About one and a half to two months ago I started doing yoga. I had been at a dance class talking with a friend (also a dancer/dance teacher) about how much I needed something to stretch out and release tension, and it was just perfect timing that she had come across a pamphlet for a new yoga studio that had opened up locally. Even better was that the studio, “Hot Power Yoga”, is set-up to heat the room for classes, which means you really work up a sweat and your core temperature rises, and muscles are warmed-up a lot quicker, allowing great flexibility and release of tension and blockages in the body. The reason this was great news is that for quite some time I had been keen to try yoga in a heated room, but there was never anywhere in Newcastle to do it. Now this opportunity had just arisen at the perfect time and to sweeten it even further, Hot Power Yoga were offer unlimited classes for the first 10 days at only $19 for new students - an introductory offer that was simply irresistible. In the first 10 days I think I managed to attend 6 or 7 times, and have been hooked since then!
At the end of last year I had injured my back and as well as pain, my flexibility had decreased as a result (flexibility in my back as well as hamstrings tightening). When I sat on the floor with my leg stretched out front together I could barely lean forward without substantial pain. After only 3 or 4 yoga sessions I was already back down to chest on legs and the feeling of freedom in my hips has been amazing!!
The reason I’ve brought this up, is because I believe that a dancer can benefit greatly from “conditioning” their bodies via avenues outside of a standard dance class alone. Not as a replacement or substitute for specific dance training, but a supplement to enable further advances in flexibility and strength (among many other things); to retrain static or dynamic alignment; and to prevent burnout.
Yoga is one of the avenues I like to pursue to help condition my body. There are of course other ways too. But at this point I’d just like to point out the difference between the conditioning I am talking about and general fitness activities (note: conditioning is the word I like to use, and these are my own views as to what it refers to - I’m not saying it’s right or wrong, just my opinion so if you think with other terms or jargon that’s ok). Yes it’s ok to have other fitness interests and to be involved in various types of cardio training, but the “conditioning” I am referring to at the moment requires activities that are similar enough to the type of movements you would do when dancing - or if conditioning yourself for a different sport or athletic pursuit, the conditioning should appropriately mimic those movements or types of movement so that the strength (for example) you’re developing is functional.
For example, if you’re a dancer wanting to improve the height and amount of time you can hold a leg extension from a developpe - it would be fair to assume you may need to improve your leg strength (other factors such as muscle endurance also come into play too, this is just a starting point). While various weights exercises at a gym, e.g. leg presses, may work on strengthening certain leg muscles, they are training the muscle in a different way and therefore will not necessarily help your developpe…in fact if you focus on exercises that shorten or bulk your muscles you may find this counter-productive.
Pilates is another method popular for conditioning a dancers body. Alternatively your regime could start as simply as getting you own theraband to provide resistance as you perform various basis movements. This is particular useful in conditioning as it helps a dancer train dynamically (static strength and flexibility can vary greatly to dynamic strength and flexibility - e.g. some people can sit in “splits” but can’t kick there leg up as high or get a perfect line in a jete.
Finally one other thing which I am not really sure whether to include as part of conditioning or instead to call it part of “caring” for your body.
I find getting regular or semi-regular massages really useful in releasing my muscles and joints. I find massages help me to feel rejuvenated and prevent bad alignment problems or chronic muscular problems that could result from the inevitable compensating game that parts of the body play to try to protect other sore and tired parts.
I’d love to hear from other dancers and get your opinion on this topic.
Below is a little bit on resources if you want to know more about Power Yoga, Conditioning for Dance or are looking to get your hand on a theraband (latex exercise band) so you can get started on your own conditioning regime
Power Vinyasa Yoga was developed by Baron Baptiste in the 1980s. I’ve created a link for you if you want to check out some Baron Baptiste Resources
There are also plenty of other Power Yoga
As I’ve only recently commenced my yoga practice, I haven’t yet had a look at any of these books or DVDs, but I am planning to start my collection. If you have already read or watched one, please post your review. I’ll do the same as I work my way through.
Now there are probably some of you who would like to try out Power Yoga but aren’t really into the “home practice” thing. If you happen to live in Newcastle, NSW, Australia then I can recommend Michael, Erin and Karl at Hot Power Yoga. Go to http://www.hotpoweryoga.com.au for more info about class timetables and pricing as well as some basics about Power Yoga and it’s benefits.
If you live elsewhere in Australia or around the world, just search online for classes in your area - try search terms such as “Power Yoga” or “Power Vinyasa Yoga” or “Baron Baptiste Yoga”.
Similarly you could do the same for Pilates classes or Pilates
Or…you could just get one or more Theraband
Well that’s all for now…off to Yoga in the morning at 6:15am so don’t want to make it too late a night. Please send through your thoughts on conditioning and any books or other resources you recommend/don’t recommend.
Tags: Baron Baptiste, conditioning for dance, Conditioning for dancers, dance exercises, dance training, Hot Power Yoga, Pilates for dancers, Power Vinyasa Yoga, power yoga, Theraband exercises