Teaching the Sun Salutation for Dance Class

Balancing, Breathing & Stretching Yoga Exercises for Dancing Schools

© Rachel Wills

Sep 25, 2009

The sun salutation or surya namaskar, as it is otherwise known, is a series of movements from hatha yoga that exercises the body in special ways. According to Donald Butler's Tenminute Yoga [Cassell Illustrated, 2003], yoga happens to be beneficial to dance practice in the following ways:

• Breath control
• Ability to focus the mind
• Promotes suppleness
• Helps manage body movement
• Practices coordination
• Develops balance
• Aids strength
• Reduces the likelihood of injury

Warm Up Exercise for Dance Class

Although this yogic sequence works well as a preliminary exercise for dancing practice, a warm up exercise must be performed prior to the sun salutation in order to warm and stretch the muscles. The dance instructor may begin the dance lesson via limbering exercises where the students may stand easy and swing the limbs and pivot gently at the waist, rather like a rag doll for a few minutes

Differentiation in the Dance Lesson Plan

Once the students have been sufficiently warmed up, the dance students may embark upon the sun salutation. The dance instructor must differentiate for the diverse abilities of the students. For those who have limited flexibility in the hamstrings, for instance, the knees may remain slightly bent when doubling over. Those with limited balance ability may use a support.

Dance Instruction on Performing the Sun Salutation

The sun salutation is not a series of postures, (or asanas) but a dynamic limbering exercise that must be moved through in a slow and controlled manner. It may be practiced via the following movements:

1. Stand upright, face forward and hands in prayer position and slowly breathe out (fig 1)
2. Breathe in, reaching the arms skywards and lean slightly back
3. Breathe out whilst bending forwards at the waist and touching the toes (fig 2)
4. Move the left leg behind the right in a lunge and bring both hands to the floor, parallel with the right foot and look ahead. Breathe in
5. Move the right foot back and place it alongside the left foot, straighten both legs and lower the head between the arms. Look down and point the posterior upwards. Pause in the breath (fig 3)
6. Bring the chest and the knees down to the floor and look ahead, keeping the posterior raised. Breathe out (fig 4)
7. Lift the head to face forward, allowing the legs to trail behind on the floor. Breathe in (fig 5)
8. Lift the posterior again to repeat the position described in number 5. Pause in the breath
9. Bring the right foot forward in parallel with the hands and face forward. Pause in the breath
10. Bring the right foot forward and place it alongside the left foot and repeat the position described in number 3. Breathe out
11. Straighten up and bring the hands upwards once more. Breathe in
12. Complete the salutation, breathing out as described in position 1 in prayer position
13. These movements may be repeated in reverse

Stretching Workout for Dance Students

The sun salutation can be performed regularly in dance class in order to maintain the physical skills required in dance. Breathing, concentration, centring the body, flexibility, physical strength and balance are but a few of these important skills. The incorporation of such yogic movements will also reduce the likelihood of injury during dance practice. The dance teacher must make allowances for the differing abilities of the dance students whilst practicing the sun salutation.

Beneficial Yoga for Dance Classes (fig 1)

Stretching Exercise for Hamstrings (fig 2)

Back Stretches in Yoga (fig 3)

Floor Exercises for the Back (fig 4)

Shoulder Stretches (fig 5)

Print Article

View All Articles

How to subscribe to feeds