Beginner
Improver
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14-Day Yoga for Dancers

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Isabella McGuire Mayes • 2 Weeks

  • Introduction
  • Week 1
    • Yoga for Turnout, Arabesque, Hamstrings, upper back, spine mobility, core strength and breathe work meditation
  • Week 2
    • Yoga for Hamstrings, Balance, Supporting leg, Full Body Flow, Splits, Shoulder Release, and Colour meditation.
Introduction

Welcome to the The Yoga for Dancers Plan!

outline

Introduction

As dancers we very much focus on working non-stop, so it’s easy to lose awareness of the present moment and become stressed. I’ve teamed up with our certified yoga instructor, Olivia. In this practice to offer you two weeks of Yoga for Dancers where we’ll be building strength and flexibility. Also included are two guided meditations by yours truly!

If you’ve listened to my podcast, ‘A Dancer’s Mindset’, you will know how passionate we are here about helping dancers with their minds and their bodies. It is a whole package. You can be a beautiful dancer but be inhibited due to how you are thinking within yourself.

In this 14-day Yoga Plan, will be working on many things together (turnout, hamstrings, core strength, balance and more) while remaining mindful, with the aim of becoming a happier and calmer dancer.

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Plan breakdown.

Take a look at the plan breakdown below and get started today!

Week 1 Classes

Day 1 – Yoga for Turnout
20.00

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.

Day 2 – Yoga for Arabesque
15.00

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.

Day 3 – Yoga for Hamstrings
15.00

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.

Day 4 – Yoga for Upper Back
20.00

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.

Day 5 – Yoga for Spine Mobility
20.00

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!

Day 6 – Yoga for Core and Arm Strength
15.00

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!

Day 7 – Breath Work Meditation
15.00

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

Day 8 – Yoga for Balance
15.00

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.

Day 9 – Yoga for Hamstrings
15.00

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.

Day 10 – Yoga for shoulder release
15.00

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.

Day 11 – Yoga for Full body flexibility
20.00

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.

Day 12 – Yoga for Splits
20.00

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!

Day 13 – Yoga for Strength of supporting leg
20.00

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.

Day 14 – Colour Meditation
15.00

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 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!

pricing
Casual
Corps
Hundreds of hours of guided ballet classes, workouts and flexibility training. Guaranteed to get the results you desire behind the scenes.

Watch anytime and anywhere.
£30 / Month

  • Access to Online Studio Classes
  • Access to Online Studio Plans & Courses
  • Live Weekly Online Classes
  • 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
Most popular!
Committed
Soloist
Dive deep into our signature courses. Learn how to achieve better pirouettes, higher arabesque, stronger pointe work, beginners basics and much more!

Expect a greater understanding, detailed lessons and big progress.
£50 / Month

  • Access to Online Studio Classes
  • Access to Online Studio Plans & Courses
  • Live Weekly Online Classes
  • 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
Serious
Principal -57 Spaces Available!
Tired of wondering what class to do? Need structure in your routine?

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.
£75 / Month

  • Access to Online Studio Classes
  • Access to Online Studio Plans & Courses
  • Live Weekly Online Classes
  • 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
Casual
Corps
Hundreds of hours of guided ballet classes, workouts and flexibility training. Guaranteed to get the results you desire behind the scenes. Watch anytime and anywhere.
£30 / Month

  • Access to Online Studio Classes
  • Access to Online Studio Plans & Courses
  • Live Weekly Online Classes
  • 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
Most popular!
Committed
Soloist
Dive deep into our signature courses. Learn how to achieve better pirouettes, higher arabesque, stronger pointe work, beginners basics and much more! Expect a greater understanding, detailed lessons and big progress.
£50 / Month

  • Access to Online Studio Classes
  • Access to Online Studio Plans & Courses
  • Live Weekly Online Classes
  • 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
Serious
Principal
Tired of wondering what class to do? Need structure in your routine? 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.
£75 / Month

  • Access to Online Studio Classes
  • Access to Online Studio Plans & Courses
  • Live Weekly Online Classes
  • 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
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