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The Benefits of Ashtanga Vinyasa Yoga for Dancers
Bringing Eastern Art forms to the West
by Jessica Aiken

As a Dancer, whether it be Break-dance, Ballet, Burlesque, Belly Dance, Tribal, or Hawaiian, every dancer relies on flexibility, confidence, and balancing or centering of the body. Belly dancers are specifically concerned with hip mobility/flexibility and balance. It is widely known that yoga is beneficial to all dancers for these reasons and many others such as: strength, posture improvement, improved circulation, and purifying the body from toxins. Ashtanga Vinyasa Yoga has a unique similarity and bond with Middle Eastern Dance Forms, especially Belly dance in that they both offer the practitioner a spiritual connection and can be thought of as moving meditation - moving from one asana (posture) to the next much like moving through the transitions from step to step of a dance performance.

Ashtanga Vinyasa Yoga or POWER yoga as it is referred to in the west is a form of Hatha yoga that focuses on linking the asanas (postures) with the pranayama (breath control) into a flowing yoga practice. Because of the unique aerobic capabilities of Ashtanga it warms up the body prior to deep stretching to stretch more safely. Also due to the aerobic nature of Ashtanga stamina is created, this is beneficial to the dancer's body for overall performance endurance.
In the Primary series of Ashtanga the first half of the practice is a warm up (sun salutations) and standing postures, and the second half of the practice is a seated series and finishing sequence. The sun salutations are aerobic in nature getting the blood flowing, the heart rate up and using pranayama (breath work) to bring fresh oxygen to the blood improving circulation. The standing postures are very beneficial for the dancer's body focusing on balance, focus, strength, confidence, and equalizing/balancing both sides of the body. The seated series consists of many stretches for the hamstrings, hip openers, and core strengtheners. The seated series postures are extremely therapeutic for the dancer working out any remaining stress, tension, and toxins from the body.

Between each seated posture in Ashtanga Vinyasa Yoga is a Vinyasa (a series of postures linked together in a flow). The Vinyasa focus on building core strength, keeping the heart rate up throughout the practice, and creating energy (prana) throughout the body. The finishing sequence is restorative in nature and very beneficial for the Dancer's back flexibility, imperative for dance posture & flowing hip work. The final posture in the Ashtanga Vinyasa practice is Savasana. This pose is a time to reap the benefits of the practice, taking a few last moments to relax and meditate while receiving personalized adjustments from your instructor.

One of the most precious gifts a yoga practice offers is a mind/body experience bringing clarity and peace to the mind. Middle eastern dance also offers this benefit as many dancers feel a spiritual connection simply from the act of the dance itself! At Arabesque studio in Chicago we are offering a unique situation where Yoga and Dance come together complementing each other bringing Eastern spirituality and movement to the west.

Benefits of Yoga for Dancers:
Flexibility
Strength/Muscle Toning
Stamina
Improved Hip Mobility/Flexibility
Balance
Posture Improvement
Stress Relief
Confidence
Improved Lung Capacity
Improved Circulation
Clarity of the Mind
Purification of the Body

Some suggested Yoga poses for Dancers:

Baddha Konasana (bound angle posture) - This posture opens the groins, opens the hips, and stretches the spine. Overall great for dancers, especially for body undulations/wave-ups thru the spine, hip figure eights of all kinds and isolations.
Padagusthasana/Padahastasana (Foot and Big Toe Posture & Hand to Foot Posture) - These postures purify toxins in the body that collect in the intestines and abdomen. These postures stretch the hamstrings and calves. Fantastic for all our traveling steps such as camels & walking hip shimmy as well as for the footwork. Vrksasana (Tree pose) - This pose stretches the front of the chest and the hips. It strengthens the quadriceps and spine. It balances and tones the spine. It also tones the legs and feet. Tree pose is also an excellent hip opener. Works you out for Snake-like arm movements, arm stamina & spinal ripples/undulations. Uttitha Triksonasana (Extended three angle posture) - This posture stretches the front of the leg (quadraturs laburnum and ellipsoids) and the back of the leg (hamstrings, gastronomies). It strengthens the quadriceps and peronius. It also opens the hips, chest, and elongates the spine. It realigns the skeletal system. This posture is especially is good for backaches, menstrual cramps, digestion, and respiratory problems. Hip shimmies of all kinds can be achieved & improved with this strength.
Prasarita Padottanasana A-D (Spread leg/foot stretching postures) - This asana (posture) stretches the low back, calves, and chest. It strengthens the quadriceps and hip flexors. The benefits are the hamstring and abductor muscles are stretched while the head is below the heart. Perfects sharp directional hip work such as hip drops & lifts. The head below the heart reverses the blood flow and effects or gravity, which relieves pressure on the back and revitalizes the internal organs. This series of postures also improves hip flexibility and tones the abdominal muscles. Belly rolls &flutters. It also corrects spinal abnormalities.

For further information on Belly Dance, Burlesque, Tribal, or Hawaiian dance:
please contact Sonya Hohmann - owner of Arabesque www.ArabesqueChicago.com 3703 N Elston Ave in Chicago 60618

or further information on Ashtanga Vinyasa Yoga:
please contact Jessica Aiken
jessica@smileyogachicago.com
Smile Yoga will guide you through meditative and aerobic Yoga Journey! (Jessica will take requests in her classes--so if there is something specific you would like to work on let her
know at the start of class.)