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Introduction
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Week 1
- Yoga for Turnout, Arabesque, Hamstrings, upper back, spine mobility, core strength and breathe work meditation
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Week 2
- Yoga for Hamstrings, Balance, Supporting leg, Full Body Flow, Splits, Shoulder Release, and Colour meditation.
outline
About The Yoga For Dancers Plan.
As dancers, we often focus on working non-stop, which can lead to losing awareness of the present moment and increased stress. To address this, I have collaborated with our certified yoga instructor, Olivia, to offer you two weeks of Yoga for Dancers. This practice will help build strength and flexibility, and also includes two guided meditations by me.
If you have listened to my podcast, ‘A Dancer’s Mindset,’ you will know how passionate we are about supporting dancers in both mind and body. It is a comprehensive approach. You can be a beautiful dancer, but your progress may be hindered by your mindset.
In this 14-day Yoga Plan, we will work together on various aspects such as turnout, hamstrings, core strength, balance, and more, while maintaining mindfulness. The goal is to become a happier and calmer dancer.
Yoga for dancers plan breakdown.
Take a look at the yoga plan breakdown below and get started today!
Week 1 Classes
In this lesson we will be focusing on releasing the areas of the body such as the hips and the glutes that can inhibit our turnout and potential of range. Throughout the class breathe deeply into the hips and allow those tight areas to release.
In this lesson we will be opening up the front of the hips, abdominals and upper backs. When trying to improve arabesque we always automatically think of the lower back but in actual fact, being tight in the hips, abs and thoracic spine will greatly inhibit the range in your arabesque and your ability to connect with the right muscles. Relax and let’s get into some deep stretches.
In this lesson we will be focusing on our hamstrings! Hamstrings are so critical to stay healthy, strong and flexible. It is very possible to have strong hamstrings but if inflexible you will injure yourself and likely pull your hamstrings. Many dancers are in the habit of stretching the hamstrings but often in misaligned positions. In this class we will focus on passive and dynamic stretches in proper alignment.
In this lesson we will be focusing on the upper back. Very often as dancers we are loose in the lower back and very tight in the upper back. This causes imbalance and can really make it difficult to connect to the lats, flatten the shoulder blades and have a nice line of upper back. Let’s release the upper body making ourselves more balanced. You can expect to feel calmer after this class.
In this lesson we are getting juicy on the joints and working on yoga for spine mobility. As dancers we often only focus on one area. Here we will focus on the whole spine. As they say, a healthy spine is a healthy body. Spinal health and mobility is one of the first things to go as we get older. Keeping your back healthy and mobile is of the upmost importance. Let’s dive in!
In this lesson we will be focusing on one of the key areas of the body that is often over looked. That is the core. The core is your power house. It allows you to lift the legs, have controlled adagio, better pirouettes, jumps and more. Training the core needs to be of the upmost importance. Let’s go!
Well done! You’ve done 6 days of consistent Yoga. Today we are going to focus solely on your mind with this mediation for dancers. As we know for those who listen to Isabella’s podcast “A Dancer’s Mindset” How we think and feel contributes a lot to the results we get in our dancing. This particular mediation focuses on Breathe. Breathing exercises to help us unwind, relax, bringing awareness to our breathe, not forgetting to actually breathe which we so often do. Enjoy.
Week 2 Classes
In this lesson we are working on our balance not only for the body but also the mind. We will be doing a lot of grounding poses for the body which will in turn balance all the chakras of the body helping you not only feel balanced but at peace. Have a sense of narrowing the body throughout the class drawing your energy to your centre, feeling both sides of the body connect with one another.
In this lesson we will be focusing on our hamstrings! Hamstrings are so critical to stay healthy, strong and flexible. It is very possible to have strong hamstrings but if inflexible you will injure yourself and likely pull your hamstrings. Many dancers are in the habit of stretching the hamstrings but often in misaligned positions. In this class we will focus on passive and dynamic stretches in proper alignment.
In this lesson we will be focusing on shoulder release. As dancers we heavily neglect releasing the shoulders which can really inhibit the ability to connect with the rest of the body. It is known that if the shoulders are tight, the hips will be also as the two areas are always heavily linked to one another. Happy shoulders, means happy hips, equals happy body. Along with this, tight shoulders really affect our emotional state. Let’s release the shoulders and feel lighter and calmer in the body.
In this lesson we will be working on a full yoga flow, releasing any expectation or pressure on ones self, being present and in the moment with ourselves, focusing on sensations we feel and hear as well as any thoughts that become present. Enjoy the flow and be present with the movements and your breathe.
In this lesson we focus on building our splits. As dancers having the splits is a key part of being a dancer not just for aesthetic line but also for freedom of movement whilst dancing. For the splits we will be opening up the front of the body, hamstrings and hips. If you are more advanced, feel free to add yoga blocks into your practice or even something slightly higher. Nothing forceful. Keep it appropriate to your level of flexibility. Let’s get going!
In this lesson we will be focusing on your supporting leg, building strength. People use yoga for flexibility most commonly but there are so many opportunities to build strength in yoga. Dancers often neglect the supporting leg BUT we must focus on the supporting leg almost as the working leg. Without this strength, the actual working leg will never be free to do its movements well. Let’s Dive in.
Congratulations on completing yoga for dancers. In this final Lesson you will be finishing with a wonderful colour meditation. Bringing huge awareness to the body and mind. Remember how important it is as dancers to look after your minds as much as your body for lasting health and longevity of career. Keep coming back to this meditation when you need a little reset. Thank you so much for taking this plan with us! Well done.
Meet your ballet teacher.
Olivia
Certified Yoga Instructor
Olivia trained in South Africa under Martin Schonberg, but it wasn’t until she moved to Biarritz to dance with ;M Biarritz that she found her love for yoga. She received her qualification through HotPod Yoga.
Ballet, yoga and fitness mean a lot to Olivia.
Olivia has worked hard to control her body, and she is passionate about sharing this ability with others.
What you’ll learn.
- Yoga for Beginner and Improver Students
- Connection between mind and body
- Two meditations for dancers to help bring awareness
- The ability to be present with oneself
- Yoga for flexibility and strength
- Understanding how yoga practice is excellent cross training
- Yoga stretches to improve mobility
- Yoga poses to build strength
Pricing.
Each tier has something very special to offer. Let’s dive in and see which plan will suit your needs best taking your ballet to the next level!
Corps
Watch anytime and anywhere.
- Access to Online Studio Classes
- Live BWI Classes & Recordings
- Access to Online Studio Plans & Courses
- Direct communication with Isabella and the Principal team to discuss goals
- New personalised plan every 8 weeks
- Personalised video where the BWI team walks you through your plan
Soloist
Expect a greater understanding, detailed lessons and big progress.
- Access to Online Studio Classes
- Live BWI Classes & Recordings
- Access to Online Studio Plans & Courses
- Direct communication with Isabella and the Principal team to discuss goals
- New personalised plan every 8 weeks
- Personalised video where the BWI team walks you through your plan
Principal
Structured plans made just for you by Isabella along with direct communication with her.
Isabella will help you reach your desired goals. This gets results.
If no spots, contact us to be put on the waitlist.
- Access to Online Studio Classes
- Live BWI Classes & Recordings
- Access to Online Studio Plans & Courses
- Direct communication with Isabella and the Principal team to discuss goals
- New personalised plan every 8 weeks
- Personalised video where the BWI team walks you through your plan
Related plans.
Take a look at our related plans.
5 minute
7 minutes
9 minutes
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8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
3 hours
Introduction
Barre Drills
Fouettés At The Barre
Centre Drills On Flat
How To Use Your Back And Core
Pointe Shoes : Starting Well In Your Fouettés
Different Types Of Fouettés
Starting And Finishing Well
Where Should We Spot
How To Gain Speed
Mastering 32 On Pointe
Practice 32 With Us
Level 1: Commonly injured area, demanding rep evolving. Arabesque and overuse settle quickly, muscle spasms, pathology to disc or bony structures like stress fractures, over use, lack of rest, lack of strength in back and core. 2. Importance of mobility of tx, can limit function of other areas, load transfer. 3. Controlling use of thoracic extn. 4. What is the core, common beliefs, 360 degree support, crunches, deeper muscles. 5. Anti extension scissors. 6. POS, learning to use the glutes with the back and closing the pelvis for support. 7. Working in box plank, dissociation. 8. Requirement for good hamstring length and effect on pelvis. 9. Working the side of our body, anti lateral flexion. Sh girdle, obliques, glutes. 10. Working the glutes for endurance in functional dance positions, dissociating from the back. 11. Working in functional compound movements.
Achievements from level 1, tx mobility, activation of core 360. 2. Isolating lumbar spine extension, activating the muscles that support this. 3. Isolating the sh girdle, ability to ‘get shoulders down’ and connect the core. 4. Progressing the deadbug to straight leg and opp arm, longer levers and increased time under tension. 5. Combining 2 core areas in one exercise. 6. Glute max in more functional position. 7. Progressing deadlifts, compound, multiple muscle groups, correct alignment, dissociation.
Learning objs from L1 and 2, mobilise all areas of your spine, what core is and how to find, L3 turns up the intensity to challenge you more and build more resilience. 2. Combining upper and lower back with scap stability, glutes on. L3 aiming to combine many muscle groups. 3. Reflecting on RA and TrA isolation, coupling these together, with increased intensity, using both legs together. 4. Using plank work to allow our body to fire up the core under body weight, learning to shift weight from one side to the other in a controlled way. 5. Side plank for functional training of our supporting leg. How easy this then is in standing.
The importance of pre-fuelling
How to build balanced meals from your store cupboard
How to eat well on a budget
Hydration for performance and recovery
Post-training nutrition and recovery
The role of vitamins, minerals, and supplements
Answers to your most common nutrition questions .
How to shop like a performance nutritionist
5 minute
7 minutes
9 minutes
7 minutes
Introduction
Floor Barre Drills
Theraband Drills
Turning Drills At The Barre
Centre Drills
Isabella’s Expert Tutorials and practice
5 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
3 hours
1 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
3 hours
5 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
3 hours
The primary goal of this plan is to develop and enhance technique by promoting progress in areas such as turnout, extensions, arabesque lines, foot strength, and pirouettes. Additionally, it aims to support the physical and mental well-being of dancers throughout the school term. Instead of focusing on intensity, the strategy emphasizes intelligent strength training and mobility. Each day targets a specific area of focus, allowing different muscle groups to rest and recover while engaging others.
Floore barre on wall
Happy Hamstrings
Foot and Ankle Injury Prevention
Turnout Stretch Class
Dancers Core
Full Body Stretch
Floor Barre For Developpe
10 Minute Abs
Barre Cardio
Intrinsic Foot Workout
Ballerina Cardio Blast
Positivity Stretch and Flow
Mat Madness Beat Mode
Level 1: Foundation & Mobility (Weeks 1–3)
This level is about waking up the body and preparing it for deeper flexibility.
You’ll focus on:
Gentle mobility drills for hips, hamstrings, and hip flexors
Myofascial release techniques to reduce tension
Introductory stretches with proper alignment
Perfect for complete beginners or anyone returning to stretching after a break. The key here is consistency — showing up and giving your body time to adapt.
Level 2: Active flexibility & Control (Weeks 4-6)
Now that your body is primed, we begin working on active flexibility and control.
You’ll focus on:
Longer hold times in foundational stretches
Chair- and block-assisted drills for depth and support
Active engagement of glutes, core, and legs to create true flexibility. Strengthening supporting muscles around the hips and pelvis. Dynamic stretches to build range and coordination
This level bridges the gap between flexibility and functional mobility — helping you go deeper with control, not force.
Level 3: Find your full range (Weeks 7-9)
You’ve done the groundwork — now it’s time to commit to your full range.
You’ll focus on: Combining mobility, strength, and alignment in full split practice. Holding deeper splits with the aid of props (chair, blocks, wall)
Exploring full range in front and middle splits
Flow-style sessions to connect and challenge your flexibility
Learning your new go-to splits maintenance routine
This level is about owning your flexibility. Whether you’re fully flat or still a few inches away, you’ll come out of this with a strong, safe, and sustainable practice to carry forward.
Floor Barre Core
Turnout Stretch Class
Dancers Core
Advanced Ballet Pointe Course L1
Turnout and Beats Conditioning
Arabesque Workout Advanced
Floor Barre with The Magic Circle
Advanced Stretch
Ultimate Back Workout
Foot & Ankle Dancer Injury Prevention L2
Mat Madness Challenge Day 7 – Turnout and stretch
Strength for Développé
Floor Barre on the Wall
Side Extensions and Mobility
Dancers Core
Foot & Ankle Dancer Injury Prevention L3
Strong Hips and Glutes
Advanced Barre
Floor Barre Core
Advanced Back Flexibility Training
Turnout and Beats Conditioning
Advanced Ballet Pointe Course L1
Grand Allegro Course
Audition Class Barre
Floor Barre Core
Turnout Stretch Class
Dancers Core
Advanced Ballet Pointe Course L1
Turnout and Beats Conditioning
Arabesque Workout Advanced
Floor Barre with The Magic Circle
Advanced Stretch
Ultimate Back Workout
Foot & Ankle Dancer Injury Prevention L2
Mat Madness Challenge Day 7 – Turnout and stretch
Strength for Développé
Floor Barre on the Wall
Side Extensions and Mobility
Dancers Core
Foot & Ankle Dancer Injury Prevention L3
Strong Hips and Glutes
Advanced Barre
Floor Barre Core
Advanced Back Flexibility Training
Turnout and Beats Conditioning
Advanced Ballet Pointe Course L1
Grand Allegro Course
Audition Class Barre
Floor barre Int
Confidence Boosting Full Body Stretch
Slider Core Workout
Intrinsic Foot Workout
Turnout Course L1
How to Improve Attitude and Arabesque
Floor Barre 2.0
Positivity Stretch and Flow
Foot & Ankle Dancer Injury Prevention L1P2
The Psoas Course L1
Turnout Course L2
Balance & Penché Ballet Class
Mat Madness Full Body
Stretches for Side Développé
Strong Jumps Workout
The Psoas Course L2
Stronger Pointe Course L1
Ultimate Back Workout
Floor Barre with The Magic Circle
Full Body Stretch Class
Hip & Core Strength for Extensions
The Psoas Course L3
Petit Allegro Course
Int Barre Focused on Strength & Extensions
Floor Barre on the Wall
Hip mobility and stretch
Foot & Ankle Dancer Injury Prevention
Core & Arms
Spinal mobility
Floor Barre for Développé
Ball the Wall Turnout class
Amazing feet course
Core
Long Hamstrings
Floor Barre on the Wall
Beg. Stretch
Amazing Feet Course L2&L3
Balance Course
Turnout Stretches
Floor Barre 2.0
Hip Manifestation Stretch
Beginner Pointe Course L1
Perfecting Pirouettes en Dehors
Barre Challenge Day 7
Centre Basics
Using the head, style and balance
Adage & strength
Vaganova ports de bras and linking steps
Relevé in the centre and pirouette prep
Walking, Pas balancé & rythym
Linking steps
Jumps
Practice week
Build Strength of the feet, Barre drills establishing correct technique
Building Foot Strength, Barre drills and challenging Centre work with a focus on stamina and many repetitions.
Increased intensity of barre drills and intrinsic foot work.
Continuing from week three, we build the demanding drills
Legs Legs Legs
Strength for développé
Turnout that Booty
Lower Legs of Steel
Lunge and battement
Core Power
Barre HIIT
Stretch and Recover
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