Bharathnatyam -An Exercise to stay fit

"Dance is an activity that everybody enjoys, in one way or another". 

Luckily, dancing is something that will not only bring a smile on your face, but can also help to improve your physical and mental health.

Here i focus on one classical dance form which is bharathanatyam.As i practice and express it a lot i will talk only about bharathanatyam than other forms.Other forms like Kathak,Odissi,Kuchipudi also works great on dancers.As i have personally experienced the beautiful benefits of bharathanatyam i am putting it in the form of words.I cannot express everything in words as it is limitless and a powerful artform.

Yet i will write a few which i felt for the past couple of years.

Every Bharatanatyam style is marked by legs bent or knees flexed out (Aramandi), along with a significant amount of footwork, it is a good way to do cardio while also improving body balance. The postures and poses of the dance form are one of the best ways to help improve your body balance.

“Just as workout, classical dances too help in keeping the body well-toned".

Dancing classical itself is a blessing.It helps one to relieve stress.Other than weightloss it helps us to attain body balance, strength, and flexibility.

Bharatanatyam is one of the most ancient dance styles in India, originating over 2000 years ago.The training includes adavus (steps), jathis (dance sequences), mudras (stylized hand gestures) and abhinaya (facial expressions).a wonderful artform being marked by beauty and fitness. 

 

Bharatanatyam training makes for a vigorous workout of the mind, body and soul. The dance works to tone arms, legs and core muscles, as well as to strengthen facial muscles. The steps and eye movements improve concentration and coordination skills. Bharatanatyam helps in the awareness of the body in relation to rhythmic movement. Bharatanatyam being a classical dance, it is important to respect the tradition. The main keynote to an artist is discipline.While performing these exercises, it is recommended to tie long hair back, be barefooted and wear comfortable, yet loose clothing. Tie a dupatta or scarf around the waist to keep the torso errect.Always start with a warm-up.The first step a dancer learns in bharathanatyam is known as Thatta Adavu (stamping step) and is treated as a warm-up.Thatta adavu is a wonderful cardio-intensive step that also warms up the leg muscles and prevents muscle pulls .To get a perfect dancer tight legs  practice Kudittu Mettu,Uthplavana adavus,Mandi adavu etc.All these helps in toning and strengthening the legs.when you say Mandiadavu it is a bit breathtaking and strenous workout.As it will help you in loosing thigh muscle fat fast.This toe-hopping step is done in the aramandi position and involves hopping on the toes and releasing the heels with a slight hop as well. There are three speed levels.Mandi adavu involves hopping in this position and then lunging out.Other than toning quadriceps and hamstrings, this step helps develop strong core muscles, which helps in bringing more  balance.

 

Bharatanatyam is probably known most for its characteristic eye and neck movements. Eye movements help strengthen the external muscles which support eyes. Neck movements can help ease tense upper back muscles. These are fun to try out .The beauty of eyes and neck along with the beats are mesmerising. Practicing  few simple exercises, anyone can increase physical and mental wellness through Bharatanatyam.Whether the goal is to lose pounds or build coordination, anyone can now achieve fitness success.The dancing Nataraj or Lord Shiva is considered the god of Bharatnatyam and worshipped before any performance.

 

Bharathnatyam  one of the most graceful yet rigorous dance forms practiced today, a one hour session of Bharatnatyam makes for an excellent cardio workout. Since the emphasis lies on the dancer elegantly maintaining his/her balance through the different postures.It helps strengthen the lower half of your body; specifically the muscles of your thighs and calves.

Dance has the power of rejuvenating and thrilling the body. The vigorous movements initially might challenge your bodies’ limits, however if persisted with, can leave the body fit and lissom. Dance enhances mind-body co-ordination and is a great way of training your body to listen and execute super fast commands of your brain. We all know that enhanced mind-body coordination develops our reflexes, which help us avoid many injuries in day to day life.

 

Health benefits of dancing

• improved condition of your heart and lungs
• increased muscular strength, endurance and motor fitness.
• increased aerobic fitness.
• improved muscle tone and strength.
• weight management.
• stronger bones and reduced risk of osteoporosis.
• better coordination, agility and flexibility

 

Flexibility:

Stretching before and after dancing is very important to getting the most out of your movements and avoiding injury. As you practice dancing you will keep on stretching more consistently and you can notice how each stretch will become easier to complete.As the stretches become easier, you will be able to go further into each stretch, creating longer lines as you permanently lengthen your muscles and become more and more flexible. With this increased flexibility you will notice you have a wider range of motion and your dancing will become much easier.

Regular dancing enables muscles to flex and straighten, helping them gain agility. 

Strength:

Scientists have defined strength as the measure of muscle ability to exert its force against external or internal resistance.The rigorous,momentous jerks strengthen one’s muscles against a dancer’s own body weight. So with its diversity and variations in many of the dance forms, different muscles bulk up and build on their strength.Regular practice definitely increases the strength and gives shape to the body.Bharathanatyam reduces body fat and helps in smooth delivery

 

Endurance & Stamina:

Endurance is the capacity of muscles to keep working hard for a longer time without fatigue. Dance with its fast and rigorous movements elevates heart beats, which in turn improves stamina. Many people take up dance, not for entertainment or professional reasons but for increasing their stamina.

  

Sharpening of Brain:

One has to remember steps to be executed after one another and control different unexpected situations that may arise in the course of dancing. This improves learning, teaches the dancer how to react in sudden, unforeseen events like someone tripping during a stage performance or the music stopping and then restarting. So dancer must have a sharp brain.It will automatically train us to become more confident and acheive a sharp memory.

Reduce Stress :When you are dancing, your body is fully in that moment, focused on the music and your surroundings. Being around friends or that someone special to enjoy dancing to your favorite music can help you focus on strictly the moment you are in and aid in reducing the amount of cortisol your brain produces (the hormone that is associated with stress), lowering your stress and tension levels.

Diminishes Depression : Dance is a therapeutic and healthy way for people to channel any feelings they may be experiencing. It creates a positive attitude.If you are suffering from depression, dance can give you an outlet for your emotions by using music or movements that you connect to while in a positive environment. Being able to express yourself without having to talk about anything can give a sense of freedom both physically and mentally. As you continue to dance, you will see how easy dancing will become and your confidence and self-esteem will also increase drastically.

Sense of well being:

When you are dancing, your body is fully in that moment, focused on the music and your surroundings.Not only does dancing release good hormones but the platform also brings you face to face with different people increasing your social interaction and experience. It helps in boosting your self confidence,self-love and building social skills.It is great exercise that gets your mind and muscles working to the extent.

Successful gym instructors are using dance as a form of exercise to help their trainees gain muscle mass or shed those extra kilos. Dance fitness workouts like belly dancing, aerobics and Zumba are great examples of how rhythmic and well planned dance moves can help in burning calories.hence dance is mindblowing.

Dance is a beautiful artform. Dance exists today as a form of art, as a medium of expressions,feelings,emotions, verbal and non-verbal communications, and as an exercise regime.

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“Let us read, and let us dance; these two amusements will never do any harm to the world.”

 

 

 

Baliga Shilpa Pai

Yogini and a Passionate Dancer