Embracing the Dance Journey: Part Three – Cultivating a Holistic Dance Practice
As you continue your dance journey, it's essential to recognize that dancing is not just about mastering steps; it encompasses physical, mental, and emotional well-being. Many dancers of all ages and levels tend to forget about this part. Whether you began dancing for exercise or for the art of it, the longevity of your dance journey directly depends on how well you address this part. Sure, dance is loads of fun - you make new friends, you feel and look great - but eventually, everyone has a day when they feel sore, unmotivated, and dare I say, burnt-out. Stick with me through this next part of our series to explore how to cultivate a holistic approach to your dance practice, and ensure that your dance path is long and successful.
1. Prioritizing Warm-Up and Cool-Down
This practice is more common with some dance styles than with others. Every ballet, jazz, hip-hop and contemporary dance class I have ever taken included a warm-up. On the other hand, many Ballroom and other partner dance classes, especially those for adults, tend to just jump into the steps right away. Though these styles arguably require less physical ability at the social dance level, a proper warm-up is essential for getting your body and mind ready to dance.
Before and after every dance session, prioritize warm-up and cool-down routines. If your class doesn’t follow this structure, get there a few minutes early and stay a few minutes after to do these parts on your own. You will quickly see a difference in how your body feels, and how much better you do in class. Warming up prepares your muscles and joints for movement, reducing the risk of injury. Likewise, cooling down helps your body transition back to a resting state and aids recovery. Incorporate stretches (dynamic to warm-up, static to cool down), light cardio (some calf raises, chest and arm circles, etc. work well if you feel uncomfortable doing jumping jacks and the like) and mobility exercises to ensure your body is ready for and recovers well from each class. Check out our warm-up and cool-down videos on Dance-Flavor.com, or just search youtube to get some great ideas.
2. Understanding Your Body's Signals
Developing an awareness of your body’s signals is crucial for any dancer. Pay attention to how your body feels during and after practice. If you experience pain, fatigue, or discomfort, it may be a sign to adjust your training intensity or seek advice from a professional.
Learn the difference between being sore because you’ve done a challenging few dance classes and need a good night’s sleep, and being sore because you are injured and needing to ice and take a break from dancing for a couple of days to properly recover. Understand that many dance injuries are not dramatic, like falling and spraining an ankle. Most start as a slight pinch when you do certain movements, or a persistent soreness in the same spot that doesn’t seem to go away for long. Don’t ignore these. The sooner you catch and address these issues, the longer and more sustainable your dance career will be.
3. Utilizing Cross-Training and Recovery Techniques
We have talked about the importance of cross-training in part two of this series, so sorry to sound like a broken record, but this is just how important it is. Incorporating cross-training activities into your routine not only complements your dance practice, but also gives it longevity. The stronger your muscles, the more they cushion and support your joints as you twist and twirl through dance steps.
Cross-training could include strength training, yoga, pilates, or other forms of exercise that enhance flexibility, strength, and endurance. Additionally, explore recovery techniques such as foam rolling, massage, or contrast baths to help your muscles recover and stay in peak condition.
4. Setting Intentions for Your Dance Practice
Before each class or practice session, take a moment to set intentions. Whether your focus is on improving a specific technique, keeping the right posture through the entire exercise or routine, expressing emotion through movement, keeping the correct timing, or anything else, having a clear intention makes the difference between learning and improving, and just twirling around.
“But I just dance for fun!” say many adult dancers. Here is the thing though - dancing quickly stops being fun when you injure yourself because you never bothered to learn the proper technique. It is also a lot less fun when nobody wants to dance with you at socials because you are utterly unable to keep timing and feel like a ton of bricks to move. I am not saying you should make dancing another full-time job and suck all the fun out of it, but remember that you weren’t born knowing how to dance. You had to learn. Don’t lose your curiosity and drive to improve as you go deeper into your journey. Think about what you can do to make dancing even more fun. Then focus on that while you take class. This mindfulness helps you stay present and engaged, making your dance experience more fulfilling.
5. Reflecting on Your Progress
Take time to reflect on your dance journey. Some dancers find it helpful to keep a journal or record of their experiences, noting their achievements, challenges, and emotions. Others like to share their experiences with friends. Whatever style works for you, reflecting on what you’ve done and where you would like to go next keeps you from getting overwhelmed or burnt-out.
This practice not only highlights your growth but also helps you identify areas for improvement. Celebrating small victories along the way will keep you motivated and inspired. Keep dancing!
