Michael Shofi

Downtime Between Rehearsals

We get it: Ballet is exhausting, and sometimes all you want to do during a quick break

between rehearsals is, well, nothing. Bill Evans, director of the Evans Somatic Dance Institute,

recommends the following options, which are both relaxing and recuperative for the stresses

dance puts on your body. From energizing restorative poses to deep breathing, here are four

ways to make your downtime work for you.

 Deep Belly Breathing: Many ballet dancers are used to breathing in a shallow way, says

Evans, because they're constantly holding their abs in. Focusing on deep breathing

grounds the body and the mind, and also encourages greater mobility.

 Psoas Stretch: Actions like battement and développé devant and à la seconde constantly

recruit your psoas muscle, a hip flexor, to lift your leg.

 Lying Twist for the TFL: If you're dancing contemporary repertoire, your TFL probably

needs some love. It helps stabilize the pelvis and lifts the leg to the side.

 Legs Up a Wall: This inversion helps promote circulation in tired legs, and it also

provides relief from positions like arabesque.