Tips and Tricks

Parallel vs. Turned Out Feet

August 18, 2020

Turning out: to allow us to experience ease while doing sideways movements

• Turning out correctly requires using your lower abdominal, lower back muscles, glutes and your thighs
• Most dancers do not have perfect 180 degree turnout, they are just able to control their muscles which allows them to reach their maximum rotation
• Finding your natural turnout: lay on the ground with your stomach on the floor, draw your legs up to the ceiling with the soles of your feet touching, that is your natural turnout

Parallel Feet

• By spreading our feet a part we create stability. We have a larger area of balance underneath our bodies
• Both first and second position can be turned out or parallel

Importance of a Warm Up and Cool Down

September 4, 2020

Warm Up

• You are preparing your body to do longer and fuller movements. By warming up you will decrease tension in your muscles and joints.
• Your body temperature will increase. This allows you to work at your most optimal level and injuries are avoided.
• Should always include low impact and slow movements with no rapid change in direction.
• Should last around 30 to 40 minutes
• If you are warming up yourself, not taking a class, include exercises for the following with 6 to 8 repetitions of each exercise
  • Ankles
  • Knees
  • Hips
  • Spine
  • Shoulders
  • Elbows
  • Wrists

Cool Down

• Just as important as warming up!
• If activity stops suddenly you may risk blood pooling in muscles rather than returning to the brain. This may cause you to get dizzy.
• There is a build up of excess waste and fluids in your body while exercising, by cooling down this will reduce stiffness and soreness the following days.
• Your tissue temperature increases while exercising. It is key to remobilize the major joints you have used
  • Do this by repeating passive static stretches for each muscle group used during class for about 15 seconds
• Have a re-hydrating drink and put on layers of clothing to keep warm after a good workout!
• Promotes relaxation

http://laurastanyer.blogspot.com/2011/05/importance-of-warm-up-and-cool-down-in.html

https://trinitylaban.wordpress.com/2014/04/02/warm-up-and-cool-down-for-dancers/#:~:text=A%20safe%20warm%20up%20gradually,recovery%20process%20after%20the%20activity

Using Visualization

September 16, 2020

Visualization is when one creates a mental image of something. As dancers visualization helps us practice without having to physically do the movements. By doing this our efficiency in practicing increases. We are also are better prepared mentally for the ever-changing environments that come with performing, improvising etc.

By visualizing you are attempting to create an immersive experience for yourself. When you think about performing a specific action the same region of the brain fires when you are actually executing the movement. Just 10 to 20 minutes a day of visualization helps dancers tremendously. You will become more in tune with your movements and your physical practice will become more productive as you are subconsciously understanding what you want to accomplish with each movement.

I personally use the visualization technique right before I go to bed. I rehearse any choreography as well as go over any other movements I have had trouble with in the past. For example, I am not to best at spotting when it comes to pirouettes. So I visualize where my hips need to be aligned, having my foot attached to the inside of my knee etc. By doing this I can look inward and channel the correct position. I am very used to using the visualization technique and I stand by it that it works!

References

A Dancer’s Introduction to Visualization

Sharing Yoga On and Off the Mat: my 200 hour Training Experience

October 5, 2020

I recently completed my 200 hour yoga certification with CorePower Yoga. This training was incredibly transformational yet I would love to share some of my biggest takeaways and helpful strategies I learned.

1. Give yourself grace: Make sure you are challenging yourself in a healthy manner. Being too hard on yourself or blaming yourself for taking that stroll outside or treating your self to some ice cream, DON’T! As humans we need balance. It is a bit cliche, but everyday is a new day and opportunities are endless if you set your mind to it.
2. Feeling stressed/anxious, take a minute to think about the things that make you smile: I do this all the time! You can write it our or just think. Literally just make a list of anything that makes you smile: could be a person, activity, a word/phrase etc.
3. Take time for yourself: Maybe you do have work or an assignment due the next day, but personally I have found that taking an hour or so to step away (maybe exercise, cook your favorite meal) you feel rejuvenated and I often come back to my work with new ideas and more motivation than before.
4. Appreciate where you are at in your life: Yes, you may not be a millionaire or Taylor Swift, but you are YOU, and YOU are unique. Every person has different goals and a different timeline on how they reach these goals. Although we all get in a rut sometimes and feel like our lives are going nowhere, just take a step back. Look at YOUR big picture and trust YOUR gut.