6 Yoga Poses for Dancers to Enhance Flexibility and Stop Harm

Dancers are sophisticated of us. I can say this as a result of together with being a yoga trainer, I’m additionally a choreographer and former dancer myself.

On one hand, there are various dancers who’re working towards enhancing their flexibility in areas such because the hamstrings and the hips (two frequent locations the place flexibility is required in lots of dance strategies).

Then again, there are additionally quite a lot of dancers who’re hyper-mobile of their hips and legs, which might trigger a wide selection of painful accidents. If handled improperly, these accidents can reduce a dancer's profession approach too brief.

Dancers can use yoga as a device to enhance their dance approach and likewise stop career-ruining accidents.

That is the place yoga poses for dancers is available in! Skilled dancers and dance college students alike can use yoga as a device to enhance their dance approach and likewise stop career-ruining accidents.

Yoga poses for dancers can accomplish two foremost targets:

Enhance flexibility
Strengthen to forestall harm

Offering your physique with a steadiness of stretching and strengthening your muscle mass is vital to harm prevention.

Use These three Yoga Poses for Dancers to Enhance Flexibility:

These three poses goal the hips, quads, and hamstrings to enhance flexibility within the areas the place dancers want it most.

1. Pigeon Pose

Pigeon Pose will improve your hip flexibility, exterior rotation, and quad flexibility. Changing into extra versatile in these areas will aid you higher execute dance actions similar to leg extensions and full splits.

Let’s attempt it:

Start in a Low Lunge after which launch the outer fringe of your entrance leg onto the mat
Both carry your shin parallel to the entrance of the mat for a deeper stretch or carry your entrance heel in nearer towards your hips for a extra mild stretch
Attain your again leg straight behind you
Stay right here for a number of deep breaths as you enable your hips to softly sink towards the mat
For an added stretch in your decrease again, glutes, and hamstrings, you may hinge ahead and relaxation your forearms or torso on the mat. Use props beneath your hips or torso as wanted
Repeat on the opposite facet

2. King Arthur Pose

King Arthur is a particularly intense quad and hip stretch, and it feels so good! This one will aid you obtain deeper backbends and better extensions of your leg towards the again physique in dance strikes like an arabesque.

<img src="https://www.yogiapproved.com/wp-content/uploads/2017/07/king-arthur-pose-double.jpg" alt=" king-arthur-pose-double "width =" 730 "peak =" 411 "class =" aligncenter size-full wp-image-16990 "/>

Let’s attempt it:

Come to a wall and face your physique away from it. Chances are you’ll need to place a folded blanket or thicker yoga mat subsequent to the wall to offer further cushioning to your knee to relaxation on
Place the highest of your foot on the wall behind you after which bend your knee and place that knee on the bottom
Deliver your shin and the highest of your foot flat on the wall
Going through away from the wall, place your fingers on the bottom and step your reverse leg ahead, planting that foot on the ground
Deliver your again shin in opposition to the wall and draw your entrance leg right into a Low Lunge place
As soon as settled, raise your torso upright as a lot as you may and place your fingers in your entrance thigh. If that is too intense, you may stay folded ahead along with your fingers on the ground
Keep right here for a number of deep breaths, after which repeat on the opposite facet

three. Reclining Hand-to-Large Toe Pose

Supta Padangusthasana, or Reclining Hand-to-Large Toe Pose, is a superb hamstring stretch to do after a dance class. This yoga pose stretches your hamstrings and glutes, and it’ll aid you obtain greater extensions within the entrance and sides of your physique (i.e. développé to the entrance or facet or grand jeté in ballet).

<img src="https://www.yogiapproved.com/wp-content/uploads/2017/07/hand-foot-pose.jpg" alt=" hand-foot-pose "width =" 730 "peak =" 486 "class =" aligncenter size-full wp-image-16989 "/>

Let’s attempt it:

Lay in your again and lift one leg into the air whereas preserving the opposite leg flat on the ground
Straighten each legs and flex your toes towards your face to maintain the legs engaged
Deliver your peace signal fingers to your massive toe (identical hand to identical foot). You too can select to carry all the foot in each fingers or maintain onto the calf or thigh as an alternative or use a strap across the ball of your raised foot
Maintain this stretch for a number of deep breaths after which repeat on the opposite facet

Get much more versatile with Flexibility & Mobility on YogiApproved Lessons!

Now, Right here Are three Yoga Poses for Dancers to Strengthen:

The following three poses are for strengthening the muscle mass the place dancers are sometimes hyper-mobile and harm most frequently happens. These poses particularly goal the again, core, glutes, hip flexors, and hamstrings.

1. Locust Pose

Salabhasana, or Locust Pose, is a superb pose for strengthening the muscle mass within the again physique. If you’re a kind of dancers who has excessive flexibility in your hamstrings, strengthening the glutes and hamstring muscle mass is vital for stopping harm on this space.

<img src="https://www.yogiapproved.com/wp-content/uploads/2017/07/locust-pose.jpg" alt=" locust-pose "width =" 730 "peak =" 486 "class =" aligncenter size-full wp-image-16991 "/>

Let’s attempt it:

Come onto your abdomen and relaxation your brow on the mat
Loosen up your arms down by your sides
On an inhale, raise your head, arms, legs, and toes off the bottom
Energetically attain your fingers again towards your toes and stretch your toes towards the again of the mat
Maintain for a number of deep breaths and launch the whole lot again down. Repeat three to 4 occasions

2. Boat Pose

Navasana, or Boat Pose, strengthens the abdominals and hip flexors. It's a fantastic pose to do if you’re a dancer who has excessive flexibility in your hips and likewise in your backbone. In case your again muscle mass are weak or in case you have scoliosis, strengthening the abdominals is a superb approach to assist stop harm.

<img src="https://www.yogiapproved.com/wp-content/uploads/2017/07/boat-pose.jpg" alt=" boat-pose "width =" 730 "peak =" 486 "class =" aligncenter size-full wp-image-16987 "/>

Let’s attempt it:

Sit on the bottom and squeeze your inside knees and ankles collectively as you bend your knees and raise your toes
Have interaction your core and raise your coronary heart to forestall rounding your backbone
In case your hip flexors really feel cramped, or in case your abdominals must construct a bit a extra power, keep right here. When you’re prepared to extend the problem, straighten your legs and raise your arms overhead
Maintain this pose for a number of deep breaths and repeat

three. Half Moon Pose

Ardha Chandrasana, or Half Moon Pose, helps enhance your steadiness, leg extension, and indirect power. This is a superb yoga pose for dancers if it’s essential work on preserving parallel legs (i.e. a tuck bounce, kick ahead in jazz / modern dance, and petite jumps in parallel first place).

<img src="https://www.yogiapproved.com/wp-content/uploads/2017/07/half-moon-pose.jpg" alt=" half-moon-pose "width =" 730 "peak =" 564 "class =" aligncenter size-full wp-image-16988 "/>

Let’s attempt it:

Begin from a Low Lunge place along with your proper foot ahead
Elevate your again left leg and straighten your entrance knee
Work to stack your left hip on high of your proper
Plant your proper hand on a block or the mat and attain the alternative arm up towards the ceiling
Maintain for a number of deep breaths and repeat on the alternative facet

Incorporate These Yoga Poses for Dancers Into Your Dance Coaching

These yoga poses barely scratch the floor of the numerous ways in which yoga can help dancers in having an extended, joyful, and wholesome dance profession. Working towards these six yoga poses for dancers and incorporating yoga into your dance coaching is a good place to begin!

Preserve coming again to the mat to realize power and suppleness within the components of your physique you want most for dancing. You’ll construct power, improve flexibility, and create more room in your physique – all the proper recipe to have you ever dancing at your finest!

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zero —— 12184 ————— July 28, 2020

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