Obliques, flat backs and legs
Playlist 11 • 22m
This introduces the flat back and builds muscles in the back. It is recommended that you do this sequence after you lengthen your hamstrings to prevent your back from curving. It also introduces a lowering action on your quadriceps which will help build stronger legs.
The flexibility series that targets hip flexors and hamstrings is a great warm up to do before this.
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This Adavu has a stretching action in the leg where the foot is flexed and the heel is placed on the floor. The alignment of the hip bones is important in this. The turn-out and stability in the Araimandi position of the dancer must have developed by the time he/she starts the Naatadavu.
The third Naatadavu stretches the leg out to the front. If you are unable to keep your back straight when doing this, please refer to the flexibility section and practice the tips for forward bends and try again.
The 4th Naatadavu expects a little more stability in the body. Please practice any of the Strength sections that work on lunges and squats, to achieve a deep lunge in this Adavu.