A Dancer Must Train as Hard as a Sportsperson to Meet Extreme Physical Demands.

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Pratibha Kini, Dancer, Dance Fitness Expert and Adventurer

[/vc_column_text][/vc_column][/vc_row][vc_row enable_arrows_animation=”no”][vc_column width=”1/2″][vc_single_image image=”10836″ img_size=”375×500″][/vc_column][vc_column width=”1/2″][vc_column_text]Pratibha Kini is a passionate Bharatanatyam dancer, performer and teacher from Bengaluru. She has been practicing the art form for over two decades under the guidance of her mother and Guru Vidushi Prabha Kini. Having completed her Pre Vidwath and Rangapravesham, she is currently pursuing her Masters (MA) degree in Bharatanatyam from the Kalai Kaviri College of Fine Arts, Trichy. Being a certified Zumba instructor, half-marathoner, mountaineer and CrossFitter, she has dedicated her YouTube Channel to educate the dance community about fitness.

In this exclusive interview with Indian Sounds & Steps, Pratibha Kini talks about a wide range of topics, including ideal exercises for dancers during the COVID-19 lockdown, how exercises help improve performances, and the importance of nutrition and diet in a dancer’s life, among others.[/vc_column_text][/vc_column][/vc_row][vc_row enable_arrows_animation=”no” css=”.vc_custom_1589257966016{padding-top: 5% !important;}”][vc_column]

[/vc_column][/vc_row][vc_row enable_arrows_animation=”no” css=”.vc_custom_1474291084926{padding-bottom: 20px !important;}”][vc_column][vc_column_text]What easy-to-do home exercises would you recommend for young dancers, especially during the current COVID-19 necessitated lockdown period? And how can these routines make them better dancers?

It becomes important that we do not lose focus in testing times like this. Doing some body weight exercises which only require some space in our living rooms and the will to stick to our goals would be the best! Not to forget the dance practice! I always recommend a combination of full body strength and cardio workouts with yoga/active stretches once in 2 days. I invite readers to view a few basic strengthening and stretching exercises from my YouTube Channel.

My advice would be to have short term goals. It could be to dance a Varnam (typically a long Carnatic composition) or retaining Aramandi (the sitting posture in Bharatanatyam) throughout the piece or practising a skill or Adavu (the basic Bharatanatyam step). This way you will not slack from your practice and help you get back to your routine activities once things settle down.

Could you also suggest the ideal food and other physical routines that can effectively complement these home exercises?

Nutrition plays a very important role in a dancer’s journey. Nutrition and diet plans are to be customised according to an individual’s needs. It depends on many factors like lifestyle, goals, body mass index, etc. In general, as dancers we must learn to make healthy choices to rejuvenate and replenish our body. Having a balanced diet with correct proportions of protein, carbs, fat, vitamins and minerals, keeping in mind the calorie requirement is a must! Coming to physical routine, foam rolling is something I do very regularly to loosen tight and sore muscles. Frequent yoga and stretching also helps in this regard.

Do you feel aspiring Indian classical dancers should give just as much importance to physical fitness and endurance just like a sportsperson would? What are the 4 or 5 biggest gains for dancers from tried and tested exercises?

It is not ‘for how long you can dance’ but ‘for how long you can dance well’!

Be it any form of Indian classical dance, we must agree to the fact that it is no less than any sport. If dancing is considered as physically taxing as playing a sport, a dancer must train as hard as a sportsperson to meet extreme physical demands it has on our body.

Key exercising benefits for dancers:

• Helps to remain injury free. With it comes qualities like agility, mobility and flexibility.
• Results in better stamina and endurance. Hence a power packed performance!
• Aids neuromuscular coordination and hence better body awareness.
• Boosts cognitive performance and hence Abhinaya (expressions)
• Makes you feel good about yourself. Thus increases confidence.

To what extent the Bharatanatyam exercises are applicable to dancers of other dance forms (classical or otherwise)?

First of all, there is no hard and fast rule that “so-and-so” exercises are to be performed by Bharatanatyam dancers alone. The basic strengthening and stretching exercises remain the same for all disciplines of dance. However, there are certain postures in Bharatanatyam for which we use particular muscles extensively.

So I have customized exercises to improve those aspects. For example, leg exercises and conditioning exercises.

There is definitely no harm if dancers who practise other forms perform these exercises. But it becomes important to spot the challenges they go through while practicing their art form and include exercises which will help to overcome them.

You are essentially a Bharatanatyam exponent with a string of creditworthy performances and achievements. Who and what prompted / inspired you to delve deep into this dance form’s fitness aspect and come out with a video series on Bharatanatyam fitness?

Many dancers are deprived of the knowledge of the wonderful things they can do with their bodies! There is very less to zero knowledge regarding cross training. I have always been physically active since childhood, thanks to my parents. I started incorporating easy exercises for my students in my dance class and was thrilled to see the positive impact on their performance. That’s when I thought I must share it with a larger audience.

You are also CrossFit enthusiast, a Zumba coach and a mountaineer. Have your experiences with these ever helped you as a Bharatanatyam dancer and vice versa?

I believe strongly in cross training. No time spent doing CrossFit, running, swimming or yoga goes waste for dancers! They all have a positive impact on the overall fitness and definitely help with stamina and endurance, both which are much required for dance.

I’m of the opinion that they are all interconnected. I can sit comfortably in aramandi because I squat with decent weights while doing CrossFit and vice-versa! I can dance for long hours without much fatigue because I train for long distance marathons and vice versa! If I am able to do some complex dance postures, it’s because I do yoga and vice versa.

What would be your basic suggestions / advice to dance teachers and gurus on incorporating routine exercises for their students?

I am no guru to advise other gurus! I would only suggest the dancers of this generation to start questioning and understand the science behind everything. That’s when all this no longer becomes a chore and they begin to enjoy their fitness and dance journey! We have been gifted with a body that is capable of unimaginable things. It is up to us to hone our skills.[/vc_column_text][/vc_column][/vc_row][vc_row enable_arrows_animation=”no”][vc_column]

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We hope that you found the interview useful. We will be happy to get your feedback at support@indiansoundsandteps.com You may connect directly with Pratibha Kini on pratibhanaatyalaya@gmail.com and also, follow her on Facebook and Instagram

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