Stretching and conditioning for Indian classical dancers
Strong, mobile bodies dance longer. These short routines warm you up, build the strength aramandi and footwork need, and ease the back, neck and hip tightness dancers know too well.
From Navatman, New York City’s school for Indian classical dance and music, teaching adults for 20+ years. Cancel anytime.
Dancing is hard on bodies that aren't prepared.
- Your knees or lower back ache after practice.
- Aramandi feels shaky and you can't hold it.
- Your shoulders and neck tighten at your desk all day.
- You want more flexibility but don't know how to train safely.
Navatman's teaching puts injury-safe technique first. These courses give you the warm-ups, strength and stretches that make dancing feel better.
How it works
Start your free trial
All conditioning courses unlock right away.
Pick a 10-minute routine
Back, neck and shoulders, hips, or a full warm-up.
Make it a habit
Pair a routine with every dance practice.
Courses on this path
Bharatanatyam Basic Exercises and Warm Ups
Build strength, lengthen your spine and prepare for aramandi.
Mobility, Flexibility & Injury Prevention
Conditioning and healing work for dancers.
10 Minute Stretches for Back Pain
Spine, hips and hamstrings, in four short rounds.
10 Minute Exercises for Shoulder and Neck Pain
Mobility, angel wings and gentle neck work.
30-Day Splits Challenge
A daily routine toward deeper flexibility.
Prepare the body: Basic Kathak Exercises
Ankle, knee and core strength for footwork.
Who this is for
- Bharatanatyam and Kathak dancers at any level
- Adults returning to dance after years away
- Desk workers with tight backs, necks and hips
- Anyone who wants to dance without pain
What students say
The best and largest community“Sahi really emphasizes techniques that are sustainable and prevent long term injury, while maintaining the intricacies of the art form.”
— Anisha, dancing with Navatman for 5 years
It's rare to find something like this“I've tried many different studios and Navatman is just unparalleled. The staff are attentive and rigorous in their teaching method. It's rare to find a dance school run in such thoughtful ways.”
— Sanjana
Choose how you learn
Every monthly plan starts with a free 14-day trial. Cancel anytime.
Library
Self-paced. Every recorded step-by-step course in bharatanatyam, kathak, vocal and body conditioning.
Try Library freeStudio
Everything in Library, plus weekly live classes on Zoom, feedback from Navatman teachers, and full item courses.
Try Studio freeStudio Annual
Everything in Studio for a year, about $37.50 a month (45% less than monthly Studio).
Choose AnnualQuestions
How long are the routines?
Most are about 10 minutes, so you can do one before every practice.
I have an injury. Can I do these?
Please check with your doctor or physical therapist first. These routines are general conditioning, not medical treatment.
Are these only for dancers?
No. They're designed for dancers, but anyone who wants a stronger back and more mobile hips can use them.
What do I need to start?
A clear patch of floor about the size of a yoga mat, comfortable clothes you can move in, and a laptop, tablet or phone. No ankle bells, costume or prior training needed.
Do I need a credit card for the free trial?
Yes, checkout asks for a card so your plan can continue after 14 days. You won't be charged during the trial, and you can cancel anytime from your account.
Feel better in ten minutes
Start the free trial and try the back-pain routine today.
These routines are general fitness guidance, not medical advice.