Ground Play for the Bollywood Dance Workout with Hemalayaa Behl
Read the full transcript »
Ground Play Shimmying our way into the ground work, we are going to get into some ground play here. We will transition to the ground and back up. Take the hands to the hips and pulse here in the play bounce. Pulse on knees out bring; the pelvis down. Bouncing a few times and slide the whole body down and up all the way down to the feet and up. And then pulse in place. Again, the play bounce, slide down all the way. If you can, otherwise keep up with the play bounce. Play bounce again. Hands go up if you want to. Try the bounce, the full Bhangra bounce, try that a few times and see if it is okay on your knees. Have fun with it only if your body tells you to do so. Pulsing again with the play bounce, slide down all the way with control; push those heels into the ground. Lift the pelvis down in a smooth line and up. And go all the way down, we are going to transition to the ground, take the hands behind you. Feet are in front of you. Put the feet together, knees together and pulse the knees into the chest. Pulse single time, pulse. Pull it in, ab work. Lovely! Pulse, double time now, pulse. Get the head into and shoulders into it. Smile. Smiling makes all the difference. Now a mermaid move. Tap the outside of the toes, outside of the sides of the feet to the ground. Bring the feet back to the center and separate the knees and the feet and pulse the pelvis up. Lift up here with the pelvis, little table and feet together again and let us pulse the knees single time into the chest. Pulse, pulse, and double time, pulse it into the chest. Work those abs, have some fun and now tuck the outside of the feet to the ground, little mermaid move here splashing in the water. Separate the feet and lift the pelvis up. Lift, lift, lift, lift. And bring both feet on the outside behind you, walk the hands forward, adjust the knees. You can place something underneath the knees if you want, if your knees are not okay and gets a little shimmy going in the hips as we stand here on our knees. Your arm can go up or you can keep both hands down and have a little attitude here in the hips and bring the hand down or both hands down. Shimmy the hips again and the shoulders, sassy. Bring the body up and shimmy again with the hips. Going down on the other hand, shimmy those hips, pulse that pelvis and have some sassiness. Up again, arm comes up and shimmy the hips. Shoulder, lift that shoulder up and again, try it with the other hand on the ground or both hands; wiggling the hips and the torso, shoulders, and up. And bring it down, both hands to the ground, lift the hips up towards the sky, walk the hands towards the feet. Bend the knees here. You can keep them bent and either sways the torso from side to side or you can just hold it and play some stretch that way, breath here. Back to center and roll, to keep to the knees contract the stomach muscles, roll up to standing. Head is the last thing to come up and get in to the shimmy. Very nice. Shimmy with attitude. Shake that out, you made it up, nice transition. Keep the shimmy going!
Copyright © 2005 - 2015 Healthline Networks, Inc. All rights reserved for Healthline.