thats y im trying daily to become like you

[@PratibhaKini]

@@MULTIMEDIAARTSBYNIVARTHA Appreciate the effort. But, over training leads to injury. You want to be able to dance for a very long period by staying injury free, right? :) Keep up the spirit! Happy practising..

[@MULTIMEDIAARTSBYNIVARTHA]

@@PratibhaKini ya thank you❤

[@shalinivijayagopalan4078]

The side to side stretch is a challenge for me as neither is feet base strong as my feet strength is naturally toes. And I don't think my thighs are strong either. So it cannot be the base with which it will be able to pull me up. Any advice on how to work towards improving this

[@PratibhaKini]

The only advice is to try these exercises consistently and to strengthen legs. Check these : 1> kzbin.info/www/bejne/gWeUk3uKZ6iaqMU 2> kzbin.info/www/bejne/iZbVf3V7gtubaq8

[@shalinivijayagopalan4078]

@@PratibhaKini thanks so much for the advice

[@navyasammeta9074]

Mandi adavu is very difficult for me . Hope your exercises work

[@PratibhaKini]

Let me know how it goes🙏

[@navyasammeta9074]

@@PratibhaKini I have been practicing for 2 weeks and my Mandi adavu has started improving . Thank you.☺️

[@PratibhaKini]

@@navyasammeta9074 how awesome is that!! Keep practising..

[@prakruthis.m5711]

Hi, The exercise tips are really great. Thank you for all these. However, I can't do the side stretches, I tend to fold my knee. Could you please guide or suggest tips please.

[@PratibhaKini]

Ty! Side stretch while doing mandi adavu you mean?