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Yoga Asana & Fitness

Natya Kriya

For building Vitality

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About the course

What will I learn

The practice focuses on using a set of physical movements 12 cycles of specially curated movements from the bharatanatyam dance with yoga movements breathing techniques at 3 different speeds leading to greater energy & vitality.

Benefits of this course

The practitioner feels energetic and lighter, with improved flexibility and agility.

Incorporating in my life

The Practitioner must practice it on a regular basis for 30-40 min in a day.

About the specialist

Kanaka Sudhakar is a student of legendary gurus VP and Shanta Dhananjayan Bharatanatyam dancing couple who have received India's 3rd highest civilian award. Her unique offering involves an amalgamation of physical movements of Bharatanatyam with elements from yoga called Natya kriya. She has done research on the therapeutic values of Indian classical dance forms on the mind and body of a learner.

Online from

Ancient & scientific relevance

Ancient texts that refer to this

The Natya Shastra, attributed to sage Bharata Muni, is a Sanskrit treatise on the performing arts, dating back to a compilation between 200 BCE and 200 CE, providing comprehensive insights into the field.

Bharatanatyam, as recognized by the Natya Shastra, promotes the wellbeing of practitioners by combining precise movements, expressive gestures, and spiritual connection, engaging both the body and the mind to foster physical and emotional wellness.

Modern research & publications

Research Name: Cognitive Ability Improvement in Indian Classical Dancing: A Study in Bengalee Females

Book: Ergonomics for Design and Innovation, Humanizing Work and Work Environment: Proceedings of HWWE 2021

Authors: Surjani Chatterjee, Neepa Banerjee, Sandipan Chatterjee, Sweety Bardhan, Sayantika Saha, Shankarashis Mukherjee

Abstract: Bharatnatyam Dance and Kathak Dance, typically seen as relaxation activities, improve cognitive ability. Including these dances in the daily routine of adult females can enhance cognitive performance and overall system functioning.

Introductory session

30-45 mins LIVE 1:1 online introductory session with Kanaka Sudhakar.

The session will be facilitated by the Leela Life Concierge Desk.

Plan for the intro session

Get introduced to Nitya Kriya as a movement system derived from Bharatanatyam that mobilize exercises for every part of the body and provides high level of energy, enthusiasm, and resilience

Discover the therapeutic aspects of mudras and learn four mudras: pataka, tatakamukha, mushti, and alapadma

Engage in an interactive Q&A session ask questions, gain deeper insights, and clarify doubts,if any, about the course

Pre-requisites for the intro session

An open space with ample room for free movement is essential for the practice

A good camera setup to ensure clear visibility for the instructor, enabling accurate participation and follow-along during the session.

Advised to wear comfortable clothing for ease of movement during the session.

Plan for overall course

The specialist will be tailoring the course for you and the exact number of sessions will depend on multiple factors such as need, inclination, interest, absorption and more.

The plan below should give you a rough indication of how many sessions will it take for you to inculcate the learnings from this course in to your regular life by yourself.

Live 1:1 online course
5 sessions
Duration of each session
45 mins
Course price

Session 1

Introduction to Natya Kriya, focusing on body parts, range of motion, breathing techniques, and mudras
  • Discuss the various body parts involved in Natya Kriya and their importance in expressive movement, followed by a demonstration
  • Learn the three-speed breathing technique in Natya Kriya and introduction to five mudras to enhance the emotive aspect of the practice

Session 2

Introduction to Natya Kriya movements 1 to 6
  • Teach and guide through Natya Kriya movements 1 to 6, focusing on proper technique and alignment
  • Emphasize on the coordination of movement, breath, and mudras during the practice

Session 3

Learn Natya Kriya movements 6 to 9
  • Introduce and guide through Natya Kriya movements 6 to 9, focusing on fluid transitions and expression
  • Emphasize the importance of connecting the movements to create a seamless flow

Session 4

Transitions between movements and introduce Natya Kriya movements 9 to 12.
  • Discuss the importance of smooth transitions between movements in Natya Kriya for maximizing its benefits
  • Introduce and guide participants through Natya Kriya movements 9 to 12, focusing on precision and expression
  • Emphasize the connection between breath, mudras, and movement to enhance the overall performance

Session 5

Full practice of Natya Kriya with music and rhythm, followed by a closure explanation
  • Lead through a complete Natya Kriya practice, incorporating all movements learned in previous sessions using music and rhythm to enhance the experience and engagement
  • Offer guidance on further practice and resources for continued exploration of Natya Kriya

Frequently asked questions

  • Do I need to have dancing experience for the session?
  • No prior dance experience is required for this practice. A basic understanding of rhythm is enough to participate and benefit from the sessions.
  • Is this course for me?
  • Certainly! This course is for individuals seeking to enhance their energy, flexibility, and agility levels. It combines physical movements with breathing techniques to help you achieve these goals.
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Conducted by

Kanaka Sudhakar

Bharatanatyam artist & Yoga exponent

Course price
5 sessions • Bi-weekly
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