It was a warm afternoon when I sat down with the ever-graceful Sandeepa Dhar, a woman whose journey across dance, film, and fitness has been nothing short of inspiring. Sandeepa arrived with the kind of quiet poise that only years of discipline and self-assuredness can bring. What followed was a conversation that peeled back the layers of a performer deeply rooted in craft, clarity, and courage.
Challenging Norms Through Characters
When I asked Sandeepa Dhar what draws her to the roles she chooses, her response was refreshingly grounded. “I’m drawn to characters that challenge societal norms and offer depth beyond the surface,” she said, her voice firm yet thoughtful. She brought up Mallika from Pyar Ka Professor, a role that started with the archetype of a politician’s wife, only to slowly unravel into a layered, emotionally charged portrait of a woman balancing duty with desire.
To embody such depth, Sandeepa immerses herself completely. “I delved into her emotional landscape—her motivations, her quiet rebellion, her pain. I had to live her truth to make her transformation feel authentic.”
The Dancer’s Discipline
Of course, no conversation with Sandeepa would be complete without touching on her dance roots. “Dance was my first language,” she shared with a smile. “It taught me rhythm, grace, and the power of non-verbal expression.” She credits this early training for shaping her as an actor, imbuing her with an acute awareness of her body and emotional energy.
“There’s a deep connection between movement and emotion. Sometimes, silence and a glance speak more than words—and that comes from dance.”
Fitness as a Constant Companion
In an industry that demands long hours, emotional range, and boundless energy, Sandeepa maintains a level of fitness that’s as inspiring as it is enviable. I was curious about how she sustains it through packed shooting schedules.
“I believe consistency beats intensity,” she said. Her routine, she told me, is a mix of strength training, Pilates, and dance-based cardio. “On hectic days, I don’t overthink it—20 minutes of functional training or even bodyweight exercises are enough. I walk on set, take stairs, and stretch between takes.”
Fueling the Body with Balance
When it comes to nutrition, Sandeepa Dhar follows a practical yet mindful approach. “My day starts with warm lemon water and creatine—it helps with recovery and strength,” she said. Her meals are rooted in whole, unprocessed foods—lean proteins, seasonal veggies, complex carbs, and healthy fats.
“I follow an 80:20 rule. I enjoy my indulgences, but keep 80% of my meals nourishing. And I don’t believe in guilt around food—what matters is how it makes me feel and function.”
Chasing Meaningful Stories
We turned to what excites her next as an artist. Sandeepa’s eyes lit up as she spoke of her passion for narratives that explore the complexities of human relationships and personal growth. “I’m drawn to characters who transform—who reflect real, flawed, beautiful life. Stories that provoke thought and leave an imprint.”
What’s Next?
Fans will be thrilled to know Sandeepa has several promising projects in the pipeline. Among them is a film directed by Laxman Utekar, starring talents like Nimrat Kaur, Sunny Kaushal, and Kunal Roy Kapoor.
“There’s one project with a high-stakes emotional arc that feels incredibly grounded. And another that’s more experimental—where I’m pushing myself physically and emotionally in ways I haven’t before,” she hinted, clearly excited.
For Young Dreamers in Film and Dance
Before we wrapped, I asked her what advice she’d offer to young artists navigating the complex world of film or dance. Her answer was laced with experience and empathy: “Own your individuality. This industry will try to fit you into boxes, but your authenticity is your biggest asset.”
She emphasized the importance of staying curious, creating your content, and—perhaps most importantly—protecting your energy and mental health. “Surround yourself with people who lift you up. Progress isn’t always visible, but it’s always happening.”
As our conversation ended, I couldn’t help but reflect on how Sandeepa embodies the essence of a modern-day artist rooted in tradition, open to transformation, and always moving forward with intention. Her story is a testament to the power of passion and purpose—a reminder that true fitness, in body and spirit, begins within.