Where do feelings come from?

Every dancer knows that knowing the steps to a choreography isn't enough. To make a performance something that the audience will remember, you have to put your feelings and emotions into it. But where does that come from? How do we make it look like we're angry, sad, scared, or even just happy? How d we convince the audience that we are a different being? How you do convince them that you're no longer you, but your character?

Pouring your emotions into a routine is something that takes a lot of time and experience. For example, Gallim's "whale" choreography. It's got absolutely nothing to do with a whale, but the emotion and passion behind it, should be just as present as the size and mass of a whale. As dancers, it is out job to make sure that every single person in that room, even the people in the back row, leave the room thinking about the performance and being intrigued by the story and the sentiments - not just the grand jetés or the développés.

You can't fake emotions. Trust me, we've all tried it, and it never goes as planned. If you're struggling to connect with your character, or finding it difficult to portray the feelings that the choreographer is asking for, try analysing the situation. Take Sleeping Beauty as an example: she's a 16 year old dancer who never left her castle, and is being proposed to by a bunch of princes. Focus on the fact that she has never seen much of the outside world. She most likely doesn't know what the normal people in her kingdom are going through. Aurora is a very naive and innocent girl, and that's what you'll have to be when you're dancing her part. Try finding a time in your life where you were just as clueless about the real world and just as innocent - maybe when you were a little child? Think of times when you asked questions like "is Santa real?" or "can I have a unicorn for my birthday?". That's the times you should be thinking back to. Remember all of the happy memories that you had, and try to embrace your inner toddler (I'm not kidding! - but don't prance around on stage like one!!).

When it comes to the part where she pricks her finger, think of the most painful (emotionally) situation that you've had to experience. A breakup, the loss of a family member, anything that will make you have a sudden turn of sentiments.

There's no denying that it is gonna take many years of practice and had work. My main tip would be to experience more of the outside world. As much as we'd all like to lock ourselves in a studio and work on our technique, it won't get us very far if we're cold as ice. It's ok to get your heart broken a little bit. It makes you a stronger person and a better dancer.

Try not to be overly melodramatic. There's a pretty fine line between "this is how I feel" and "am I doing ok? Does it look like I'm human?"

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Prestigious Dance Center or your Local Studio?

Right now, you're probably thinking to yourself "Of course a prestigious dance center! Why is this even a question?"  

It is most certainly more than just a simple answer to a simple question. It's your instinct that kicks in instantly and allows you to make that decision, rather then your actual thought. 

I am writing this post to tell you that you shouldn't take your local studio for granted and here is why.

First off, I won't deny that a prestigious dance center has its benifits.

Here are some perfect example that show why:

• It's name brand, meaning that it is well known. So when people find out you went there, they are automatically going to assume that you are a technically perfect dancer. 
• Training is more harsher, meaning that you will recieve training more strictly, allowing you to exceed any grow fast on a technical basis.
• It's a more serious environment. All dancers and instructors there are serious and all about serious business. No fooling around, joking or waisting time.
• Its competitive, which will get you used to the real dance world.

Of corse, if thats waht you feel that you want or need, go for it. Theres nothing wrong with it, these bennifits sound wonderful! 

However, your local studio can be so much more suiting in a number of ways.

• All dancers are like family. You are with each other a lot, happy and learning, growing and making mistakes together. At a prestigious studio, you're less likely to socialize and make friends because everyone is too focused and serious about dancing, they dont have time for socializing in the studio.
• It's a less judgmental atmosphere. If your studio is like family, you're less likely to judge each other, everyone is aware of their own flaws, and each others as well. At a prestigious studio, you are being judged by your teachers (since they are very advanced) and your peers because it is natural among people you don't socialize with.
• There is less worrying about competition. In fact it's the opposite, local studio dancers are most likely to help each other out and uplift their peers. Compared to a prestigious studio, dancers are likely to be a little competitive with each other because they all want the best for themself. Not only that, but it helps them improve.
• It's a less serious atmosphere. Not everyone at your local studio wants to end up a principal dancer at ABT. Compared to a prestigious studio, dancers there are more serious and less likely to bond with each other because their focus is to make a career out of dance.
• More bonding with instructors: usually at a local studio, you bond with your instructor, it is much easier in a less judgmental, competitive, serious, and unsocial atmosphere. Where as in a prestigious studio, it's (in it's way) opposite.

Above all, you can see why sometimes you dont always have to attend a well known prestigious dance center to be an all rounded dancer. Your local studio can do you justice in many ways.

This is all spoken from my first hand experience. I've gone to my local studio for a little over 4 years now, and I went to a prestigious dance center this Summer. 

I really enjoyed it.

Most, if not all of my teachers were famous dancers from places like ABT. Which was amazing and beneficial. 

However, it did make me more nervous to connect with them. I found it easier to connect with my local studio dance teacher. I felt more comfortable making mistakes, and circumstances were less harsh. 

Not only that, but I was intimidated by most of the dancers around me, everyone was close to perfect. At my local studio I felt as though I was less intimidated because we were all friends and we all got along. 

At the prestigious studio I went to, dancers were serious, focused, and a little bit less social. This was a great environment to not waist time, and to get what I needed to get done. But I really did miss socializing at my local studio. :)

It all depends on what kind of dancer you are, and what you prefer for yourself. 

(Just really quick I will insert a disclaimer, just in case!) 

Disclaimer: I'm not "down talking" dancers or instructors at prestigious nor local studios. :) I'm simply stating the benifits of both studios. You can be a wonderful dancer/instructor no matter where you dance or teach at.

That is all for now folks! :) I sure did enjoy writing this blog post and talking about Local and prestigious studios. As well as my experience with them

Stay tuned for more! I hope you learned something from today's post. If you have questions, feedback, or you want to share your own experiences, be sure to leave a comment.

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Ballet Bun 101

HIGH BUN

What you’ll need:

• ·         A brush or comb
• ·         Hair pins
• ·         Hairspray
• ·         A hairnet

How to do it:

• ·         Pull your hair into a high ponytail at the top of your head (follow the growth of your hair from your ears) and use a blush or a comb to brush back any bumps.
• ·         Use some hairspray to secure the hair on the back of your head - that's where it usually starts to fall out.
• ·         (A traditional ballet bun is relatively flat, which is why you won't use a bun donut)
• ·         Start off my twisting your hair in one direction and smooth it out to avoid any bumps.
• ·         Start pinning your hair down at the base of the ponytail and spiral your way around.
• o   If you have straight, or relatively thin hair, regular bobby pins will do the trick. However if you have really curly hair you'll need something a little bigger.
• ·         Spray your bun with a generous amount of hairspray (don't overdo it though!)
• ·         Before your hair dries completely, add your hairnet.
• ·         Do any last minute touch-ups, and enjoy class!

LOW BUN

What you’ll need:

• ·         A brush or comb
• ·         Hair pins
• ·         Hairspray
• ·         A hairnet

How to do it:

• ·         Pull your hair into a low ponytail to the back of your head, about 1 inch from the nape of your neck. Use some hairspray if needed
• ·         Start off by twisting your hair in one direction and use your comb to smooth out any bumps.
• ·         Start pinning your hair down at the base of the ponytail and spiral your way around.
• ·         Secure with a generous amount of hairspray (again, without overdoing it) and add your hairnet.

Dit is wat ek geleer het uit beserings deur die jare

Ik gaan om eerlik te wees, en "mors die tee" (om die waarheid te vertel). Tot dusver het ek 'n geskeurde dyspier (linkerbeen), 'n stresfraktuur (laer terug), 'n (regs) enkelbesering en (regs) kniebesering gehad. Dit klink net traumaties, maar ek moet impliseer dat ek geleer het en so baie gegroei uit met hierdie beserings. Een ding wat ek geleer het, is dat wanneer dit kom by jou helingsproses, almal is anders. Ek het 'n danser wat haar dyspier geskeur direk na my bekend, maar sy genees manier voor ek genees. Die helingsproses is anders vir almal. Daar is baie faktore wat speel in hierdie. byvoorbeeld, wat jy eet, hoe sleg jou besering is, jou fisiese aktiwiteit en genetika kan 'n impak op jou helingsproses het. Ek het geleer meer oor die belangrikheid daarvan om versigtig. Die meeste van my beserings was voorkombaar. Ek het geleer hoe belangrik opwarming, en ook nie oor werk my liggaam. Om my tyd in beslag neem, en om tyd af te neem om te genees. Ek het ook geleer om meer te fokus op myself en my eie verbeterings. Ek probeer my bes om nooit te dans in skoene iemand anders se, en om myself te wees ten alle tye. Hoe kan beserings leer jy om te fokus op jouself? Goed vir my, ek ontken die feit dat ek beseer is omdat ek bang was om 'n breek te neem en tegniek verloor. Sedert my beserings nie gesond sou maak, het ek besluit om in ag neem dat miskien is dit tyd vir 'n onderbreking was. Gedurende daardie pouse het ek verloor 'n ton van buigsaamheid, maar ek het leer om dit te aanvaar en te werk vir dit weer. Beserings is nie pret. My twee ergste beserings sal moet word tussen die geskeurde dyspier, want dit neem baie lank om te genees, of my kniebesering, want dit was die mees pynlike besering Ek het tot dusver gehad het. Na van beserings herstel, ten spyte van die tegniek of buigsaamheid wat jy verloor het, jy nog steeds voel soos 'n beter danser. Ek weet wanneer ek gesond geword tot ek voel vry (Lool!) Dit is absoluut noodsaaklik om jou liggaam. As dit 'n break nodig, dan met alle middele te neem een, want selfs ek 'n baie van die neem van 'n onderbreking geleer. 

Dis al vir nou, ek hoop hierdie pos baat jy in een of ander manier. Ek beveel sterk aan om 'n opmerking te laat! Veral as jy meer idees te voeg, of as jy terugvoer. Ons is lief vir terugvoer!

Disclaimer~ my Afrikaans is now perfek nie,Ek is nie seker genoeg om dit te skryf op my eie, so ek het gebruik om 'n vertaler (to help my spelling)? , en dinge wat ek het nie geweet hoe om te skryf / frase. Die doel is om nie laat ander mense voel uitgelaat lees ons blog boodskappe. Die meeste mense hou nie daarvan wanneer ons net plaas in Engels. Ek wou net die lug skoon te maak! 

Post in English: http://balletforbrains.blogspot.com/2017/04/what-i-learned-from-my-injuries.html?m=1

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(@ballet.for.brains)

Audition 101

Auditions. Whether it's your first audition or your hundreth, it's safe to say that you'll always be a little nervous. So to help you out a little, I have some advice and tips for you, to keep you organised and calm on your big day:

Make a list and pack all of your stuff the night before: Don't leave everything to the morning of your audition. Make sure everything you need to take with you is in your dance bag and that you're fully prepared. Here are some things you should always have with you when you're going to an audition:

• A spare leotard and tights
• All of your dance shoes (you never know what they'll ask of you)
• Hair ties, bobby pins and hairspray (and a hair net if you need it)
• Deodorant (XD)
• A theraband and muscle roller (to warm up with)
• Warmups
• Headshots and resumes
• (make sure you have a solo prepared - even if they don't ask for one)
• Water and a snack (you don't want to dance on an empty stomach)

Arrive early: Try to get there at least 1 hour before the audition. This way you'll have enough time to properly warm up and to calm yourself down and you'll dance with more ease.

Always warm up: Don't expect the judges to lead a class. Be a professional and warm yourself up before the audition. If they do end up having a warmup class, you'll be ready and will already be more mobile.

Stand in the front: The whole point of an audition is to be seen, so try not to be in the back row. Try to stand in the first (or second) row, where you're sure to be seen. Be confident(!) You're here to show off your skills!

Be kind and positive: Don't be one of those dancers that stand in the middle of the front row and don't let anyone near them. At the end ofthe day, the end goal for all of the dancers in the audition, is to get the role, or to get into the company (whatever you're auditioning for). And although your goal is to get it, be polite to others(!). If you see someone struggling with the combination, be nice to them and help them out: it shows that you're able to work well with other dancers and how quickly you can pick up choreography.

Don't be afraid to ask: If you're unsure of a step or part of the choreography, ask another auditionee or the choreographer. I recommend asking another dancer first, because asking the choreographer might make it seem as if you're unable to pick up the choreography, but there's no shame in politely going up to someone and asking them what's next.

Have something to eat before the audition: Auditions can be long, and you don't want to dance on an empty stomach - you'll end up running low on energy. Have a small snack about an hour before the audition starts. This way you'll be sure to last throughout the whole audition. And never forget to bring water with you. You may not be allowed to drink during a warm up, but they'll definitely give you a small water break at some point.

Smile!: Show them that you're happy to be dancing for them and that you're excited to be there. Don't make it seem like a chore. Unless the choreography you're learning is really dark or emotional, you're allowed to smile a little(!).

Don't beat yourself up: It's ok if you dont get it right the first time. You're human(!) - don't expect impossible things from yourself. Even if you don't get the part, take the audition as a learning experience and use it to do better next time. In my opinion, the only "failed" audition, is one where you didn't have to challenge yourself and one where you didn't learn anything new (which I think is impossible, because there's always something new to learn).

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Book review #2 Taking flight (No spoilers)

"Taking flight" by Michaela Deprince was one of the most inspirational books I've read in my entire life thus far. (And I read a lot of books!)

It rates a 5/5 in barns and nobels, a 4.2/5 on Goodreads and 5/5 on common sense media.

This book takes you on an emotional journey! It's, wonderful and captivating.
Her experiences gives you the feels, it also gives you hope.
She uses her troubles to inspire people, especially dancers.

There is so much more to say about this book, but I just can't find the words to explain how extraordinary the writing is.

Michaela Deprince is rare, and has been through things dancers cant say they've been through. And 'Taking flight' is a perfect example of it.

I do recommend it to everyone. 5/5 for me! :)

Stay tuned for more book reviews! Let us know in the comments what your thoughts are on this book, or what other books you recommend. :)

If you have questions, feedback, or you want to share your own experiences, be sure to leave a comment.

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How to Remain In Shape Over The Summer Holidays

Summer vacation is finally here! Some dancers are in summer intensives, others are at the beach, but what do you do when all that is over and you have to start preparing yourself or your regular dance classes in September?

If you're attending a summer intensive, this shouldn't be much of a problem for you, because you'll be dancing all day anyway. However, make sure that you're still stretching and working on your strengthening your muscles on the days that you're not taking class. You definitely don't have to train every day, but I'd say that working on technique at least 4 days a week will defintely help keep you in shape for the coming year. The most important thing to remember when you're at a summer intensive, is to roll out oyur muscles and do as much as you can to help your muscles recover faster. This can include rolling out your muscles, stretching after your classes and eating appropriately.

If you're not dancing at a summer intensive, try to do some things in your own time. As I said early, training 4 days a week would be a good idea - even if it's only 1 hour each time. This way you're making sure that you keep the muscle memory and that you'll still be quick on your feet when your regular classes start again. The easiest way to do this is to see if there's a studio in your area that offers open classes in the summer. For example, my studio offers 3 classes every Monday, Wednesday and Friday for those who are interested to keep their technique up parr. If you're on holiday and can't find a studio in your area, give yourself a class in your hotelroom or find a gym. You could do the barre exercises that you do in class, and try out a couple new moves that you usually wouldn't do in class.

You could also put on some music and improvise, to keep your body moving and to see what you can come up with without the extra pressure from your dance teachers.

Summer vacation is also a great time to experiment with new crosstraining activities. You could take classes at yoga or pilates studios, go to the gym, ride a bike, go swimming, any activity that will keep you moving. The most important thing to work on, I'd say would be flexibility. Make sure you stretch at least every other day if you can, and stretch your whole body - don't ignore your arms and back. (We'll be posting an advised stretching routine soon!)

Last but not least, have fun! By no means do you have to do this. It's simply a recommendation for those of you who want to take dance more seriously but don't know where to get started. Don't be upset or disappointed with yourself if you miss a day if scheduled training - it's summer(!) have fun and create as many new memories as possible.

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(Anything specific you want us to talk about? Let us know in the comments below!)

Signs that you're over stretching

Everyone's body is different, especially when it comes down to flexibility. These are tips that I realised particularly with myself, and will share my experiences for anyone experiencing the same thing.

These days, it's becoming very easy to overstretch, and to push your body past its limit.
With that, here are a few things that you can look out for when it comes to overstretching.


1) Arthritis: I actually have arthritis, lots of people have it! Personally, it's not that bad for me, I just have it from stretching my hipflexors a lot. Google may be a little dramatic ;) but there are some extreme cases of arthritis out there!

According to Google,

"Arthritis is the inflammation of one or more joints, causing feelings of pain and stiffness which can worsen with age." 

Some further research to contribute to our Google definition,

• Treatment can help, but this condition can't be cured.
• Requires a medical diagnosis. (In my opinion, yes a medical diagnosis is helpful, I don't think it is required in order to prove you have arthritis. If you face these symptoms it is likely you do have arthritis.)
• Lab tests or imaging often required. (x-rays can be helpful, but honestly sometimes it is quite obvious that you are experiencing arthritis, deffinetly get medical attention for serious scenarios, but speaking from my experience I didn't need that much medical attention. I was fine as long as I knew I could still walk, LOL!)
• Arthritis is considered chronic: it can last for years or be lifelong.

If you want more information about arthritis, I found a helpful link: https://www.google.com/url?sa=t&source=web&rct=j&url=http://www.arthritis.org/about-arthritis/understanding-arthritis/what-is-arthritis.php&ved=0ahUKEwiSn6O0_Z_VAhVLOT4KHWuaB0kQFgiDATAC&usg=AFQjCNEGcyjJshFmHQRNHxrLytYIJUqYHQ

Except from link:

"Common arthritis joint symptoms include swelling, pain, stiffness and decreased range of motion. Symptoms may come and go. They can be mild, moderate or severe. They may stay about the same for years, but may progress or get worse over time. Severe arthritis can result in chronic pain, inability to do daily activities and make it difficult to walk or climb stairs. Arthritis can cause permanent joint changes. These changes may be visible, such as knobby finger joints, but often the damage can only be seen on X-ray. Some types of arthritis also affect the heart, eyes, lungs, kidneys and skin as well as the joints"

This article is extremely helpful, and also touches apon different types of arthritis as well. Give it a read! :)

Dancers can get arthritis from stretching out their joints and not strengthening them. You CAN stretch, and become as flexible as your bodu can take. HOWEVER, don't just stretch your limbs out, it will make them incredibly weak. Whilst stretching, ALWAYS work on strengthening your joints as well. This is a great way to avoiding things such as arthritis.

With that, I've got you covered with a wonderful article I found on how to strengthen your joints:
https://www.google.com/url?sa=t&source=web&rct=j&url=http://www.livestrong.com/article/173684-how-to-strengthen-joints-ligaments/&ved=0ahUKEwjWyYL_hKDVAhXMaT4KHfMODqoQFghPMAs&usg=AFQjCNEp3ELjL22l8TdhaIQFm76ocCoW7g

Excerpt from the article:

"the muscular system and brain coordinate the active support of joints. Together, the active and passive subsystems of the body provide the ability to swing a golf club, sprint up a hill, or ride your bicycle without injuring your body. As a great deal of stress is applied across joints of active people, it is wise to work to strengthen joints and ligaments"

If you've already been diagnosed, or you suspect that you are, I found a link that provides exercise you can do to treat and improve your arthritis.

https://www.google.com/url?sa=t&source=web&rct=j&url=http://www.webmd.com/osteoarthritis/exercise-treat-arthritis&ved=0ahUKEwj25rK1_J_VAhUBRj4KHaf2A_YQFghoMA0&usg=AFQjCNGgGaPYW78uO1AgpUqnXN1YcllqAg

An excerpt from the site:

"Range-of-motion exercises (also called stretching or flexibility exercises) help maintain normal joint function by increasing and preserving joint mobility and flexibility. In this group of exercises, gently straightening and bending the joints in a controlled manner as far as they comfortably will go can help condition the affected joints. During the course of a range-of-motion exercise program, the joints are stretched progressively farther until normal or near-normal range is achieved and maintained. This helps to maintain comfort while function is preserved."

This is also a very helpful article. It talk about how to treat a specific tupe of at arthritis, rather just giving general advice.

Lastly, to talk about my own experience with arthritis. Having arthritis is normal for me, it sounds weird, I know! But there are days when my arthritis can flare up, and says where it's died down. But all in all, I know it sounds scary but most cases of arthritis are not all that bad. There are very few people I know that actually suffer chronical experience with it.

Stay tuned for more tips on over stretching! I hope you learned something from today's post. :) If you have questions, feedback, or you want to share your own experiences, be sure to leave a comment.

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Alternative Careers?

For most dancers, the ultimate goal is to become a professional dancer in a big company, and move up to being a principal dancer. But in some cases, that goal unrealistic, or unobtaibable. I'm one of those people who would have loved to be a professional dancer, but can't because of my body type and genetics. Let me explain: I'm extremely hypermobile, which causes severe blockages in my lower spine and I have a pretty severe case of scoliosis that makes me even more prone to injuries.

This post is for those of us who love dance, but can't turn it into a career (whatever the reason may be). Of couse there are endless choices you can make as for what you want to do professionally, but these are some options that still include dance and physical activity that I find would be interesting for a lot dancers.

Physiotherapy:
Becoming a physiotherapist would be a great choice for dancers, as we already understand the basic mobility and build of the human body. Anatomy of muscles and bones come natural to us(!)
You probably won't treat many dancers unless you work for a dance company in the physical therapy department, but you'll definitely see a lot of sports injuries. Think of it as helping someone else achieve a goal that once used to be your own. A lot of the time, you'll have long-term patients. You'll see these regularly for basic treatments such as massages, blocked joints, etc.
If you want to do some more indepth studying, osteopathy might be the right choice for you. It's similar to the job of a physiotherapist, but is a lot more difficult (6 years at uni for a bachelor). The main difference between a physiotherapist and an osteopath is that an osteopath can work with your organs as well, without having to operate on you. That's not saying that an osteopath can cure diseases, but it can help with hormonal imbalances, out-of-place organs, inflammed joints and muscles etc.

Dance teacher:
A lot of dance studios want their teachers to have some professional dance experience, but if you show them what you can do and they like it, your chances should be pretty high. To do this, you'll have to have a pretty big CV. Which means you'll have to have won some type of award, or competition or something like that, for the school to consider you a professional dancer. To increase your chances, you might want to take a 6 month teaching course, and prepare some choreography in case they throw you in a class to see how you teach.

Dance therapy:
Yes, this is actually exists! the job of a dance therapist is to "teach dance" to people who are emotionally or psychologically unstable and need help. Dance is an incredible way of expressing your emotions, and it can save people's lives (true story).

Orthopedic doctor:
If you're into all things muscles and bones and physiotherapy isn't your thing, maybe becoming an orthopedic doctor is your thing! You'll be working with bones a lot more than with muscles, but you'll definitely see some combinations of the two, as well as neuroskeletal damage. This is a field that doctors are still researching in, so if you're more into research rather than direct contact with patients, orthopedic research could be something for you to look into.

Dance photographer/videographer:
Dancers are constantly on the search for new dance photographers to help them with their headshots and portfolios, and who better to help them out than a former dancer? You'll already know all of the angles that flatter dancers and that lengthen their lines. On top of that, you'll be able to give them corrections to make their technique look cleaner. People gravitate to people who share their passion, so if the dancers you're working with see that you're just as passionate about dance as they are, they will trust you and will relax a little more, making the pictures look more natural, thus enhancung the dancer's form, technique and personality.

Costume/Dancewear designer:
Who better to design dance costumes than a dancer? Dancers know exactly how the costume is supposed to fit and how it's supposed to look on stage. It's much easier for a dancer to design dance costumes than a regular clothing designer. You'll know what makes a dancer's line the longers and what material to use to make sure that the dancer can dance in without feeling uncomfortable!

Lighting/Set designer:
If you've ever danced on stage, you'll know the importance of good lighting and stable props. You'll make it much easier for dancers to feel comfortable on stage, because they know that you'll make them look good. They'll feel safer knowing that a fellow dancer helped design the set and props, and they'll be less nervous about the backdrop falling on them(!)

Dancer writer:
You could write articles for dance magazines, write dance-related books, etc. You could motivate and inspire young dancers to do their best and to work even harder to achieve their goals. You could review performances, and give advice to other dancers.

Yoga/Pilates teacher:
A lot of dancers decide to teach pilates, yoga or even gyrotonics. A lot of the time, your students will be dancers who are using your classes as crosstraining, or to stretch after a long day of classes and rehearsals. The movements in yoga and pilates compliment those of dance very well and can really help a dancer improve their technique.

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I fell OFF stage?!? A little story time

We all have our embarrassing moments in dance. Whether on stage or in the studio, we make mistakes. No body is perfect, and that's alright, because perfect is boring. You probably already know where I'm getting at based on this title. And before you ask- yes it is possible to fall off the stage.

December 21st 2016- A wonderful Christmas show. During one lovely performance, we were to gracefully skip down the aisle and hand out a hand full of candy canes to the audience members. I thought it was a cute little touch, but to do this, us dancers had to cheerfully walk down those incredibly steep steps on the side of the stage. Quickly grab a bag of candy canes, and do our cute little business. I was worried about this before hand, because I'm incredibly clumsy and on top of that, those stairs were hard to get down.
And when the time comes, you know it, I fell. On the last step too. Isn't it crazy? Thus falling, my natural reaction was to jump back up and walk gracefully and happily down the isles. I bet my dance instructor was slapping his forehead at me. That, or he didn't notice. (Hoping it was the second one LOL!). It was so embarrassing for me and at the time it was a pretty dramatic event.
But now I'm pretty much amused at the memory, and happy that I didn't get hurt.

Lessons learned!!


Let us know in the comments if you had an embarrassing moment on stage. Thanks for reading this post.

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How to Avoid Injuries and Improve in Dance

Every dancer injures themselves at some point in their carrer, so it's important for you to understand that you're not the only one. There's other people that have gone through the same thing that are willing to help you heal. I find that whenever I come back to dancer after an injury I'm more aware of my body and more cautious with that I do. I've noticed that everytime that I came back from an injury I worked harder on my technique and form, and actually improved a lot quicker.

How to avoid injuries:

1. Make sure you always warm up: Take your time before each class to warm up. Do some active/mobile stretching to get your muscles warm (don't sit in a stretch). If you find that you don't have a lot of space in the changing rooms, try finding an empty studio. If you're prone to certain injuries because of factors such as scoliosis, make sure to really work on that part of your body. Try to get it warm, but make sure to include some strengthening exercises as well
2. Cool Down: After class, take some time to cool down. Do some stretches and walk around a little bit to get your heart rate back to normal.If you find that you sweat during dance classes, bring a towel will you to wipe if off (if you don't have time to shower). This way you can prevent blockages and lumbagos (pain in muscles and joints in the lower back).
3. Be aware of your body and its limitations: In class, it's all about pushing yourself and testing your limits with new moves. But ast the same time it's important for you to know how far your body can go and where you need to take a step back. Don't try to hold a developpé for 2 eight-counts if you have a hipflexor injury, and don't try too many big jumps of you have a bad back or ankles(!). During your dance classes is the time where you can test your limits and see how your body is doing. By all means, keep pushing yourself, but do it in a way that will be beneficial for you in the longrun. Try new things, but take note of how your body feels. If you're not sure about whether your body is in correct (i.e. physiologically safe) form, talk to your teacher.
4. Rest: Your body can't always keep up with what you want it to do. Take at least 1 day each week where you don't dance and don't do any sports to allow your body to fully recover. Feel free to roll out your muscles and do some light stretching.

How to Improve Quicker:

1. Take notes: Make a note of the corrections that your dance teachers are giving you. (Of course wait until you get a break or until the end of class!) This way you can look over the corrections before your classes to make sure that you're thinking about all the right things. See what you're getting corrections on the most (e.g. higher relevé, or pointing your feet more when you're jumping) and try to apply those first.
2. Practice at home: Practice combinations that you're struggling with at home. It gives you more time to practice it without the constant cricisism and watching of your teachers. The good thing about practicing at home is that you can try new things! (and there's no dresscode, so you could be doing barre in your PJs XD.
3. Stretch regularly: It is no secret that flexibility is very important for dancers. Not only does it allow us to look more graceful and lean on stage, but it also makes it a lot easier for us to do the movements that we're meant to be doing. Imagine trying to a grand jeté with tight hamstrings - it won't look as nice and it'll cut your lines short. The key to stretching, is to remember to stretch your whole body. Don't just focus on your legs: stretch out your back, your arms and your shoulders, as well as the usuall leg and hip stretches. (let us know in the comments if you'd like to see a recommended stretching routine)
4. Be aware of your body: It's crucial that you understand your body and the feeling of it in different positions. For example, you shouldn't feel uncomfortable in a first position, because your body should know the difference between standing normally (in parallel) and standing in ballet positions. If you're struggling with this, take some time during your warm up and when you're practicing at home, to go back to basics to see what your body feels. Try simple things such as pliés and tendues in the different positions and examine the position of your body. Try to determine whether you're standing correctly, and make a note of how your muscles are working to get you into that position. A big part of dance is all about mind-muscle connection and visualisation.

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Book review: 1

Inside ballet technique: Valerie Grieg


Inside ballet technique is a book that discusses the technical executions of ballet, Valerie Grieg vanquishes many myths about what is proper and improper technique. She discusses the human body, such as the feet, the muscles, the nervous system, arms, the neck, the back and shoulders (etc). She mentions which muscle groups are needed to present a certain movement, since it can be very easily misunderstood. She includes what muscles should be used whilst turning out, doing an arabesque, leaping, turning and much more. She also touches apon stretching and strengthening your muscles out. There is much more to the book then what I am currently writing about. Thus, I do recommend it to and dancer, or someone wanting to learn about dance.




This book has taught me so much about the body and ballet. Most, if not all claims in the writings are supported by the study of human anatomy. It answered all of my questions, and it is a very educational read. It certainly was not a waist of my time. I have altered a few things about my technique because of this book changing my misunderstandings. She is a very realistic thinker and writer and she, in this book can change ones technique for the better.

All in all if someone were to ask me if I recommend it, it is a definite YES! Everyone, if you have not read it, I strongly suggest it!




Next book review: Taking flight (hope in a ballet shoe)

I hoped you took away from this even if it was a little bit!
Let us know in the comments if you are going to have a read on Valerie Griegs book. Thanks for reading this post.

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As always, ti auguro una buona giornata e stay blessed. ;)

Dancers turnout (4 questions)

What's so important about a dancers turnout?
Almost everyone dreams about having that 180 rotation of the hips. The turnout can allow the dancer to move in various ways/directions, while also allowing foot-work to be seen. Turnout can signify great technique, and, it sometimes looks cooler.

Why is it so bad to force a turnout?
Injury. Injury of the knees, injury of the feet and possibly the hips too. If that doesn't scare you, then it should!

What muscles are you supposed to use when you turnout?
Muscles and groups to be engaged in the turnout:

• Gluteal muscles
• The deep lateral rotators
• (The lateral rotator group is a group of six small muscles of the hip. Some dancers are unaware of it, and just use their gluteus maximums) if you want more information about these muscles check this super helpful link out: https://www.visiblebody.com/blog/learn-muscle-anatomy-lateral-rotators 
• Lastly, of course over all the hips are to be engaged.

The following muscles are not to be engaged:

• -knees (only)
• -feet (only)

Can you be flexible with out a turnout?
Absolutely. Someone can still bring their leg up to their head without turning out. Is it bennifical? No, not really, because turnout is essential to the technique. Be sure that she you work on flexibility, also work on muscle strength and turnout.

Do you have a 5th question? Ask in the comments below!

Thanks for reading this blog post.

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Never forgetting-
Ti auguro una buona giornata e stay blessed. ;)