Body Conditioning/Dance Conditioning:
It is absolutely imperative that dancers are strong, physically fit, and able to endure the rigors of dance performance. A conditioning regime allows dancers the opportunity to strengthen their bodies to compliment their technical and stylistic dance training, as well as injury prevention.
Conditioning typically includes:
• Cardiovascular Exercises
• Flexibility Exercises
• Strength Exercises
• Core/Abdominal Work
• Arms/Back/Leg Work
At our studio, we have found it optimal to offer conditioning classes separate from technique classes so that we can have time to dedicate solely towards these exercises.
When leading dancers through conditioning exercises, it is important to reiterate the purpose of the exercise and explain the detail of the execution, placement, and alignment of the body.
We have also created a Conditioning Exercises Playlist on YouTube:
When you incorporate conditioning into your training/practice you are bound to see vast improvements in performance, stamina, and technical aptitude!
All Levels Yoga:
Offering a safe and welcoming environment, this class focuses on posture and proper alignment using longer-held poses to explore yoga’s many physical, mental and spiritual benefits. Many modifications are offered for students with a variety of experience and energy levels. All classes include pranayama (breath regulation), brief meditation, asanas (postures) to increase strength, flexibility and balance, and end with a brief restorative practice. Prior yoga experience is helpful but not required.
Yoga can be used as a tool to create more balance in your life, benefit your physical health and promote a deep sense of inner peace.
Come find YOUR pose and let your yoga divinely unfold!
Chair Yoga (Senior Fitness Tuesday/Thursday):
Chair yoga is one of the gentlest forms of yoga available, a unique yoga style that adapts yoga positions and poses through creative use of a chair. Poses are done seated on the chair or the chair is used for support during standing and balance poses. The chair allows for greater stability to help you feel supported and safe. Poses are modified so that even those with health restrictions, decreased range of motion, and physical challenges, can enjoy the benefits of a more traditional practice. Emphasis will be on breathing, balance, and taking things at your own pace. Chair Yoga is suitable for all ages, fitness levels and physical conditions, beginners are welcomed. You have the POWER to heal yourself!
We will regularly perform the 34 classic contrology matwork exercises as well as expound upon those for how we live and move today!
If you are looking to strengthen your “abs ” and “glutes ” as well as maintain good posture, then Pilates is for you! Developed by Joseph Pilates as the “contrology specialist,” the practices have a strong mind/body connection, so you may like it if you enjoy yoga but need a more intense core workout.
Developing a Pilates practice is great for strengthening and toning the entire body while increasing range of motion and flexibility. The focus is on your “core” as all movements begin from the center and move outward. Strong core=strong back.
Since it is not designed to be an aerobic activity, don’t forget your cardio!
Pilates mat work will help you develop strength and flexibility while utilizing specific breathing techniques.
It’s not for you if you prefer a less structured program. The focus is on form and posture always and mindfulness is key here.
Some of the numerous benefits of Pilates include:
- A refreshing mind-body workout
- By emphasizing proper breathing, correct spinal and pelvic alignment, and concentration on smooth, flowing movement, you become acutely in tune with your body. You actually learn how to control its movement.
- Develop a strong core – flat abdominals and a strong back
- Pilates exercises develop a strong “core,” or center of the body. The core consists of the deep abdominal muscles along with the muscles closest to the spine. Control of the core is achieved by integrating the trunk, pelvis and shoulder girdle.
- Gain long, lean muscles and flexibility
- More conventional or traditional workouts are weight bearing and tend to build short, bulky muscles – the type most prone to injury. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured.
- Create an evenly conditioned body, improve sports performance, and prevent injuries
- In the same vein, a lot of these same conventional workouts tend to work the same muscles. This leads weak muscles tend to get weaker and strong muscles tend to get stronger. The result is muscular imbalance – a primary cause of injury and chronic back pain.
Pilates conditions the whole body, even the ankles and feet. No muscle group is over trained or under trained. Your entire musculature is evenly balanced and conditioned, helping you enjoy daily activities and sports with greater ease, better performance and less chance of injury. That’s why so many professional sports teams and elite athletes utilize Pilates as a critical part of their training regimen.
Learn how to move efficiently
Pilates exercises train several muscle groups at once in smooth, continuous movements. By developing proper technique, you can actually re-train your body to move in safer, more efficient patterns of motion – invaluable for injury recovery, sports performance, good posture and optimal health.
Many of the exercises are performed in reclining or sitting positions, and most are low impact and partially weight bearing. Pilates is so safe, it is used in physical therapy facilities to rehabilitate injuries.
But it’s also challenging…
Pilates is also an extremely flexible exercise system. Modifications to the exercises allow for a range of difficulty ranging from beginning to advanced. Get the workout that best suits you now, and increase the intensity as your body conditioning improves.