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Yoga flows

Yoga for dancers: a 25-minute active-range class for rest days

A rest-day or after-class practice for dancers that builds the range you can use, not the range you can sink into. In a trial in dance students, strengthening at the end of the range with gentle stretching raised how high they could lift a leg themselves more than hard stretching did, and stretching hasn't been shown to prevent injuries. So this class works your feet, turns out from your hips with your knees over your toes, holds balances and leg lifts with your own muscles, and keeps the stretches gentle and short. If you're very flexible, stop each stretch well before the end of your range. Do it after class or on a lighter day, not just before a class or performance. No trial has tested this class or yoga in dancers; the order and doses come from our dance, Pilates and yoga routines.

25 minBeginner17 movesOther / check instructions · A bench or box · A wallCalves · Hip abductors · Glutes · Quads · Adductors · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Settle (about 2 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoLie on your back, knees bent. In through your nose for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Feet and ankles (about 4 minutes)

  1. Towel toe curl2 sets of 12 each foot
    Beginner · Calves · 3D demoSitting; pull the towel in with your toes, heel stillEasier: Big toe press (seated toe-flexor hold)Harder: Short foot + toe splay
  2. Slow calf raise2 sets of 10: parallel, then turned out
    Beginner · Calves · 3D demoHand on a barre or chair; rise through the big toe and lower slowlyEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  3. Ankle circles10 slow circles each way with each foot
    Beginner · Calves, Shins · 3D demoBig, slow circles; don't sickleHarder: Ankle CARs (controlled articular rotations)

Turnout from the hips (about 4 minutes)

  1. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoTurn out from the hip, not the feet; keep your pelvis stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  2. Goddess pose (Utkata Konasana)3 holds of 3 breaths
    Beginner · Quads, Adductors, Glutes · 3D demoFeet turned out only as far as your knees can stay over your middle toesHarder: Deep squat hold
  3. Warrior II (Virabhadrasana II)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoFront knee tracking over your middle toes; long through the back legEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)

Balance and active range (about 6 minutes)

  1. Tree pose (Vrksasana)3 to 5 breaths each side, twice
    Beginner · Glutes, Hip abductors, Calves · 3D demoStanding knee soft, not locked. Foot on your calf or thigh, never pressed into the side of your kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  2. Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)3 breaths each side
    Advanced · Hamstrings, Glutes, Hip flexors · 3D demoHold your knee, then the leg if it stays easy, a hand on the barre. Stand tall rather than lifting higher, and let the leg's own muscles do the holdingEasier: Tree pose (Vrksasana)Harder: Dancer pose (Natarajasana)
  3. Warrior III (Virabhadrasana III)3 breaths each side, twice
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on a chair at hip height, hips level, lifted leg long and low rather than highEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  4. Single-leg stand2 holds of 20 s each leg: parallel, then turned out
    Beginner · Hip abductors, Calves, Glutes · 3D demoA hand near the barre; then eyes closed when you're steadyEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Trunk and back (about 3 minutes)

  1. Side plank2 holds of 20 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoKnees down to start; elbow under your shoulder and softEasier: Knee side plankHarder: Side plank with leg lift
  2. Locust pose (Salabhasana)3 to 5 lifts, held 3 to 5 s
    Beginner · Back, Glutes, Hamstrings · 3D demoA small lift with your back, neck long; lower if your back pinchesEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)

Gentle range and rest (about 6 minutes)

  1. Low lunge (Anjaneyasana)45 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoBack knee padded; tuck your pelvis under. A mild stretch at the front of the hip, not a splitEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  2. Supine hamstring stretch with a strap45 s each side
    Beginner · Hamstrings, Calves · 3D demoStop at a mild pull, about 3 out of 10; knee soft if you're very flexibleEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  3. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHold behind your thigh; never press on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  4. Corpse pose (Savasana)2 min
    Beginner · 3D demoBreathe slowly. Roll to your side to get up

Tips

  • Do it once or twice a week on a rest day or after class, alongside 2 strength sessions and your dance warm-up (our sport dance guide). Not in the hour before a class or performance, when long holds can take a little off your jump.
  • Turnout is mostly set by the shape of your hips: turn out only as far as your knees can track over your middle toes.
  • Stretch gently, at about 3 out of 10 effort; harder stretching didn't add usable range in dance students.
  • Very flexible? Keep your knees and elbows soft, stop each stretch well short of your end of range, and see our yoga for hypermobility class.
  • Pain in one spot of a bone that builds with each jump, a pop high at the back of the thigh, or 3 missed periods in a row all need checking.
  • Eat enough for your dancing: this class doesn't make up for missed meals, and extra sessions add to what you need.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for dancers: a 25-minute active-range class for rest days take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Other / check instructions, A bench or box, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 13 of its 17 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.