Level 1.1

Lessons 1-8

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  • Learn the LOHAR (warm up exercises) for grounding and mobility
  • Learn the KALUGAL (kicks) for flexibility and core-control
  • Learn the VADIVU (postures) for strength and bodymind focus
  • Begin the MEIPPAYATTU water form for fluidity and body control
  • Learn the VANDANAM and first VANNAKAM forms for devotion and meditation





English (UK)

Course Details

Welcome to Kalari Lab Online Academy

The only virtual academy in the martial and healing art of Kalarippayattu.

Below you will find the curriculum for Lessons 1-8 of our Level 1 course.

As a SILVER pass holder you will receive this content after signing up.

Included in this 8-lesson bundle you will receive a bonus video (that you can download) covering the first 18 warm-up exercises (LOHAR).

Here you will learn the first warm-ups from Kalari (LOHAR) which are designed to improve flexibility, strength and balance. They are grounding exercises and can be practised alone if you have only 15 minutes available to train - this is an excellent use of that time.

The next ting we will learn is the first leg-exercises or Kalugal. These works to lengthen the muscles in the back of the legs and down the back of the body, as well as opening and strengthening the hips. You will feel a significant increase in hip flexibility and strength from these exercises.

We then move onto the postures of Kalari, the building blocks of the forms (VADIVU). Over these 8 lessons you shall learn Horse, Elephant, Peacock. Lion and Cat. As stand-alone exercises these are excellent for improving joint stability, increasing muscle strength and length.

These VADIVU are then put together to make the first steps of the first forms from Northern style Kalari (Vadakkan): The Kalari Vandanam is a prayer form designed to align the spine and ready the body for practice; the Meippayattu form comes next and this is where the action really begins!

Advise from your teacher:

Before starting the training videos please look over the 30-day training program and if you are worried about your age or physical condition, please do contact me directly.

Try to do each lesson at least 2 times before moving on to the next lesson. This repetition is a very important part of the learning process - after all you are an abhyasi now (one who repeats) - this repetition, builds the body memory and serves to both strengthen and lengthen the body sufficiently for the more advanced exercises and techniques.

I am very happy to have you as a student and on behalf of the whole team, welcome you to Kalari Lab Online, the only virtual academy in Kalarippayattu.

Adam Phillips

Senior Teacher, Kalari Lab Online

About Instructor

Adam Phillips

Adam Phillips

An authentic lineage

Adam Phillips has been practising Kalari for over 20 years, first encountering the practice as an actor in training. In 2001, he visited India and became a student of Gurukkal CM Sherif at Kerala Kalarippayattu Academy (KKA) in Kerala. Since then he has become a senior teacher of the school, and is now one of the most experienced non-Indian practitioners of the art, leading workshops in UK, Poland, Serbia, Czech Republic, Russia, Greece and Italy.

Kalari Lab

In 2016 he relocated to Ko Pha Ngan island in Thailand and founded Kalari Lab as a centre for teaching, treatment and research into the martial and healing art of Kalari. Since then several hundred students have trained and received treatment at Kalari Lab and the centre is now becoming well recognised and receiving students from all over the world.

Kalari Lab Online

In response to the request of many of his students, Adam has created Kalari Lab Online: an online learning environment, the first online virtual academy and what is becoming the first online encyclopedia of the techniques within Kalarippayattu. Kalari Lab Online has been designed to provide ongoing support to existing and future students of Kalari and to form a strong and vibrant community of practitioners, to bring cohesion and motivation to students globally.

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