Dance Conditioning & Flexibility Training
Nrityakosh - School of Belly Dance
We help you build strength, flexibility, and better movement for dance or daily life with practical, bodyweight training and simple, mindful guidance—no gym gear needed.
Pricing Guide
6-Week Stretch & Strength Online Course
Course Details
- Duration: 6 Weeks (12 live interactive sessions)
- Schedule: Thursdays and Fridays, 60 minutes per session (7:30 AM - 8:30 AM)
- Platform: Live streaming via Zoom with two-way video feedback
- Recordings: Access provided for the duration of the course for makeup or review
Curriculum Focus
- Instructor: Taught by Debapriya Das (Datura 8 Elements Certified)
- Arm Series: Shoulder blade activation, visualization techniques, and fluidity work
- Back Series: Glute engagement for lumbar support and upper back strengthening
- Core Mechanics: Deep abdominal work focusing on pelvic stability
- Injury Prevention: Pre-hab exercises to manage lower back strain
Methodology
- Visual and verbal cuing with anatomical precision
- Guidance on using optional equipment like 1kg wrist weights and foam rollers
Single Conditioning Drop-In Session
Session Access
- Single-entry access to one live Zoom session (60 Minutes)
- Format: Follow-along conditioning routine with real-time corrections
- Content: Participation in the specific focus topic of the day (e.g., Arms or Core)
Training Components
- Warm-up: Spinal mobility flows and wrist preparation
- Conditioning: Body-weight strength training and active stretching drills
- Feedback: Live verbal corrections on posture and alignment
Private 1-on-1 Alignment Coaching
Personalization
- Format: 1-on-1 Private coaching (Online or In-Studio subject to availability)
- Assessment: Personal postural analysis to identify habits like anterior pelvic tilt
- Custom Routine: Tailored exercises addressing specific weaknesses or injuries
Technical Focus
- Feedback: Hands-on correction (in-studio) or detailed verbal cues (online)
- Tool Integration: Guidance on foam rolling techniques and resistance band work
- Q&A: Dedicated time to discuss specific body limitations or movement blocks
About Dance Conditioning & Flexibility Training
I see the body as the main storyteller in dance, but you can't tell a good story with a tired or stiff body. That's why, at Nrityakosh, I focus a lot on conditioning - it's not just a workout, it's about building a body that moves well, feels strong, and picks up on the little things that make dance special.
What We Do
- My "Stretch & Strength" online sessions are for anyone, not just dancers. If you want to feel less stuck in your chair or want to bring more ease to your movement, this is for you.
- Dancers, especially belly dancers, will notice sharper isolations, smoother transitions, and less chance of hurting yourself. Injury prevention for dancers is a big part of what we do.
- Not a dancer? No problem. If you sit at a desk all day and your back is killing you, or you just want to feel more at home in your body, you'll find the body alignment practice and core strength work really helpful.
How We Train
- We do a lot of bodyweight stuff. No fancy gym gear needed. Sometimes I’ll suggest using light wrist weights, but that’s up to you.
- Focused back, glute, and core work. Strong centers make for happy, pain-free backs.
- I give cues in simple language, like "imagine space between your shoulders and ears" - to help you actually feel what you’re doing.
- Mindful movement - not just endless reps, but understanding why we do each thing.
More Than Exercise
This is about giving your body the freedom to move, express, and feel. Whether you’re here for flexibility exercises for belly dance or just to stretch out after a long week, you’ll leave feeling more connected and alive.
Meet your Expert
Nrityakosh
23 connects in last 3 months
My Story
Started with Bharatnatyam at 8, then belly dance found me and everything changed. Not just fitness, it’s a language. Our first show, RaS Project, used belly dance to tell Ramayana women's stories - Sita, Surpanakha, all that. Nrityakosh is about exploring, learning, sharing dance as a friend. I’m still training myself, Kathak, ballet, always a student. This school is just sharing that joy, that friendship, with everyone.
My Work
Our Classes & Styles - We teach Middle Eastern classical dance, Indian Fusion belly dance, Bolly Funk, Jazz Fusion. Beginner to advanced, in-studio or online.
Not Just Fitness - We go deep - history, culture, technique. We want dancers who think, not just move.
Storytelling & Productions - We use embodied storytelling dance in shows like Safar-e-Raqs, Scheherazade's Web. Indian arts, emotions, all mixed in.
Community & Collaboration - Our belly dance performance lab is for everyone to learn, experiment, and grow together. Tribe vibes, always.
