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The Rich Traditions of Afro-Cuban Dance

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Why do you dance? Because you love it? To compete, to perform, to express yourself? In the Afro-Cuban folkloric tradition, dance is so deeply entwined with music, storytelling, and religion that almost everyone dances, and there's almost always a reason to be dancing.

"In life, there are so many celebrations to dance about," says Noibis Licea, an NYC-based dancer and choreographer from Bayamo, Cuba, who graduated from the National School of Arts in Havana. "Births, prayers for specific wishes like the health of someone going through surgery, protection from unexpected problems—there are dances for all those occasions and situations." And many of these dances are all still practiced today, in Cuba and in classes around the U.S.



Moved by the Spirits


Most movement in the Afro-Cuban dance tradition comes out of the African religion known as Yoruba, which West Africans continued to practice in Cuba after they were enslaved and forced to work on the island. Practitioners of Yoruba believe that there are many different expressions of God called orixás. Each orixá symbolizes a different part of life or the world around us, and each has a characteristic movement style and "implement," or tool.

"You use your body to indicate what's powerful about that orixá," explains Rosemarie Roberts, a professor of dance at Connecticut College who specializes in African diasporic dance. For example, Ochún is the deity of sweet waters, beauty, love, and destiny (among other virtues and ideas). Performing her dances, Roberts says, involves manipulating a flowing skirt while rippling the hands and upper body in the way water moves. Other main orixás to whom Yoruba believers pray by dancing are, as Licea recounts: Eleguá ("a young kid who oversees beginnings and endings"), Ogún ("a strong hunter whose arm movements suggest a machete"), Obatalá ("a knowledgeable old man who represents peace and wisdom"), and Oyá ("a female warrior who whips a horse's tail to bring about changes").

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Getting Technical


Because much of Afro-Cuban dance arose out of a shared West African heritage, it has a lot of qualities in common with other African diasporic danced rituals and traditions. When Roberts teaches Afro-Cuban dance to college students, she emphasizes Africanist aesthetics, like polyrhythm and polycentrism—moving different parts of the body to different drum rhythms at the same time. "You need to have a clear sense of the difference in what your feet versus upper body versus hips are doing," she explains. "There's also a sense of holding back or keeping your cool, even as you move freely."

Licea says that you'll probably recognize much of the tumbao—the proper alignment for Afro-Cuban—from modern classes you've already taken: "Contraction and release, translated to Afro-Cuban, is an undulation of the torso." In your first Afro-Cuban class, remember to bend your knees deeply in parallel and lean the torso forward, keeping your weight mostly on the balls of the feet. "I always tell students to think about when you're tying your shoes," Licea says. "Stop halfway through the roll up and that's the posture. Don't forget to engage your abdominal muscles to support your back!"

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The Big Picture


Roberts says that traditional Afro-Cuban dance is just one square in a larger quilt of African diasporic dance—i.e., dances that began in Africa but have changed over centuries and across continents. "Each Caribbean island has its own arts, history, cultural and social norms, and language," she says, "and each island was also influenced by where its people originated." For example, many Haitians settled in eastern Cuba, so the dances of that region are different from those in Havana (the capital city).

In its turn, aspects of Afro-Cuban dance have influenced dance on the island and around the world. "Técnica de la danza cubana (Cuban modern dance technique), which was codified to be taught in Cuba's National School of the Arts starting in 1961, is derived in large part from Afro-Cuban dance and Afro-Cuban rhythms," Licea says. And it's not just modern: "Afro-Cuban's rapid transitions and the tumbao can be seen in all other forms of social dance: hip hop, rumba, mambo, cha-cha, et cetera," Roberts says.

Afro-Cuban dance is still relevant today. "Someone sent me a video recently of a popular song that talks about the different orixás," Roberts says. "There's a lot of fluidity between the dances and 'real life,' because these spiritual and religious traditions are so much a part of Cuban daily life—for men and women, the old and the young."


L.A.-Based Ballerinas, Listen Up: Lizzo Wants You

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Last summer, Lizzo put out a call on Twitter asking her fans to make a ballet to her song "Truth Hurts," and dancers everywhere responded (our favorites still might be Harper Watters and Erica Lall). But now, Lizzo has fully proven herself to be a bunhead at heart: Last night, she put out a plea on Instagram looking for ballet dancers on pointe to perform with her. "I would like ballet dancers that look like me" she said in the video selfie. "I know you all exist. We've been looking, and it's hard to find."



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One of the countless ways that Lizzo has become a pop icon over the past year is by hiring plus-size dancers for her live shows. Her choreographer, Jemel McWilliams, recently told Dance Magazine that at first they had a very hard time finding experienced professional dancers who were curvier. But then, like now, Lizzo turned to her huge social media following to get the word out. While her most recent post specifies that dancers should live in Los Angeles, we imagine that might change over time. "Send a video of you doing some ballet on pointe to my choreographer," says Lizzo. "Pull up, thick girl ballerinas, let's go!"

There’s Still No Oscar for Best Choreography, So We’re Giving Out Our Own Award—with the Help of Your Votes

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2019's movies featured some truly fantastic dancing, thanks to the hard work of many talented choreographers. But you won't see any of those brilliant artists recognized at the Academy Awards. And we're (still) not OK with that.

So we're taking matters into our own jazz hands.

On February 7—just before the Oscars ceremony—we'll present a Dance Spirit award for the best movie choreography of 2019. With your help, we've narrowed the field to seven choreographers, artists whose moves electrified some of the most critically-acclaimed films of the year.

Check out our nominations for best choreography below, and vote for the choreographer you think deserves the honor. (You can vote once a day through February 6.) Haven't seen some of the nominated movies? Click here for a look at each one's choreography.

8 Emotions We All Experience in Dance Class

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No matter what style you're training in, dance class can be intense, to put it mildly. We take what we're doing super-seriously—which means we FEEL ALL THE FEELS in that studio. Here are eight emotions every dancer goes through during class.


Anxiety, When the Teacher Spends Fewer Than 10 Seconds Describing a Very Complicated Combo


Uh, wait—you said dégagés en croix, but they switch accents every time? Guess we're about to find out!

Gratefulness, When They Leave Out the Abs Portion of the Warm-up


#BLESS.

A Mix of Pride and Fear, When You're Asked to Go First Across the Floor


You want me? I'm blushing! But also...are you sure?!

Pure Terror, When You're Asked to Reverse the Combo


[Mind goes completely blank]

Triumph, When You Finally Nail That Skill You've Been Working on All Year


Took eight months but I GOT MY SWITCH LEAP!!!

Admiration, When Your Friend Is Killing the Combo


She's so incredibly talented, and I KNOW HER.

Exhaustion, When It's a Minute Before the End of Class and the Teacher Says "One More Time"


Not sure I'm gonna survive this.

Disappointment, When Class Is Over


We're done already?!

Dear Katie: Did I Start Dancing Too Late to Make It Professionally?

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In our "Dear Katie" series, Miami City Ballet soloist Kathryn Morgan answers your pressing dance questions. Have something you want to ask Katie? Email dearkatie@dancespirit.com for a chance to be featured!

Dear Katie,

I'm 17 and just discovered ballet. I've been taking class almost every day for about a year, and my teachers say that I'm talented. I really want to pursue a professional career, but is it too late? Please be honest.

Fiona


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Dear Fiona,

Nothing is impossible, but yes: 17 is very late to start ballet. It's probably going to be difficult at this stage to achieve a professional career. You'll have to work exceedingly hard—and you'll have to be lucky, too. But it's great that your teachers believe in you. That's the first step!

I'd suggest adding some cross-training, like Pilates or yoga, to your routine. You'll be competing with people who are a decade ahead of you in terms of dance training, so you'll need to do everything possible to build strength quickly. Extra foot-strengthening exercises will also help you catch up when it comes to pointework.

Don't let yourself cheat in class. The temptation will be to try all of the difficult exercises other dancers your age are doing, but you can't rush good technique. Master the basics first.

Recognize that it will be an uphill battle. But if you love dance, put your mind to it and see how far you can go!

For more of Katie's helpful tips and advice, click here.

Why You Should Know Rising Hip-Hop Star Ayden Nguyen

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When a dancer's resumé includes winning "World of Dance," appearing on both "Ellen" and "The Kids' Choice Awards," and dancing with Justin Bieber, N.E.R.D., and Lil Wayne, that dancer isn't usually 10 years old. But hip-hopper Ayden Nguyen, affectionately known as the "mini Sean Lew," has already managed to captivate audiences all over the world with his explosive yet nuanced style. Catch Ayden appearing in music videos and events throughout the year in his latest gig as a featured Kidz Bop Kid.


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Ayden poses on top of a sculpture in the middle of the park. He stands on one leg, with the other foot kicking up towards his back, with one hand on his forehead, and the other extended behind him. He wears black Vans sneakers, black socks, checkered pants, and a long-sleeved, black graphic tee.

Fast Facts


Full name: Ayden Thanh Nguyen

Age: 10

Birthday: August 28, 2009

Hometown: Dallas, TX

Trains at: The Dance Xperience convention (touring in multiple cities,) and Centre for Dance in Dallas, TX

How he started dancing: "When I was little, I would always watch videos of Michael Jackson and the Jabbawockeez and try to copy them. I finally took my first class when I was 5."

Favorite performance: "Competing on 'World of Dance,' with The Lab, because we won the whole show, and it was so cool to meet Jennifer Lopez and Ne-Yo."

Three words to describe his dancing: Textured, sharp, strong

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Ayden poses up on his toes, like Michael Jackson's signature move. He stands in a train station, next to a bright yellow train. He wears black and red Nike sneakers, black sweatpants, a white t-shirt under a denim button down, and a brown beanie. His face is in profile, and he is smiling down at his feet.

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Favorite thing about dance: "Going to class. You get to meet new people, see your friends, and just dance.

Nondance hobbies: Soccer, basketball, and football

Place he'd love to visit: "Japan, to see the cherry blossoms there"

Dance idols: Michael Jackson, and the Jabbawockeez and Kinjaz dance crews

Dream dance job: Backup dancer or choreographer for Justin Timberlake, Shawn Mendes, or Chris Brown

Dream superpower: Telekinesis

Something no one knows about him: "I'm double-jointed in my right and left thumb."

The New Jonas Brothers Music Video is a Dance-Filled Blessing

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Well Dance Spirit fans, it's official—we have been blessed with the first Jonas Brother music video of 2020. And just when you thought your favorite singing trio couldn't get any better, they came into the decade with one of the most dance-packed music videos we've seen in a minute.


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In the video, the Jo Bros are joined by their stunning (and surprisingly graceful) wives to recreate three classic movies—Say Anything, Risky Business, and Grease. And while we'd never pick a favorite Jonas Brother, we have to say that Joe Jonas's Grease inspired sequence was our fave.

Joe (aided by his wife, Sophie Turner) took on the famous Grease dance sequence—performing original choreo from the movie. He and Sophie were joined by dozens of pro dancers to perform all the 50s-inspired dance moves of our dreams, plus an all-new, jazzed-up rendition of the hand jive.


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Joe even took to TikTok to post a video of him attempting what he coined as the #whatamangottadochallenge. So, dancers, if you're looking for something to do this weekend, take inspo from the JBros and get cracking on the latest TikTok challenge. We're sure the danciest music video we've seen so far this year can provide some inspiration.


How to Slay TikTok Dance Trends, According to Your Favorite Creators

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As TikTok becomes increasingly popular and mainstream, more and more users—from teenage comedians to celebrities like Ashley Tisdale—are hopping on the app to create videos worthy of the "For You" page. And given that dance challenges are among the most popular trends on the music-driven platform, it's no surprise that some of our favorite dance creators have now logged on to show off their skills.

Why is dance in particular so likely to go viral on the app? "It's something that everybody can use to communicate, no matter what their language is, what their differences are," says 16-year-old Sofia Wylie, one of the most popular TikTok creators, as well as a star on the Disney hit show "High School Musical: The Musical: The Series." That relatability factor makes dance perfect for TikTok, whose algorithm allows for anyone to have their content seen by a wide audience. Of course, dance is also fun to watch and replicate, and TikTok's duet feature—where users can record side-by-side with others—allows for everyone to dance to the song of the moment, whether it's another tune from Doja Cat or a new rendition of "Renegade" (which is one of Sofia's favorite TikTok dances).



@sofiawylie pov: you wake up your new robot and set it to tik tok mode but it starts having a lil too much fun🤖 ib: theanagarrett
♬ BDASH Breathe - bdash_2

"Creating on TikTok is really fun because it's a lot of people that are my age from around the world," says 16-year-old Tahani Anderson, an alum of "So You Think You Can Dance: The Next Generation." "Different countries, different cities, different states—you get to see a lot of people and styles on one app."

Both Tahani and Sofia started creating a few years ago on Musical.ly, an app that eventually was merged into TikTok. Dancer and vlogger Sierra Neudeck, on the other hand, joined a little later in the game, though the 18-year-old has quickly become a TikTok standout. "I've brought my professional dance background over to TikTok by making sure all of my dances are unique," Sierra says. "We're all a big community on TikTok and we all support one another, so whenever I see fans' dances, I take inspiration from them, or make note of a move I love that they do."


@sierraneudeck i learned the dance from the actual choreographer so here you go #zendaya #dance #foryou
♬ original sound - spencergoulding

So, what's the key to going viral on TikTok?

Step one: Good lighting.

"TikTok is a visual-first app, so you want to make sure you're looking presentable, the background has light in it, and that it's aesthetically pleasing. You want to make sure that you catch the eye of the audience quickly, because they are just scrolling through," Sierra explains. All three girls suggest filming outside if possible. After all, what's better than natural sunlight?

Step two: Add your own style. Because of the massive reach of TikTok, dance trends are recreated millions of times over. But adding your own style and flair will help you stick out on the "For You" page. "I'm very animated when I dance, so on TikTok, I definitely add my own flavor to it by making those little expressions with my face, throwing a bit of a sassy personality into it," says Tahani.


And don't feel like you have to stick to trends! Sofia, Tahani, and Sierra all also choreograph their own dances for TikTok, choosing songs and sounds that'll make someone watching stop scrolling. "I find songs or sounds that are upbeat or fun or throwbacks that I really loved growing up," Sofia says. "The main demographic of TikTok is kids around my age, so we have a lot of the same childhood favorites. Bringing back those nostalgic moments is fun and relatable for everybody."

Another important tip for when you're choreographing original content: Make sure you think about your audience. Many TikTok users will want to be able to recreate your dances, so while you definitely want to add your own spin to them, don't make them so difficult that they can't be duet-ed. "When I'm choreographing for TikTok," Sierra explains, "I do try to add different moves that aren't the typical TikTok steps that everyone knows. But I also make sure that it's easy enough for everyone to do, because not everyone is a dancer."

The final step: Let your authenticity shine—and have fun!

"People love seeing others who are genuine and completely themselves," Sofia says. "Trying to do it for any specific reason—whether it's becoming famous or just getting on the 'For You' page—becomes stressful. It's an app! Don't take it that seriously."


Pain Relievers 101: Everything Dancers Need to Know

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For dancers, aches and pains are just a way of life. But deciding which medication to take for what pain, and when? It can be confusing. Dance Spirit talked to two experts in the field to find out everything you ever wanted to know about pain relievers.


The Whos and Whats


According to Jeff Russell, associate professor and athletic trainer at the Ohio University, there are four major types of over-the-counter pain relievers you need to know. And, he adds, "it's important for dancers to know generic names."

The first two types of generic pain relievers you should know about are both non-steroidal anti-inflammatory drugs. If that sounds like a mouthful, you can just call them "NSAIDs." The first NSAID to keep in mind is ibuprofen, which you can find in brand-name pain relievers like Advil, Motrin, and Nuprin. The second is naproxen, which is used in Aleve. All of these NSAIDs are pretty similar—they just have slightly different chemical makeups, and they are all intended to relieve pain and decrease inflammation.

Next up, we have acetaminophen, a pain reliever and fever reducer. Acetaminophen can be found in most notably, Tylenol and Midol. Russell notes that since Midol is a pain reliever targeted at easing period pains, it's actually a multi-drug compound, and uses stuff like caffeine and antihistamine to help with other period symptoms. Many other medicines aimed at menstrual cramps are also multi-drug compounds, so make sure to read the label.

The last major over-the-counter pain reliever to familiarize yourself with is aspirin, which is marketed under brand names like Bayer Aspirin and Bufferin. Aspirin is a major multi-tasker—it's a pain-reliever, an anti-inflammatory, a fever reducer, and a blood anticoagulant.

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A woman holds a pill in one hand, as though she is about to take it, and a glass of water in the other.

The Hows and Whens


If you're planning on taking pain relievers, make sure to eat first. "You never want to take anti-inflammatories on an empty stomach," says Rowan Paul, MD, supervising physician at San Francisco Ballet. "It could even be a few crackers, a banana, or a glass of milk." Taking anti-inflammatories on an empty stomach can increase the risk for ulcers, gastritis, or inflammation of the stomach lining. Paul also recommends drinking at least one or two glasses of water to protect your kidneys and avoid dehydration (especially if you'll be dancing).

Make sure to pay attention to the recommended dosage listed on the bottle. "I've seen dancers take pain relievers like they're M&Ms," says Russell. "But these are not innocuous medicines. More is not better—follow label instructions." He warns that ignoring label instructions can produce many of the negative side effects common to pain relievers and anti-inflammatories.

In terms of when to take pain relievers, timing is important. Russell says that pain relievers typically start working within 30 minutes. Take them within an hour of starting your class or performance to make sure they're active when you need them.

But Most Importantly, Why?


If you need to use pain relievers just to get through a class or performance, you might want to consider why. "Why are you reducing pain if it's a signal that something is wrong?" he says. "Have you had the problem assessed, so you know you're not making it worse by dancing on it?"

Paul agrees. "It's better to feel what your injury is so you can monitor how it's healing," he says. "The last thing we want is for someone to dance on an injury and injure it more." He adds that at SFB, they actually discourage regular use of pain relievers when dancers are in season.

Both Paul and Russell discourage extended use of pain relievers. "I have no problem with people using pain relievers for a limited amount of time," says Russell. "But it's not OK to take anti-inflammatories as a regular part of your dance practice, like warming up or stretching. That's wrong thinking, and it can be dangerous."

Overuse of anti-inflammatories and pain killers can have serious side effects, from gastrointestinal distress, like nausea, vomiting, and ulcers, to cardiovascular disease or kidney and liver toxicities.

One Degree, 7+ Career Options: Everything You Can Do With A Dance Degree Today

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The term "dance degree" can be a little misleading—after all, it's a degree that prepares you for far more than just performing. Classes as varied as composition, pedagogy, dance science, and even grant writing are a part of some dance programs today.

"When I was creating our Bachelor of Arts in Dance program, I went to the Department of Labor and Dance/USA, and I learned that only 17 percent of grads with a performance degree end up performing," says Kim Vaccaro, associate professor of dance at Rider University in Lawrenceville, New Jersey. "I wanted to offer students as much choice as possible." The result is a program that offers students myriad career options—like these seven:


Performer 


Any dance degree program worth its salt offers students opportunities to hone their performance skills. "My students have to perform every semester as part of the BA," says Vaccaro. "We produce a major event in the spring every year, and we bring in professional choreographers from the tristate area to create original work." She reports that these choreographers often end up hiring Rider students later on.

Students can also perform with Rider's student-run Dance Ensemble, in American Repertory Ballet's production of The Nutcracker, and with American Repertory Ballet Workshop, part of Princeton Ballet School's pre-professional training program.

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A group of women in different all-white outfits dance against an orange and yellow backdrop. They smile towards the audience, and gesture up and to the side.

Teacher 


Because Rider has a partnership with the nearby Princeton Ballet School, graduates leave with a connection to a respected ballet institution. When 2013 Rider alum Audrey Yeager found a position at the nearby Princeton Symphony Orchestra, she dropped off her resumé at PBS and offered to substitute teach when needed. "Princeton Ballet School ended up hiring me," says Yaeger. "That was a really nice connection. Because I was familiar with the school and how it runs, it was easier to copy that and then eventually create my own teaching style."

Vaccaro says that many Rider dance students double major in elementary education. "Every single one of them is now teaching dance in public schools," she says. All Rider students are required to take pedagogy and methodology as part of the dance BA degree.

Choreographer 


A strong choreographic focus offers students the tools to make their own work post-grad. Rider dancers, for example, take choreography and improvisation classes. They also get to learn firsthand from the reputable choreographers who come to Rider to create new work with them. "I call it osmosis," says Vaccaro. "When you stand by an incredibly inspirational person and work with them intensely, you start absorbing the affinities and mechanisms by which you can then develop your own pieces."

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A large group of dancers onstage with a set consisting of plastic water bottles and other types of trash. Some dancers are middair, others are running across the stage or reaching towards the sky.

Physical therapist 


After noticing that many dance graduates were double majoring in science and then going on to graduate school to pursue careers in physical and occupational therapy, Vaccaro helped design a dance science degree for Rider. "The dance science majors even do practicums with a dance physical therapist on campus," she says. "It's another kind of pedagogy—an experiential one."

Dance movement therapist 


"This type of therapy uses movement to find ways of dealing with anxieties or traumas or other mental health illnesses," explains Stephanie Greenleaf, who is in her first year of Rider's new dance movement therapy graduate degree program.

Her extensive dance training has been invaluable to this course of study. "We study different movement affinities that people might have, and what those might mean to them," she says."Analyzing those different pressures and speeds of movement helps you be able to explore with patients."

Rider's DMT program is unique. "We have movement labs in which students discover for themselves how creativity and dance leads to transformations and healing," says Eri Millrod, who co-created the program. "We create a learning environment in which students feel free to suspend self-judgement, get to know themselves and take risks."

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A dancer wears a long, flowy dress, the skirt of which is made of strips of different materials. She reaches up and over to the side, balancing on one leg.

Arts administrator


Yeager, who minored in arts administration at Rider, says that a grant-writing class she took as an undergrad was instrumental in helping her find success as the manager of donor relations for the Princeton Symphony Orchestra. "You need to be able to communicate and write clearly in this job," she says.

Her dance degree has also been integral to her position. "Dance teaches you discipline, creativity, organization, and being accountable," she says. "That's my whole life at the symphony."

Event planner 


Another important aspect of Yeager's job with the symphony is managing special events. Here, too, her time at Rider comes in handy—she was the president of the Rider Dance Ensemble, a performance group that organized two large dance performances each year, in the fall and spring.

"I was in charge of making sure the production ran smoothly, figuring out the show order, deciding what the program should look like—and that's close to what I do now," she says. "I see something through from the beginning to the end."

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Apply to Rider University here.

5 Wellness Trends Decoded for Dancers

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These days, the wellness industry knows no bounds. Whether it's speeding up injury recovery or calming audition-related anxiety, trendy wellness practices promise remedies for all kinds of dancer ailments. But are these treatments effective—or safe for dancers? Here's what you should know about five popular wellness trends before getting your goop on.


Infrared Saunas


Interior of an infrared sauna, with glowing red lights

Infrared saunas, which use dry heat and light color therapy, promise a host of benefits, including detoxification, improved immunity, pain relief, and stress reduction. "The basic principle of infrared is that you're using a light spectrum instead of heat, and the light spectrum creates heat within the body without it being unbearably hot in the room," says former dancer, certified athletic trainer, and acupuncturist Megan Richardson.

There isn't much research to support all of the alleged benefits. While light therapy supposedly "detoxes" deep levels of tissue, "I don't know if your skin is doing that much detoxing—that's not its purpose," said Richardson. That said, infrared saunas might help dancers relax and ease their muscle and joint pain recovery.

Vitamin IV Drips


An IV bag with drip on a blurred background

Intravenous therapy is a staple in hospitals, but "drip bars" brand themselves as cures for dehydration and jet lag, with a bonus instant healthy glow. "IVs on demand" make house calls, and usually cost $155-185 per "vitamin cocktail."

For most dancers, vitamin IV drips probably aren't a great idea. Richardson cautions that piercing blood vessels with external instruments puts dancers at risk of infection. Plus, she notes, a high dosage of vitamins can be toxic. Richardson frames IV therapy as appropriate only for dancers with gut absorption issues, which must be diagnosed by a doctor.

Tuning Fork Therapy


Hands holding a tuning fork and rubber puck for tuning fork therapy

In tuning fork therapy, tuning forks are tapped and their vibrations are applied to the body to improve circulation in certain targeted areas. Often paired with massage or acupuncture, tuning forks could be helpful for dancers who are "unconsciously but actively holding tension in their muscles," Richardson says. "I do believe in sound therapy. There are certain frequencies that are supposed to be a little bit more aligned to nature and to our body." And there's little chance that the relatively gentle vibrations will do your dancing body any harm.

Adaptogens


Adaptogen herbs arranged in a circle

Adaptogens—edible herbs that help the body resist and recover from physical and mental stress—are part of both Chinese and Ayurvedic medicinal traditions. Commonly used adaptogens include ginseng, turmeric, ashwaganda, rhiodolia, schisandra, and reishi. And there is some evidence to back up their effectiveness.

Richardson says dancers can try adaptogens for 30 days if they're eating and sleeping properly and yet "their tank feels empty." However, "We shouldn't be living on adaptogens," she cautions. The goal is to create and maintain balance.

Breathwork


A woman sits outdoors and takes a deep breath

Breathwork involves using conscious breath patterns that direct the brain to adjust the release of stress hormones like cortisol. The practice is believed to reduce anxiety, increase alertness, and boost the immune system. "We know that when we're in pain, for example, we change our breath patterns," Richardson says.

Richardson highly recommends breathwork to improve dance performance, injury recovery, digestion, and even sleep. It's free and accessible, and beginners can start with podcasts and YouTube for guidance. "I think breathwork is incredibly powerful because it's one of the only ways we can control our autonomic nervous system," Richardson says.

Dear Katie: Help! I Can't Fix My Bad Pirouette Habit!

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In our "Dear Katie" series, Miami City Ballet soloist Kathryn Morgan answers your pressing dance questions. Have something you want to ask Katie? Email dearkatie@dancespirit.com for a chance to be featured!

Dear Katie,

I'm a pretty good turner, except for one thing: Whenever I pirouette en dehors, I turn in my front foot just before the pirouette begins. It's such a bad habit, and I can't break it! Do you have any advice?

George


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Dear George,

You aren't alone! So many dancers struggle with this habit.

Frequently, it's a sign of incorrect placement. If you're sitting into your back leg, it's much easier for your front foot to shift just before the turn begins. My suggestion is to counteract that tendency by focusing on the heel of the problematic front foot. Just before you turn, deepen your plié and imagine rooting that heel into the floor. Doing so will force you to shift your weight forward over your supporting leg.

Deeply ingrained habits like this might take a while to fix. But be patient! With consistent effort, you can do it.

For more of Katie's helpful tips and advice, click here.

How Gorgeous Is Our New Site?

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Hey. Hi there. Hello. We notice you, noticing us.

What's that you say? We seem more…glamorous than usual?

Why yes, thank you! We DID have a glow-up.

Welcome to the new dancespirit.com. Our redesigned site is full of all the same great Dance Spirit content you love—but now it's delivered in an even more beautiful, reader-friendly package.

Take a look around. Stay a while. We're excited for you to get to know the new-and-improved us a little better.

A Need for Speed: Tap Pros Offer Tips to Master Faster Footwork

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You're in tap class and the teacher breaks down a complex phrase. You think you understand it, but when the music comes on, the speed and intricacy of the combination seem like more than your feet can handle.

It can be discouraging to feel as though your technique fails you as the tempo picks up, but you can train your feet to keep up with faster, trickier rhythms. DS talked to two master tappers to get strategies for increasing speed without sacrificing precision.


Start Slow


Before rehearsing those rapid rhythms, it's important to break down the footwork. Andrew Nemr, a tap educator who directs the company Cats Paying Dues in New York City, recommends that dancers slow down their steps and practice them with an exaggerated physicality. "Your body will learn the most efficient and clearest way to produce sounds," he says. "From there, you can speed them up, just like drummers and pianists do when they practice."

Sarah Reich, an L.A.-based teacher and choreographer who has toured internationally with Postmodern Jukebox, suggests beginning under-tempo.

"Find the point where you're solid with the step, and the point where it can easily get messy," she says. "The more you practice that sweet spot, the more you can push yourself to get a little faster."

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Everything in Its Place


Dancing double-time can be frustrating when you don't hear yourself making all the sounds you're aiming for. But the problem may be that your feet lack the muscle memory for what a step should feel like when done correctly. "When practicing, you have to focus on the accuracy of your placement," says Nemr. "Where on the floor is your foot going? What does your body need to do to support that placement?"

For example, if you're working on grab-offs, be specific about whether you're landing on a flat foot or on the ball of your foot. When you add shuffles, know exactly where you want the shuffle to strike the floor and what part of the toe tap you are using. "It's not just about the foot being able to do what it does," he says. "It's about making sure the body is in the right place and not just along for the ride."

Reich uses a rhythm turn as another example of this strategy in action. She tells her students, "The more you cross, the more you get around," to remind them that the shuffle has to cross in front of them in order to complete a successful turn. When the step is done quickly, proper placement of the shuffle is essential to get around in time. If the shuffle is too big, that will also slow down the turn. "Making steps smaller gets you more speed," she says.

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Keeping Time


It's not enough to work on executing a phrase faster and faster. Dancers have to understand how increasing their speed affects their musicality.

Nemr, who wrote the ebook Rhythm Theory for Tap Dancers, suggests using a metronome and practicing a step such as a paddle and roll in 1/4 notes, 1/8 notes, 1/8-note triplets,16th notes, 16th-note triplets and 32nd notes. This exercise will help finesse both technical accuracy and rhythmic accuracy simultaneously. "Then you're not just practicing fast," he says. "You're practicing in relationship to time."

Reich agrees that if dancers want to speed up, they should pick a specific subdivision of notes, such as the ones Nemr names. Otherwise, as she warns the participants in her Tap Music Project intensives, whoever is listening won't be able to decipher the rhythms. Once dancers are able to tap comfortably in that pattern, they can start to branch out from it or add syncopations. "Know what you're doing so it can come across as music, not just as noise," she says.

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Loosen Up


The thought of having to perform a particularly fast sequence might cause a tap dancer to tense up. But Reich points out that the key to speed is to relax the joints. She believes dancers should begin their practice by shaking out their ankles as if they were "dead fish." "Using your knee and your leg to get things done will allow you to move faster than using your ankle for each individual note," she says. For example, rather than focus on striking the floor to make each of the sounds in a phrase like "scuff dig spank," Reich recommends thinking of it as "straighten your knee, drop your leg, lift your leg."

A good warm-up, Reich says, should include both relaxed ankle work—such as shuffles, flaps, and flap-heel patterns. "You want to have it all ready to use in your improvisation or if the choreographer is asking something of you," she says. "Putting it in your warm-up is a way to make sure you'll nail it every time you dance."

By going back to the basics, spot-treating problem areas, and gradually building strength and flexibility, speeding up your taps will be a breeze in no time.

These Oklahoma City University Alums Are Killing It Post-Grad

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Few college dance programs can boast as many success stories as Oklahoma City University—in fact it's hard to go to a Broadway show or national tour and not see an OCU grad. Fewer still can lay claim to as much talent from their male alumni. We asked five male OCU dance grads how their alma mater contributed to their success in show business:


Ben Lanham


Side by side images; the left shows what seems to be an audition. Lots of students in black with numbers on their chests sit on the floor, looking at Lanham as he jumps, with one leg straight to the side and one tucked under him. The right photo shows Lanham in a bar scene in An American in Paris. He sits on a chair with a woman on his lap. Lots of men around him hold drinks or their arms up above them.

Ben Lanham had his sights set on Broadway long before he applied to OCU. "I was considering not going to college in the first place," says the 2013 graduate. "I am so happy that did not happen because OCU helped me beyond just dance training." The rigorous academics, top-notch technical training and industry-related classes were the trifecta that helped Lanham land his touring contracts. His credits include the West Side Story European tour, the national tours of Cinderella and An American in Paris, and currently, the Hello Dolly! national tour.

"As a guy in the industry, it's imperative that you can partner safely and successfully," Lanham says. "My exposure to partnering early really prepared me for An American in Paris."

Unlike many other dance programs, OCU sets its students on a direct path to employment. "Going to audition rooms in New York, there are always going to be incredibly technical dancers," he says. "But I think the guys from OCU are well-rounded. We graduate with a songbook ready, able to walk into an audition with confidence."

Tanner Pfluger


Side by side images; the left shows Pfluger in a spilt jump, wearing a blue shirt and black pants onstage. The second shows him dancing with a woman; they are in the middle of doing the Charleston and he holds a small banjo-like instrument. He wears white pants, a checkered sweater, long socks pulled up to his knees and a cap.

Since graduating in December 2017, Tanner Pfluger has been on the go. Whether it's The Music Man in Florida, Jerome Robbins' Broadway in Texas or Guys and Dolls in California, it seems there is no stage he can't grace. Now performing the role of Henry Buttons in Newsies in Washington, D.C, Pfluger is grateful for OCU's rigorous curriculum and thorough training. "In addition to our dance classes, we had acting classes, private voice lessons and mock auditions," he says. "We also learned about what goes on behind the scenes."

That preparedness, which the OCU faculty prioritizes, has given Pfluger the confidence to tackle whatever comes his way. "Jo Rowan, the dance chair, had a lot of sayings," he says. "One that sticks with me is: 'Success is preparation meeting opportunity.' That's one of the rules that I live by. As long as you're prepared, an opportunity will present itself and you will be successful in whatever endeavor you choose."

Richard Riaz Yoder


Side by side images: The left shows Riaz Yoder in a blue shirt and tights posing with his arms outstretched and one leg behind him, slightly at an angle. The right photo is a performance shot, where Riaz Yoder, holds himself up above a rolling coat rack while two other men push it.

"I would not be where I am if not for OCU," says 2006 graduate Richard Riaz Yoder. Having had no formal training when he entered college, Riaz Yoder graduated with the chops to be able to tackle Broadway shows like My Fair Lady, Hello Dolly!, and On the Twentieth Century and television gigs such as "Good Morning America" and The Tony Awards. "I have something a lot of other people don't and that's the ability to really tap dance," he says, noting that OCU gave him the versatility to be able to shine in both classic shows like the national tour of 42nd Street and in the show-stopping street style of Savion Glover in Shuffle Along. "OCU didn't let me get boxed in dance-wise. I'm thankful to have been able to do a bunch of different things."

At OCU, Riaz Yoder also learned the value of professionalism and stick-to-itiveness, which has enabled him to be continuously employed since graduation. "Being on time, being open to taking notes and understanding that you might not get to do what you want all the time has been huge," he says. "If you want to be successful and keep working, you just have to do it."

Benjamin Rivera


Side by side images: Left, Rivera and a large group of students jump with their arms above them and their knees bent. They all wear purple-ish shirts and black pants. Right: Rivera wears a top hat and a wide grin, and is mid-clap. He is looking at a fellow cast member, a woman, while other cast members can be seen dancing in the background.

Benjamin Rivera felt the love from OCU before he even walked through the doors. "I was a transfer student and the school went above and beyond to make my transition a dream," he says. The faculty helped Rivera enroll at the eleventh hour, five days before the semester began. "I could tell that they really cared about me right away."

OCU rotates faculty for technique classes, which Rivera feels was some of the best preparation he received for the industry. "Every two weeks I had a different professor for ballet, jazz and tap," he says. "You end up being a chameleon which is a major strength. The structure of the program turns out performers who can take anything you throw at them."

Since graduating in 2014, Rivera has appeared in tours of Anything Goes, Elf, Dirty Dancing and The Bodyguard, on "Saturday Night Live" and "The Get Down," and is currently in Moulin Rouge! on Broadway. He credits OCU with giving him the wherewithal to pursue his dreams. "OCU has done something far beyond just creating a strong dance program," he says. "They're teaching us to be human in an industry that can be very inhuman."

Matthew Sparks


Side by side images: Left: Sparks in a suit and jazz shoes, dancing against a purple background. He looks like he is mid-run. Right: Sparks wears a gold shirt with a white pants and jacket. He dances against a background of gold streamers, with several women on either side of him. They all jump, reaching up to the side with one arm, and with one leg straight below them and the other leg bent into a turned in pass\u00e9.

Thanks to OCU, Matthews Sparks has been able to take his talent around the world. After graduating in 2018, he began his professional career performing on Royal Caribbean cruises. Now a performer in One Man's Dream II: The Magic Lives On at Tokyo Disneyland, Sparks dances in five 30-minute shows a day. "The repetition can strain the body," he says. "But OCU taught me how to take care of it. The way OCU's program provides rotating professors and all different kinds of styles, I really learned how to warm up and stay injury-free."

One of his most valuable takeaways from school was the industry knowledge he gained. "We had a class designed to prepare you for life as a dancer," says Sparks. "So, building your resume, making business cards and your website. Each week we had a guest speaker from a different field. It was one of my favorite classes because it showed me that there are so many different opportunities."

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Register for OCU's March audition, and learn about their summer programs.


Dance Was Just Ranked the Most Physically Demanding Job in the U.S.

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Dancers certainly don't need anyone to tell them how physical their profession is. But now, we have the data to prove it.

Researchers at InsuranceProviders.com analyzed data from the Occupational Information Network (O*NET), a national organization developed through support from the U.S. Department of Labor/Employment and Training Administration, to determine the 20 most physically demanding jobs in the country. They analyzed the level of strength, stamina, flexibility and coordination required for a host of jobs, and each category was assigned


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Unsurprisingly, careers in hard labor—such as iron and steel workers, roofers, firefighters and construction laborers—accounted for 15 of the 20 professions on the list. But the data determined that dancers have the most physically demanding job of all, with an average combined score of 97 out of 100 for overall level of job physicality. (O*NET collected information to assign a score between 1 and 100 for each of several key aspects of a job.) Dancers scored 100 out of 100 in the stamina, flexibility and coordination categories, and 87.8 out of 100 for strength.

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Athletes and sports competitors took third place—though whether this ranking will settle the dancers-versus-athletes debate once and for all is yet to be determined.

Fitness trainers and aerobic instructors, jobs that many dancers take up as side gigs to help support their artistic endeavors, ranked at #5, and choreographers also made the list at #9.

See how the top 20 jobs stack up below.

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Alan Bersten Dishes on What It's Really Like to Tour with "Dancing with the Stars"

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If you've had a "Dancing with the Stars"-shaped hole in your heart since the most recent season ended, never fear: The "DWTS" live tour is here! Following each season of the show, a mix of pro dancers and recently-featured stars put on their dancing shoes to travel 'round the country, dazzling fans with rumbas, tangos, and cha cha-chas.

This year, the tour is hitting an insane 69 cities over the course of three months (we're tired just thinking about it). Dance Spirit caught up with reigning "DWTS" champion Alan Bersten to see what it's really like to perform every night on the live tour.


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Dance Spirit: What does your daily schedule look like on tour?

Alan Bersten: We usually wake up around 9 a.m., depending on the day. We have the freedom to do pretty much whatever we want during the day. I usually wake up, go to the gym, eat some lunch, read a little bit, and then start getting ready for the show. I do a little warmup, and then hit the stage.

DS: What was the rehearsal process like for this tour?

AB: We only had two and a half weeks of rehearsal before we started the show. The rehearsal process was really vigorous, because there is a lot of dancing—I would say, more dancing than in any other tour we've done, which is awesome. It's been amazing so far.

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DS: How is touring different from the televised "Dancing with the Stars" shows? Do you prefer one to the other?

AB: They're so different. In the TV show, there's this added element of competition. It's incredible, but it can be really stressful. The tour is carefree—it's a celebration. No one's getting judged; we're just having fun with the audience, having fun with each other onstage.

DS: What's the craziest thing that's ever happened on a "DWTS" tour?

AB: On one of the tours, we had a number where we started in the audience, and then we'd walk onstage and start dancing. One time, this incredibly enthusiastic older lady followed us up—and stood onstage in the corner, just watching and grooving. We let her stay up there for the whole first number. It was so funny, and amazing, and she was just having the time of her life.

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DS: What's your favorite thing about touring?

AB: As clichéd as it sounds, I love meeting the fans in every city. They're always so excited to see us. It's both humbling and empowering to be able to get up onstage and give these people a show that they'll hopefully remember for the rest of their lives.

DS: What's the most memorable interaction you've had with a fan?

AB: Well, one fan wrote me a book. Like, a 200-page book, all about me—me and her. I'm still reading it.

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DS: Does it feel any different to be touring as the reigning "DWTS" champion?

AB: I'm surprised that it feels different, but honestly, it does a little bit. And I'm so grateful that I get a chance to say thank you to all the fans for voting for me and getting me there, because they're the only reason I made it so far.

DS: What would you say is the biggest challenge about being on tour?

AB: I guess the most challenging thing is just being on the bus. But, honestly, touring is one of my favorite things I've ever done, so to me, that's not even that bad. I mean, how lucky am I to get to do what I love every single night, all across the country?

"My First Job": Six Dance Icons on the Gigs that Helped Them Break into the Industry

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Nowadays, you know them today for their flawless work and enviable resumés. But today's industry heavy-hitters were once newbies hoping for their big breaks. A few of our idols took a trip down memory lane to look back on their first gigs—and how they changed everything.


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Kyle Hanagami


Sometimes, a career-defining moment boils down to finding yourself in the right place at the right time. For renowned choreographer Kyle Hanagami, that was L.A.'s Movement Lifestyle studio seven years ago. Hanagami took one of legendary dance couple Napoleon and Tabitha D'umo's classes, and afterward, the two pulled Hanagami aside and insisted he help them on their upcoming project: choreographing an "all-stars of K-pop" TV special. (Fun fact: The crew for that special was stacked with other up-and-comers, including Ian Eastwood and Brian Puspos.)

Fast forward to 2019, and Hanagami himself is making dances for plenty of international stars, with the likes of BlackPink and Jennifer Lopez on his resumé. But Hanagami credits that first group job with setting the tone for his collaborative career. "Napoleon and Tabatha taught me about moves, but they also taught me about everything else that it takes to be a choreographer," Hanagami says. "They have that kind of energy where it's like, 'Let's work together to make the best product'—there are no egos involved. It's about creating something that's bigger than ourselves."

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Chloe Arnold


When hoofer Chloe Arnold—fearless founder of the Syncopated Ladies tap company—was 16 years old, she heard about an audition for Debbie Allen's Brothers of the Night show at Washington, DC's Kennedy Center. The DC native raced over, excited about rumors that the show included a tap duet. But at the audition, she found herself well out of her comfort zone, competing against Kirov Academy of Ballet students in musical theater and jazz combos.

Eager to impress Allen, one of her idols, she committed fully to every style. Arnold walked away with the coveted job—plus a new perspective on the dance world. "I tapped, I did jazz, I did musical theater, I did swing dancing, I sang, I acted," Arnold says. "That audition expanded my lens of appreciation, and changed my vision. It was this realization that I can have endless reach—the more knowledge I have, the more access and freedom I have to express myself however I want."

Although she mostly sticks to slaying the tap world today, she still advocates for dancers to diversify their learning. "I went in quite shy and scared, and I came out with a sense of pride, and self-awareness, and self-love," Arnold says.

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Juliet Doherty


Today, you can see Juliet Doherty on the big screen in The Accompanist and High Strung: Free Dance. But the ballerina's pointe-shoe-in-the-door moment came when she was just 11. That year, she played Clara in the Seattle/Pittsburgh tour of the Radio City Christmas Spectacular. The following season, she did the same part in the Florida/Texas leg of the tour, and the year after that, she played Clara in the flagship NYC production.

"I feel like I matured so much in an instant, just stepping into that rehearsal room," Doherty says of the initial experience. From the very first day, the Spectacular team—especially director and choreographer Linda Haberman—expected, and projected, professionalism. "Before that tour, my mom was my teacher, and I was a very challenging student, I think," Doherty says, laughing. "I was very stubborn. I was never really pushed to challenge myself, to look at myself honestly." Dancing in the Spectacular taught her how to self-motivate—and how to take criticism. "I had to tell myself, 'This person is giving me a note, and it's not personal,' " she remembers. "And I have to do this for the greater good of the show."

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Eden Shabtai


Entertainment veteran Eden Shabtai—who now crafts choreography for pop favorites like Chris Brown and Ava Max—made her first foray into the commercial dance world back in 2009, performing in the music video for one-hit wonder Jadyn Maria's "Good Girls Like Bad Boys." Her biggest takeaway from that first job? The value of the connections made on-set. One of Ne-Yo's reps happened to be there; the rep saw potential in Shabtai, and ended up bringing her onboard a Ne-Yo project in 2011, shortly after Shabtai moved to L.A.

"It's so important that when you're working, you're thinking not just of the moment you're in, but also about who you could be talking to, who you could be learning from," she says. "Manifesting is such a big deal, and something that I feel like a lot of people don't understand. Yeah, dance is a lot of hard work, but 98 percent of it is literally the way you think—your vision. You need that vision to be clear, and you need to move towards it."

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Janelle Ginestra-Adams


Before immaBEAST queen Janelle Ginestra-Adams was choreographing her own powerful pieces, she found herself working as a stand-in for none other than Jennifer Lopez. During the pop star's 2014 AKA Tour, directed by Tabitha and Napoleon D'umo, Ginestra-Adams had to master not only the background dancers' choreo, but also every single one of J.Lo's steps. Napoleon and Tabitha were so impressed that they offered her the chance to choreograph one of Lopez's interludes—which meant that Ginestra-Adams' first-ever choreography job was for J.Lo herself. Talk about pressure!

Ginestra-Adams took it all in stride, and says the experience taught her about the courage it takes to find your creative vision. "It forced me to have confidence in my voice as a choreographer," she says. "You have to believe in yourself, and make others believe that what you're teaching them is great." Now, whenever she choreographs, Ginestra-Adams tries to command the room in the most uplifting way possible. "By working with so many people, I've learned how I want to make my own dancers feel: passionate, loved, supported, inspired," she says.


Alex Wong


Yes, "So You Think You Can Dance" All-Star Alex Wong is blessed with the flexibility of the gods—but he says the key to his success is actually self-motivation, a skill he learned at his first job. In 2004, the then–17-year-old earned a spot with the ABT Studio Company, the ultimate ballet career launching pad. Wong loved dancing alongside the other up-and-comers in his Studio Company group (including Isabella Boylston, Cory Stearns, and Matthew Golding), but the biggest lesson he learned that year was about professional accountability. "I remember I was wearing warm-ups all the time in class, and a few months down the road, I took them off and I was not pleased with how my legs were looking and my dancing was looking," he says. "I had to tell myself, 'OK, I'm in charge of maintaining myself now.' "

Now busy with multiple projects in various parts of the dance world, Wong always makes time for technique. "When you leave your school and no one is forcing you to take class every day, you have to actively develop that self-discipline," he says.

All the Dance Highlights of the 2020 Grammy Awards

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There were a lot of things to feel somber about in the lead-up to last night's Grammy Awards. The ceremony was clouded by the recent controversial suspension of Deborah Dugan, the Recording Academy's brand-new president and CEO. And the tragic death of basketball icon Kobe Bryant just hours before the telecast meant that celebs arriving for the red carpet were met outside the Staples Center by a crowd of mourning Lakers fans.

How did the Grammy performers respond to all that bleakness? With power, emotion, and—frequently—truly great dancing. Almost every performance last night included dance in some form.

Here are the dance highlights of the evening.


Lizzo Found Her Black Swans


The ever-fantastic Lizzo opened the show, and her medley included a tutu-clad corps of—as she put it in her Instagram casting call—"ballet dancers that look like me."

The Jonas Brothers Were Born to Hand Jive (Baby)


They performed their nostalgia-steeped single "What a Man Gotta Do" alongside a group of dancers whose choreo threw it all the way back to Grease.

Tyler, the Creator Burned the House Down


Dance wasn't the point of Tyler, the Creator's incendiary performance—which featured an army of head-banging, blond-wigged doppelgängers—but it was a highly effective tool.

Usher and FKA twigs Recognized Prince's Dance Legacy


Two of the best movers in the business (and formidable musician Sheila E.) paid tribute to one of its all-time great dancers. While we would've loved to hear twigs sing, too, her fluid pole routine was sublime.

Ariana Grande Threw an Inclusive, Dance-Filled Slumber Party


Grande's "7 Rings" riffs aurally on "My Favorite Things" from The Sound of Music; her performance last night riffed on it visually with the help of a crew of fabulously femme dancers, including Grande fave Darrion Gallegos.

The Nipsey Hussle Tribute Featured a Beautifully Choreographed Gospel Choir


Their simple but powerful dancing took the star-studded performance, which included appearances by Meek Mill, DJ Khaled, John Legend, Roddy Ricch, Kirk Franklin, and YG, to an even more emotional place.

Rosalía Brought Flamenco to the Grammys Stage


The breakout Spanish star and her huge crew of super-sharp dancers showed us the traditional form's connections to hip hop.

Lil Buck Jooked Alongside Alicia Keys


Halfway through Keys' "Underdog" duet with Brittany Howard, Lil Buck—always a welcome surprise—appeared for a typically fantastic dance break.

Misty Copeland Performed Choreography by Debbie Allen


We had to wait until the very end of the show for one of the most-hyped dance moments of the night: ballet legend Misty Copeland leading a group of beautiful young movers from the Debbie Allen Dance Academy in a routine to "I Sing the Body Electric" from Fame, choreographed by original Fame cast member Allen. (It was a tribute to longtime Grammys producer Ken Ehrlich.)

Let's Get Physical: How and Why to Take Advantage of Your College's PT Resources

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At first, visiting your school's physical therapist is like visiting a foreign country. It sometimes feels as though PTs are speaking a totally different language. ("Wait, what did she just say about my tendonitis?")

With time, you'll come to understand that physical therapy is one of your school's most valuable resources, whether or not you're injured. College is an incredible (and unique) time in your dance career where you have unlimited access to qualified physical therapists. But in case you're still feeling a little culture shock, we talked to the experts about how to make the most of your visit.


How to Know When to Go


Long story short, there's no wrong time to visit your school's physical therapist or athletic trainer. While, of course, it's important to seek help from a professional if you're injured, you might want to make time for a consultation even if you think nothing's wrong.

"A lot of times, you can get muscle imbalances without even noticing until they start to cause a different issue," says Whitney Rowley, licensed athletic trainer and adjunct professor at Point Park University. "Certain choreography might be heavier on one side or leg, so there's a lot more force on that side—we can try to balance those things out."

Rowley emphasizes the difference between an injury and a complaint: A complaint is when you start to feel pain but it doesn't necessarily result in time lost from dancing. An injury is when that pain escalates, resulting in time lost—even one day off from normal activity. "Don't wait for it to become an injury," she says. "Come in when it's a complaint."


Rowley and a student are in the PPU physical therapy office. Rowley is applying a heating pad to the top of the student's thigh, and the student is laughing a little, sitting on the examination table.

Asking the Right Questions


Garfield Lemonius, chair of the dance department at PPU, says to think about the big picture, not just about your current injury or the performance you're gearing up for. "It's an overall approach to prepare you for an art form which is only going to get more demanding as you get to be a professional," he says. "What do you need to prepare yourself for a career in dance?"

He suggests working with your physical therapist or athletic trainer to further develop a true understanding of how the body works. Ask questions about anatomy and physiology, and about medical jargon you might not understand.

In order to best take advantage of the resources available to you, Rowley recommends doing research beforehand. "Look up the professionals at your college, look at their certifications, and if you see someone with a certification that's applicable to you, go in and ask about it." And of course, any physical therapist who lists prior dance medicine experience is going to be a major asset.


Rowley looks up at a student as she massages her foot with some kind of cream from the white container on the examining table. Rowley is smiling at the student, but the student's face isn't facing the camera.

The Most Common Mistakes—and How to Avoid Them


Like Rowley says above, the biggest mistake is waiting too long to meet with a PT or trainer. "We try to educate freshmen especially, just coming in, that if you start to experience pain, you should come in right away," Rowley says. "But we definitely still have students coming in and saying 'Oh, three weeks ago this started hurting, and now it's too painful to dance.'"

She adds, "Another big thing is that a lot of people come in with an injury that they dealt with before college, that they let go over the summer. They show up for fall semester and think it'll work itself out—it almost never does."

The most important thing is to be proactive. College is a rare moment in your dance career that you'll have consistent access to many qualified physical therapists and athletic trainers. One of the biggest mistakes you can make is not recognizing how valuable this can be.

"Use it or lose it," Lemonius says. "When you have these resources available to you, you don't take them for granted."

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