ARDI MUNDI
(Half Sitting)

One of our favorites! This dance exercise movement from south India that's guaranteed to slim those buns and thighs! It is the base of the classical dance called "bharatnatyam." We incorporate this movement in our Bollywood fitness dvd, “Bollywood Blast” and our bollywood fitness classes. Let's first begin by first putting on some of your favorite music, preferably with an eight count rhythm. If you really want to get into the Indian groove, we would recommend the audio cd "Indi-Hop." For this particular movement, pick something slower tempo.

Starting position: Begin with your feet hip-width apart and open them to a 45 degree angle (toes outward). Similar to ballet's "first position," but your heels are not touching. Keep the back straight, chest open, and tail-bone dropped. Palms pressed together in a "namaste" position, and elbows lifted. What we're going to do: Slowly bend your knees to "half sitting position," that is, your legs create the shape of a diamond, hold it...then slowly straighten your knees, to our "resting" position, as you squeeze the inner thighs together. Be sure the knees bend over the toes and not towards each other.

With the music: Bend it 1, 2, 3, 4...hold 5, 6, 7, 8...hold again, 1, 2, 3, 4,...straighten 5, 6, 7, 8. Bend again, keeping the ribcage closed...and slowly stand. And again. As you bend, keep your body upright, and not forward, as this is common for those who are not used to working their lower body in this way. Repeat this exercise until you have done this eight times total. This exercise is great for the quads! As you get used to this movement, you can increase your repetition to ten times/day.

Intermediate: Same as above, except as you straighten, you close your legs together into a parallel position, and feet together. Repeat. Open to first, bend, straighten, and parallel it close.

Advance: Same as above, except as you bend, lift heels and go all the way down to ground, keeping back straight. Your bent knees are parallel to the floor. Straighten, as above. Repeat. Open to first, bend as you lift heels, straighten, and parallel it close.

Note: If you have problematic knees, open your legs alittle wider. Be sure the knees still stay over the toes. And always “listen” to your body.

Exercise excerpt from "Bollywood Blast!" and the twins' Bollywood classes. Consult your physician before this or any exercise program.

For this move and other movements, visit here for our products.


BELLY RECIPE - Veg, delicious and low-cal!


Baba Ghanoush (Eggplant Dip)

1 large organic eggplant
3 cloves of organic garlic, mashed into paste
2 cloves garlic
4 tablespoons fresh organic lemon juice
4 tablespoons tahini (optional)

Note: Turkish style is without tahini

Sea salt
Red pepper
Olive oil
Fresh parsley, chopped

Place eggplant over the flame of a gas stove, turning it occasionally, and cook until the skin is blackened (our Mom used to cook it in a hot oven). Put over the sink and pour cold water until it is cool enough to handle; then peel skin, and chop into small pieces. Add garlic and lemon juice and mash to a smooth consistency. Add tahini (optional). Spoon into a bowl, top with a little olive oil, red pepper, and chopped parsley.