Dancers and food guilt

Food is morally labelled everywhere. When we label food as “good” or “bad,” or even “healthy” vs. “unhealthy,” we can develop food guilt. Your food story began when you were very young, and your parents’ approach to eating most certainly implanted in you a particular perception of the various food options available.

According to one study, roughly one-third of all food consumed by Americans makes them feel bad. You also spend about 20 minutes a week dealing with your guilt. That time spent feeling guilty might quickly add up.

Food guilt doesn’t have to be part of your food relationship.

It’s natural to feel bad about your dietary choices. People frequently claim that they were “bad” for consuming specific foods, implying a sense of shame. No eating decision indicates you are a bad person. In any given situation, you are trying your best.

You should expect environmental factors or stressors to influence your food choices. And, of course, emotions will play a role at times. Food conditions outside your control are an inevitable aspect of life. When you can accept this ebb and flow, you’ll be able to let go of the guilt when it arises. When your eating plan is balanced, you can include a range of items in your diet. It also enables dining experiences that value celebration, culture, and tradition.

5 ways to begin to work through food guilt:

1. Acknowledge and stay curious about when food guilt comes up for you.

It is critical to be aware. Building awareness around the repetitive experiences you have with food and your body is a key part of the one-on-one coaching I undertake with dancers. When necessary, awareness and curiosity can assist you in breaking bad eating patterns.

It’s likely that you made an impulsive decision and then judged it later. In that case, it’s possible that the food wasn’t all that horrible, but it wasn’t exactly what or when you intended or anticipated to eat.

When feelings of guilt arise, simply acknowledge them. Then, get inquisitive. Before you get caught up in a guilt-shame cycle, ask yourself, “Why do I feel terrible about eating this?

2. Ask yourself why eating that certain food makes you feel guilty.

Guilt may arise from childhood events or your family’s eating habits. It could also be the result of societal pressure or diet-related messaging in the media or on social media. Once you’ve identified the source of your guilt, you’ll be able to begin letting go of, removing, or unfollowing those influencers.

If relatives or friends are responsible for your food guilt, you may need to have some difficult but very honest dialogues about it. If you’re not ready for that, try to tune out those influencers when they talk about eating or diets. You may simply need to walk away or change the subject.

3. Think about the value of the foods that induce guilt.

Foods that make us feel guilty are frequently labelled as “junk” or “bad.” This is bound to result in guilt. To alter your perception of those foods, you must alter the value you place on them. What makes those foods “good”?

Here are a couple of such examples:

• Chocolate cake: is delicious, and it makes me happy.
• Gingerbread: reminds me of Christmas at my grandmother’s house
• French fries: tasty and remind me of childhood McDonald’s excursions with my family

4. Slow down and consider your food relationship.

This can be difficult for dancers due to their hectic schedules. Your lunch and snack breaks are frequently brief and limited. There will be occasions when you must eat faster to appropriately feed your body. Practice being attentive and eating slowly when you have more room and time.

Beyond a more conscious attitude to food, accept the reality that you can change your perspective on yourself and your life. A significant alteration may necessitate some deliberate rewrites. Begin here to rewrite your body story. Create a vision for your connection with food if you’re ready to rewrite the tale of certain foods and food experiences.

Create deliberate experiences with the foods that cause you guilt. Make plans to go out for ice cream with pals and establish the intention to have a good time. Make some brownies with your mother and establish the goal of having a carefree time.

5. Decide what “balance” with guilt-inducing foods can look like for you.

Do you like to have something sweet after supper every night? Do you enjoy eating chocolate or ice cream? These preferences do not indicate a problem with you or a lack of self-control. They are worthy of respect, and you should ask yourself, “What is a balanced approach to these desires?”

You may enjoy a scoop of ice cream every night, or you may prefer a weekend trip to the ice cream store for a hot fudge sundae. Week to week, your preferences and balance may change. Simply begin to lean into it to discover what works for you.

It takes time to develop a more balanced relationship with food, but it is doable. Working with food guilt is an important component of the process because restriction or dieting attempts are frequently associated with food guilt.

Read More – SIMPLE DANCE ROUTINE FOR BETTER RESULTS

IS DANCE A SPORT? BENEFITS OF DANCE

When you look at what dancing entails, you’ll discover that it meets the broad definition of sports. Dancing combines the thrill and competition of a sport with the beautiful expression of traditional dance. Dance offers numerous advantages. Dancers must prepare and develop their bodies to perform a variety of choreographies and technique sets. Dance is the only sport that requires strength, speed, flexibility, and muscle. Due to the level of physical exertion and stamina required to perform, dance should be regarded as a sport.

We’ll talk about the advantages of dancing. The following are some reasons why dancing is a sport:

Dance requires a lot of practice.

Most elite athletes did not achieve extraordinary success immediately.

Depending on the type of dance you’re practising and your goals, memorising and learning the choreography could take days or weeks. These workouts are not always easy. Professional dance performances can be long and exhausting. It will necessitate a substantial degree of dedication.

It requires perseverance.

Dancing, like other sports, requires a lot of stamina. Endurance is one of the fundamental attributes that distinguishes good dancers from beginners. Dancers move a lot, and they frequently perfect choreographies and routines.

To perform successfully on stage, you must regularly practise and execute difficult techniques while dancing. You will always be fatigued and slumped on the ground if you lack the endurance to go through this.

Discipline is required for dancers.

Dancers that compete are disciplined enough to overcome obstacles and tolerate suffering since the way to the top of the competition is never simple. Be it practises, learning routines with sophisticated choreography, honing technique, memorising formations, or anything else. It causes everyone to sweat, have sore muscles, cry, break bones, and sometimes even consider quitting. Strength is essential in almost every sport. Without strength, dancers would be unable to complete an entire show. Patience and perseverance are essential with all of the physical activity, training, and competition. When dancers lose, they must work hard to improve their performance in the future. When dancers are hurt, they must be patient and care for their bodies properly to recuperate faster. And when dancers lack technique and choreography, they must practise and emotionally and physically prepare themselves.

Dancing is physically demanding.

Most professional routines are difficult. Maintaining particular postures and completing dance routines might require a significant amount of physical ability and effort. But, hey, some folks make it look easy, don’t they? The truth is that the easier something appears to be, the more difficult it is to implement. While it may appear that way to every audience member, the amount of physical strain required to complete complex movements is amazing.

DANCE AS AN ART FORM – JOIN ONLINE DANCE CLASSES

Contrary to popular belief, dance is more than just a source of exercise and entertainment. Did you know that dancing may be considered an art form? Dance may be traced back to prehistoric cultures when it was used for storytelling and communication.

It has the potential to both entertain and instructs. It is a physical activity requiring dexterity, accuracy, and endurance. Dance has come a long way since its humble beginnings. It is becoming a popular form of entertainment and self-expression. At SSDA, you can enrol in online dance lessons and study this skill from the comfort of your own home.

Here’s a closer look at why dance is considered an art form due to its recreational, cultural, and narrative components.

1. It expresses emotion and mood to tell a tale.

Dance is commonly regarded as a form of self-expression and an extension of the human body. Dance, like art, is intended to convey a sense of environment.

Dancing is a terrific way to unwind and express yourself. Dancers and choreographers have become well-known for their incredible emotions and mastery of the stage.

The technical parts of dance govern how motions are done, but the emotional portions, which are portrayed through gestures, steps, and facial expressions, generally tell stories.

2. Music and dance go well together.

As you are aware, music is not essential to accompany dancing, which is a kind of art in its own right.

Dancing to the beat and melody of live or recorded music, on the other hand, is a frequent practice.

Dancers can release their brains from becoming bound to a particular preferred genre by experimenting with different dance moves to many types of music.

3. The connection between rhythm and movement

Dancing is defined as moving your body in sync with the music.

This entails learning the art of synchronising a song’s beats, notes, chords, and other sounds.

Understanding the fundamentals of timing in dancing, such as tempo or beats per minute, time signature, beats per measure, and note value, is critical. Music can influence how the body moves, and hearing the beats is necessary to get into the flow.

4. Language, culture, and tradition reflection

Dance is an art form, not merely a performance. It might also be culturally relevant.

Dance can be utilised to convey cultural messages. Today, professional dance classes convey the intended purpose of ancient dance movements. Enrol in online dance courses to make the best use of your time.

Things Choreographers Hate From Their Dance Students

Teaching a dancing class, as glamorous and wonderful as it may appear, is a difficult profession. You must ensure that each kid comprehends the movement, is learning something new, and is being challenged. There will always be factors that make this difficult task much more difficult. These student practises quickly turn into choreographers’ pet peeves.

PET PEEVES OF THE CHOREOGRAPHER 1. When the Class Is Collectively Unresponsive

You guys, class is an interaction!!

It’s a dialogue between the teacher and the students. It’s a form of energy transfer.

And if the entire class is there to be lectured at without providing any input, the instructor may feel confused and helpless.

The only way for both sides to benefit to their full potential is for them to communicate.

Like if you want to learn western forms of dance or any other form the 1st way to start learning is communicate with your teacher if there is no communication or interaction one will not be to learn dance properly the way teacher want their students to learn.

2. Students who are obnoxious or impolite

Then there’s the group of students who are VERY vocal. WAY TOO OUTSIDE THE BOX.

Outspoken in a way that is detrimental to the class. Similarly, it is the choreographer’s responsibility to ensure that you learn anything.

And aren’t you there because you want to be? So work together and make the most of it!

3. When Explicitly Requested, Recording And Posting Footage NOT Many of us enjoy keeping track of our progress by keeping track of our grades in class. And we like to share it, most typically through an Instagram video.

This is something that a lot of choreographers appreciate! It’s a show of confidence and support. “Hey, your piece was dope enough that I looked dope enough doing it that I kind of want to show off to my followers,” or something along those lines. They seem to be bragging about both of you.

ENHANCE THE MUSICALITY OF THE DANCER IN YOU

Musicality refers to a dancer’s musical sensitivity and/or knowledge.‍

Musicality in Choreography

Choreography is a well-planned and organised way to demonstrate your musicality. It’s similar to doing homework or writing a research report. You spend time learning the topic and investigating it (by listening to the music and observing motions frequently), and then you analyse the knowledge you’ve gathered to create a final, full composition.

Musicality In Freestyle

When you’re freestyling, it’s like taking a test. You’ve completed your homework and practise issues (familiarising yourself with songs/rhythms and drilling movements/technique), and you’re now putting what you’ve learned from the various songs to use on the fly.

Now let’s focus on honing your musicality knowledge so you can increase your choreography and freestyle talents!

Step 1: Understand the Song’s Different Elements

A puzzle is akin to a song. You must dissect it and comprehend each component. Break down the song and identify each instrument or voice that contributes to it by listening to it several times. The singing and the basic four-on-the-floor percussion beat are evident, but it’s the intricacies that make the songs stand out.

Syncopated rhythms, for example, are entertaining to listen to but difficult to master. I sometimes have to pause and pick apart a syncopated beat before I can just sing it back. Even yet, counting a syncopated rhythm is challenging for me.We also have a tendency to focus on the obvious, so certain sounds will be hidden away in the music, but discovering that fantastic, fresh sound in a piece is like discovering treasure. We’ve all had that “AH-HAH” moment in class when we suddenly understand what the choreographer was trying to accomplish.

As your knowledge of the music grows, you’ll be able to put the pieces together and see how they fit together. This offers you the ability to express yourself via your dancing.

Step 2: Understand How Each Instruments Sound

Now that you’ve isolated the elements in a song, you want to know how they sound. Each element of a song has its own method of expressing itself. If you have a musical background, you may find this easier because you are aware that the music has markings that teach you how to play the notes precisely. When it comes to developing musicality, you’re doing the exact opposite of what you should be doing. You’re attempting to extract the sound quality from what’s currently being played. Listening to the lyrics of the music is a fantastic example of this.

Some of the syllables will be short and sharp, while others will be long and dragged out. The pitch will be higher or lower at times, and will fluctuate between the two. As a dancer, you want your movements to match the sound. Short, rapid statements can be converted into sharp, swift actions. You may be enticed to hit at a lower level by lower pitches. A more subtle example is being able to hear the characteristics of drum instruments.

A snare isn’t always a sharp, rapid sound; there’s a pause that the reverb fills later. A snare can be interpreted as a stick, rebound, or release depending on how you hear it. Almost all instruments fall into this category. The more you pay attention, the more it will make sense. As you listen to music, your mind/body will form an image of the tune you’re hearing based on your ability to execute and dance vocabulary.

Step 3: Understand How You  Perceive The Music

Each dancer have a musical ear. You can pick and select what you want to present now that you’ve examined the music and understand how the many voices in the song sound. Because I perceive myself in the artist’s thoughts, I mainly choreograph words, but I also mix and match beats and rhythm. The best part about perspective is that what you find appealing in a piece of music may not be what another dancer finds intriguing in the same tune (try comparing different choreo to the same song).

Dancers’ perceptions of music will change even when performing the same piece. Though their actions will be equal in terms of time and frame, the manner they execute particular manoeuvres will soften some of them.Consider how you can alter your attitude toward a song. You may be completely focused on the lyrics, but there are some sick rhythms playing in the background. Consider moving slowly and methodically through certain songs instead of creating a gesture for every single lyric.

Another great way to develop your musicianship is to listen to other people’s music. The world’s top dancers have wildly distinct musicality. Examine how a choreographer or dancer listens and try to understand what they’re hearing, then apply what you’ve learned to your own repertoire. It’s incredible to see cool dancers in class and think to yourself, “Wow, I didn’t hear the song like that AT ALL.”As you strengthen your musicality, you can practise choreographing or freestyling to a song and make it your own. After a while, it will become second nature.

It will become ingrained in who you are as a dancer, and you will be able to more clearly demonstrate who you are as a dancer if you have the essential abilities and execution. Remember, you’re just doing moves if you don’t understand music. Layers, complexity, and your personality are all welcome! Practice dancing to a variety of sounds with this texturing drill!

Also Read: CRACK THE CODE WITH YOGA

HISTORY OF HIP HOP

Hip hop  is a culture and art movement.  African Americans, Latino Americans and Caribbean Americans in the Bronx, New York City created it. However, the origin of the name is often in dispute. It is also argued as to whether hip hop dance began in the South or West Bronx. While the term hip hop is often used to refer exclusively to hip hop music (including rap), hip hop is characterized by nine elements, of which only four are considered essential to understanding hip hop musically. Afrika Bambaataa of the hip hop collective Zulu Nation outlined these main pillars of hip hop culture, coining the terms: “rapping” (also called MC-ing or emceeing), a rhythmic vocal rhyming style (orality); DJ-ing (and turntablism), which is making music with record players and DJ mixers (aural/sound and music creation); b-boying/b-girling/breakdancing (movement/dance); and graffiti.

Hip-hop dance is a style of movement characterized by bouncing and rocking to hip-hop music. African-American culture has deep historical and social roots, originating from the black community that lived in New York in the 1970s. Hip-hop dance, sometimes referred to as a unique dance style, is part of the entire hip-hop culture, including several variants of dance, including toasting, graffiti, MCing, and break.

Other elements of hip hop subculture and arts movements beyond the main four are hip hop culture and historical knowledge of the movement (intellectual/philosophical); beatboxing, a percussive vocal style; street entrepreneurship; hip hop language; and hip-hop fashion and style, among others. The fifth element, although debated, is commonly considered either street knowledge, hip hop fashion, or beatboxing.

Bronx was a harsh and dangerous place to grow in the 1970s. Young people were surrounded by drugs, crime, poverty, organized crime groups, and general fighting.

Nonetheless, they, especially African-American and Latin-American youth (minority groups), have been ignored at best by mainstream institutions. Desperate to get out of everyday hardship, they invented their own art form. These forms of art embodied by young people through clothing, language, movement and expression quickly became a way of life. One of the ways of life.

Its lifestyle and culture has become known as hip hop. Despite the negatives and turmoil of the South Bronx, hip-hop’s head was able to surpass the surrounding heads and create a positive form of liberation. Instead of matter and violence, their energy is directed towards values such as originality, creativity, identity, respect and community. Hip-hop was the way people felt right, just as our religious, ethnic and family backgrounds influence the way our world is.

DJ, moderator, break, dance and graffiti were more than just hobbies, they were shelters.

As much as the art form of hip-hop has evolved over the decades, the core tenants of culture remain.

WHY IS IT CALLED HIP HOP?

Originating in the South Bronx in the late 1970s, hip-hop went global by the end of the ’80s. So how did it get its name? According to one explanation, the term pairs the hip that means “trendy” or “fashionable” with the leaping movement hop. Hip-hop is a movement that represents the freedom to learn, grow and develop.  It’s the same move as in the 1970s, motivating young people downtown to lead a better life.

Hip” = present “Hop”= action.

IMPORTANCE OF HIP HOP

Hip hop as a musical and global cultural form forces us to think critically about what we define as valuable knowledge, who we recognise as knowledge producers, and how knowledge can be created and shared. Current protests against Black Lives Matter  evoke the familiar message that hip-hop has spoken since its inception. For decades, hip-hop has challenged the status quo by telling the truth in power. Protests and resistance were common elements of  music, evoking struggles for racial equality and expressing anger at the socio-economic conditions that shaped the lives of many blacks. Unfortunately, it hasn’t changed much today, and many of the hip-hop messages are still incredibly relevant.

WHY TO CHOOSE HIP HOP DANCE?

●improved condition of your heart and lungs

●increased muscular strength, endurance and motor fitness

●improved muscle tone and strength

●weight management

●better coordination

●improved balance and stamina

●increased physical confidence and burns calories

●improved mental functioning

●improved general and psychological well being

●greater self-confidence and self-esteem

●better social skills.

If you are inquiring about one of the best Hip Hop dance classes in Mumbai that can train you from basic to advanced levels in this incredible dance form, then check out classes at SSDA! The information or knowledge that you’ll receive is definitely of international standards. Anybody over the age of 5 years can perform this Dance form. Be careful if you have any of the existing joint problems or surgeries performed before. It’s always beneficial to ask a physician if you have any pain or strain that needs consideration.

Also Read: Look for these 4 things when scoping out a dance studio

HOW TO BE A GOOD DANCER

 “Dance is the joy of movement and heart of life”

Here you can be creative and boost that serotonin . You can feel yourself and move freely without thinking too much. It brings people together and is a really good stress buster.

Dance is a great escape from the preoccupations and problems of life. Whether you are just starting your journey with dance or you are a professional dancer, the scope of improvement is always possible.

• Challenging yourself regularly to do something you have never done before or something you want to get good at is going to help you a lot in becoming a good dancer.You should try what scares you the most and hustle throughout to get better.

• Regular physical activity and a good core is going to make your dance moves a lot better than you think. You need physical fitness for muscular endurance in case of injuries. A fine blend of cardio and strength training can actually help in increasing the stamina as well as compliments flexibility and can bring efficiency in the moves. You really need that energy while dancing your heart out.

• Staying conscious about your eating habits and self care is really crucial for becoming a good dancer. Physical as well as mental energy is required for dancing. It is extremely demanding and requires you to take care of your body. You need to check for injuries and have proper rest. You can take a stroll or go for a swim or grab a coffee to make yourself feel relaxed and counterbalance the stress. You should have a balanced schedule and a healthy lifestyle.

• You need to keep practising and make a schedule. You need to give your time to get better and always strive higher. You need to get out of your comfort zone.  Growth never occurs by just sitting . You can join groups and social circles and practise together. PRACTISE MAKES PERFECT truly applies here. When you keep repeating the same moves again and again, you get better.

• Commitment and Consistency are the most important elements of any learning. The things you do outside of your dancing life are as important as your practises. You need to always make time and be consistent with your classes. You should never miss or skip the rehearsals and should always be a part of your daily schedule.  Clarity in the movements will ensure good delivery of your performance.

• You should have a grasp of what you are getting into and should have strong intentions. You need to make sure that you really want to do it and the willingness should come from the inside. It takes a lot of endurance and focus to be a good dancer and the journey has its own ups and downs .
• You should join classes or have a personal guide who is a professional dancer . you will be sure that you are on the right path this way. You can even watch a lot of videos and tutorials available online.

• You should be passionate about dancing. You will have to struggle and you have to accept that it is going to be hard . But if it’s your passion , then you won’t give up . You need to strive higher.

                    “Dancing is the most basic and relevant of all forms of expression”

It is impressive how varied dance forms can be and still each gives a freedom of expression. Every dance form has its own complexity and identity.

Also Read: WAYS TO BECOME BETTER AT DANCING

Best Dance Academy in Mumbai for Kids and Adults

The best dance academy in Mumbai for children and adults, specialised in urban, contemporary, jazz-funk, and other styles. We concentrate on the how and why of each movement, providing a methodical and in-depth examination of technique along with choreographies, movement, and flow. It also entails learning and comprehending Floorwork, Release Principles, Spirals, and Momentum through the use of Creative Teaching Methodologies.

Our private sessions provide personalised attention based on the student’s needs.

Aside from regular group courses for beginners and pros, one of our most popular options is “Gift a Dance,” in which you may give a lesson to a loved one while enjoying a romantic candlelight setting, cake, or even wine, making the day more special.

Since its inception, Best Dance Academy in Mumbai for Kids and Adults has shaped and trained its students in a variety of dance genres that are on par with international standards. Split Sole Dance Academy’s basic philosophy is to strive, perseverance, collaboration, dedication, and sacrifice in a fun-loving environment, making it one of India’s greatest Dance academies.

Enrol in Competitions and Compete Frequently: Competitions help you get rid of your concerns and nervousness while also giving you a taste of the rat race out there. As a result, take part in local, national, and, if possible, worldwide activities. Observe other dancers and strive to incorporate their excellent characteristics into your own.

We think that students of all ages and skills should be strongly pushed to strive for their full potential while still having a good time. Through individual attention during training, we seek to build attributes like coordination, self-confidence, strength, rhythm, self-discipline, and flexibility, as we believe these are the keys to mastering success in life. We kindly welcome both students who study to dance to pursue a professional career in dance and students who dance just for the joy of movement and the interests that it brings to everyday life.

Whether a student plans to be a professional dancer or not, we value every student who walks through our doors. We run programmes and projects that aid in the professional growth of performers in a decisive, creative, and caring environment.

Dance can also help you enhance your fitness level. To improve your dancing ability, you must be physically healthy. As a result, keep the calories in check. Eat healthily and commit to a fitness regimen. This should involve muscle-strengthening activities as well as the ability to perform steps that require flexibility in motion. Do stretching exercises daily to improve your flexibility. This, among other pieces of advice for becoming the best dancer, should be followed ritually.

Also Read: Best Choreographer Dance Academy

The Importance of Warming Up

All dancers should begin by warming up. Whether it’s before a lesson, audition, competition, or performance, a well-executed warm-up will prepare your body for the activities ahead. It’s tempting to skip the warm-up or skip a few stretches, but your body will benefit from a thorough warm-up. Warming up properly prepares you psychologically and physically, increases coordination and proprioception, enhances heart rate, circulation, and body temperature improves joint movement and mobility, and promotes overall performance while decreasing and preventing injury. There are two important factors to consider when warming up: dynamic and static. Continue reading to learn more about these phases and how to maximise your warm-up time!

DYNAMIC WARM-UP

A rigorous warm-up will help your muscles and joints relax. It’s “moving while stretching.” It improves blood flow and circulation, which helps to avoid injuries and muscle soreness by increasing oxygen delivery to the tissues and muscles. Increased contractile speed is caused by a rise in body temperature, which causes muscles to contract more efficiently. Due to the increased flow of synovial fluid lubricating the joints, muscle elongation improves flexibility and joint range of motion.

Dynamic warm-ups and motions stimulate the nervous system and connect the brain and muscles, allowing them to perform more efficiently.

You can do the following dynamic movements/exercises. Each of the following tasks should take between 30 and 60 seconds:

On-the-spot jogging – Complete full arm circles to increase circulation. You can start flying in circles or around the room/studio once you’ve warmed up.

Move your head up and down, right to left, shoulder to shoulder to isolate your neck. Drop your head to the right corner and roll to the left corner, then move back and or tilt back to the right corner, then roll back to the left corner and back again.

Shoulder rolls – Gently roll your shoulders to stimulate blood flow in your arms. Raising and lowering your shoulders forwards and backwards is the next step.

Forward and lateral hip/leg swings – to warm up the lower body from all sides, forwards and backwards. These can be done while holding a barre or sitting in a chair.

STATIC STRETCHING

To extend the muscles, static stretching includes holding a position for at least 20 seconds. Stretching your body to a point of tension and then holding the stretch for some time is how it’s done. It improves your overall flexibility by stretching and loosening your muscles. For long-term flexibility, it is usually more effective than dynamic stretching, and it should be done after a dynamic warm-up before you begin dancing to avoid injuries. It helps muscle repair by avoiding muscle stiffness and stress when applied as part of a cool down.

You can do some static stretches by following the steps below. Hold for 20-60 seconds each of the following:

A toe touch/forward fold – Bend at the waist and touch your toes while keeping your knees as straight as possible and your feet parallel. Try gripping the back of your lower legs with your hands as your flexibility improves.

Lunges/Split Stretches — Begin in a low lunge position with your back knee bent and your top foot on the ground, with your hands on each side of your front foot. Begin by sliding your front foot forward, stretching your leg as you go, until a split is achieved. Rep on the opposing side, maintaining both the lunge and the divide.

Leg Stretches – Lie on your back on the floor with your legs straight. Raise one leg and gently move it towards your face with your hands. Carry on with the opposite leg.

Cobra Pose – Lie on your stomach with your hands directly under your shoulders and your elbows bent straight back and hugged to your sides. Maintain a straightforward stare by keeping your chest off the floor, shoulders back, and shoulders back. Ensure that your elbows continue to hug your sides.

Warming up not only physically but also mentally prepares you for the task at hand. Going into a class, tournament, or other performance unprepared can easily throw you off. To avoid this, use your warm-up time to remind yourself why you’re doing what you’re doing and mentally prepare for the task ahead of you. As a result, you’ll be less likely to give up when things get tough, ensuring that your mind and body are both prepared to succeed.

Also Read: Dealing with Criticism

How to Improve Your Jumps

Many of us fantasise about doing a large jeté. You appear to float in the air, drawing the viewer’s attention to the moment. It’s not only beautiful to look at, but it’s also enjoyable to watch. But how can we make our jumps feel like this? Despite years of effort, it appears that we don’t always achieve the transformation we need or want. Fortunately, hops is still one of the areas where we can improve. From a ‘leap frog’ to sleeping jeté,’ we’ve included five primary emphasis areas for your hops so that you can take yourself up in the air, wow the crowd at the height of your heights, and express thankfulness.

FLEXIBILITY

For your jumps, flexibility is key. You ought to do it on earth if you want to accomplish a division in the air. Daily stretching will make your jumps more flexible and enhance the thread. But don’t exaggerate what every day you do. When stretching, make sure your body is warm until you break directly. Start by bending your fingers, spinal twists, or raising your knees your chest to start the blood flowing. Start with a few gentle stretches. Once your body feels a little warmer, you should try intensified hip openers; hamstring stretches, middle left or right splits. Going slowly through your stretches does not mean that your versatility does not advance. Your endurance will also increase, and any muscle distress or injuries will also be prevented. Remember, the day did not build Rome! Remember!

PLIÉ DEEPER

Plié’s are the foundation for the majority of dance moves. It starts and concludes nearly every dance, starts almost every turn, and is required for every successful jump’s start and landing. A deep plié is required to acquire the height required to leap. You’ll be able to lift the ground off your legs with more strength if you fold higher. When you leap from the deck, think ‘heel, ball, toe,’ as though you’ve reached half point. This is necessary not only for strength but also to guarantee that you have a safe landing zone. Regardless of how many steps you take to be ready for the leap, make sure you bend your knees as much as possible. Straightening and bending the knees may not appear difficult, but plying is a powerful movement that protects the body from harm and makes jumping easier.

CONTROL THE LANDING

What goes up must eventually fall! A jump isn’t complete until it lands safely. As soon as your feet leave the ground, it would help if you begin planning your landing. Even if you try to touch the floor as gently and calmly as possible, you will still get damaged if you do not recover from a jump. Practice jumping if you’re worried about your landings. In this case, you can use your arms to steer the descent. Consider landing with your foot, ball, and heel – the opposite of what you do when you leave. Consider landing with your foot, ball, and heel – the opposite of what you do when you leave.

Not only to begin a hop but also to land, the feet must be articulated. It’s also crucial to maintain alignment upon landing to avoid the appearance of collapsing. Feel as if you’re being lifted from the top of your head during the entire leap.

BREATHE

When we do a more difficult motion, we also begin to hold our breath. Although we may feel that this will make things easier, it will be significantly more challenging. It prevents oxygen from flowing through your body, causing you to hold your breath. This weakens the muscles, causes them to fatigue faster, and increases lactic acid build-up, resulting in the heavy legs we frequently experience at the end of a tough class! To avoid this, keep your breath in check when you jump. Breath awareness enhances oxygen circulation and increases the height of the leap, and helps relieve stress. By taking a deep breath at the peak of your jump, you can give the impression of floating through the air. Decide whether you want to exhale or inhale when leaping or landing, and do what feels appropriate to you.

STRENGTH

When you jump with strength training, you won’t fall asleep like a pogo stick. Its goal is to improve the performance and aesthetics of jumps while also preventing injuries. For practically all-dancing areas, but especially for jumping, good core strength and alignment are needed. You can progressively develop the power you’ll obtain while springing by doing repetitive movements like sit-ups, mountain climbers, and snap toes. The rest of the body will remain connected without added stress if the heart is robust. Strength training for the glutes and legs is also necessary. Strengthening these muscles will increase your jumps and allow you to undertake more jumping work.

To strengthen your glutes and legs, do pilates with your legs, bridges, and swimmers.’ When it comes to jumping, we continue to strive for perfection. However, perfection is not always a feasible objective because let’s face it; no one is flawless! When practising and jumping, try not to be too hard on yourself. It’s fine if things aren’t exactly how you’d like them to be. You continue to progress and evolve as long as there is still something you can learn from it. Consider where you were before, where you are now, and what changes you have made. We often need a little check-in to enjoy all of our hard work!

Read More:How To Achieve Your Dream Career In Contemporary Dance