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Emily Giacalone, modeled by Nicole Kennedy of Marymount Manhattan College

We get it: Dance is exhausting, and sometimes all you want to do during a quick break is, well, nothing. Bill Evans, director of the Evans Somatic Dance Institute, recommends the following options, which are both relaxing and recuperative for the stresses dance puts on your body. From energizing restorative poses to deep breathing, here are five ways to make your downtime work for you.

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Dance News
Flamenco students at Lizt Alfonso Dance Cuba. Photo by Toba Singer

Lizt Alfonso Dance Cuba's downtown Havana studios are on a plaza where you see few tourists. A historic landmark, the building is now where 1,300 dance students learn the Cubanismo style, 30 of them in its academic program. Artistic director Lizt Alfonso trained in classical ballet at Cuba's National School of the Arts, but not endowed with what Cubans call condiciones, a "ballet body," she dreamed of putting all Cuban dance styles onstage in one evening. To critics, her project was overreaching, but Alfonso turned a deaf ear to the word "can't."

Laura Alonso, respected teacher and daughter of eponymous ballet figures Alicia and Fernando Alonso, liked her idea. Having hired Alfonso to teach, Alonso also provided her rehearsal space. Cuba's then-President Fidel Castro saw a performance, and enthusiastic, intervened to remodel the building Alfonso wanted. Besides studios, the building, with its brightly painted walls, has a costume shop, classrooms, a cafeteria, gym, recording studio and offices, and a terrace café. From LADC, specialists in dance, music, costume and stagecraft send company tours to New York, Los Angeles, Toronto, Las Vegas and Tel Aviv.

I asked Alfonso how the school is organized.

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Dance News
Photo by Rachel Papo

When Monica Stephenson was a student at Houston Ballet Academy, she was cast as Lauren Anderson's swan double in Swan Lake. The role was just a few walks in Odile's tutu and a veil as the scene changed, but it was a thrill for the 18-year-old Stephenson. Anderson, one of the few principal ballerinas of color, was the inspiration for Stephenson to attend Houston Ballet Academy.

For the role, wardrobe gave Stephenson a few pairs of Anderson's special-order pointe shoes that were brown to match her skin tone. "That really helped me," Stephenson says. "I wound up wearing her specs my entire career. Sometimes people don't realize when they're impacting a young person."

Stephenson never forgot what it meant to have a role model like Anderson. She knew she'd want to inspire ballet students of color herself someday.

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To Share With Students
Ingrid Silva (via Instagram)

We always love a chance to celebrate women—especially when they're dancing women. Female artists are powerful, strong, delicate, caring, thoughtful, complex, emotional and compelling. They captivate us with their storytelling and technique. We are so thankful for their willingness to share their gifts with the world!

Here's a list of women (that is in no way even close to comprehensive) who we feel should be celebrated on this holiday. Check them out, and, over on our Facebook page, tag a woman in dance who you feel should be celebrated today.

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Dance Teacher Tips
Joanne Chapman teaching turns (photo by Dan Boskovic, courtesy Joanne Chapman School of Dance)

Think back to your newbie dancer days. Can you remember your introduction to spotting? It might've involved staring hard at your own reflection in the mirror as you wrestled with your first pirouette. Or maybe your teacher had you put your hands on your shoulders as you attempted a series of half-chaînés across the floor.

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Nathalia Arja in George Balanchine's "Emeralds." Photo by Alexander Iziliaev, courtesy of Miami City Ballet

Whether it's a wardrobe malfunction or a spectacular, opera-house–sized fail, onstage mistakes happen to everybody. See how these four professionals survived their worst mishaps—and what they took away from them.

Sterling Baca

Baca in Ben Stevenson's Cinderella. Photo by Alexander Iziliaev, courtesy of Pennsylvania Ballet

"There I was on my very first day at the Metropolitan Opera House: on my hands and knees, center stage," recounts Pennsylvania Ballet principal Sterling Baca. He had joined American Ballet Theatre from the ABT Studio Company two weeks prior and didn't see a crucial casting sheet for the Don Quixote dress-tech rehearsal until minutes before it started.

In a domino-like sequence of unfortunate events, Baca had managed to get only half-dressed, and he missed his entrance and his character's dance with Kitri. Then he remembered too late that he was also supposed to catch Basilio's guitar. He turned around from setting down a tambourine to see the guitar already soaring through the air. He dove for it, but it grazed his fingertips, hit the floor and broke.

Baca had some literal and metaphorical pieces to pick up and apologies to make to the wardrobe and props departments, artistic staff and his fellow dancers. Luckily, everyone understood that he was new and "showed mercy," he says.

The Lesson: Although Baca can laugh about the incident now, he warns that "it only turns into a joke when you don't do it again." His advice? Double- and triple-check every single piece of paper on the call board.

Michaela Harrington in Amy Ernst's Believe (photo by Ed Flores, courtesy University of Arizona School of Dance)

Ah, winter break: two to four weeks of well-deserved time off. While you might just feel like using your break to become one with the couch (no judgment!), we have a few ideas you should hear on how to prep for the best spring semester ever.

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Dancer Health

Did you know that, right now, there's a big party happening in your gastrointestinal tract, with billions of bacteria? It's known as your microbiome, and it's filled with both healthy and unhealthy bacteria, including probiotics—a healthy kind that can provide your dancer bod with a bevy of benefits. Dance Spirit turned to Tiffany Mendell, MS, RDN, CDN, of Lara Metz Nutrition in NYC, for a crash course on all things probiotic, and the best ways to incorporate them into your diet.

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Ellie Wagner (center) at Hall of Fame Dance Challenge's 2018 Nationals (photo by Hall of Fame, courtesy Wagner)

Each competition season comes with a range of emotions—emotions that tend to test even our strongest dance friendships. We spoke with comp-world veterans about how to deal with five common friendship-ruining competition scenarios, so you can keep the "forever" in "BFF."

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To Share With Students
Cheyenne Murillo and her partner Sasha Altukhov at Millennium Dancesport Championship. Photo courtesy of Murillo

It seems everyone is trying to break into the ballroom scene these days, and we don't blame them—it's ALL kinds of fabulous!

But getting started can seem overwhelming for everyone involved. Whether you're a studio owner looking to implement a new ballroom program or a student looking to get started, you're likely to have A LOT of questions.

To help, we've talked with Cheyenne Murillo, U.S. Open Pro Rising Star Champion and teacher at Strictly Ballroom in Orem, Utah, to answer five questions every aspiring professional is sure to have.

You're welcome!

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Madi Hicks in Jeff Edwards' ballet class at Juilliard (Kenneth Edwards)

You know what unfortunately goes hand in hand with the greatest time of year? The dreaded cold and flu season. But, never fear—you can stay ahead of the curve this year by keeping your immune system working smoothly before the sniffles set in. We've rounded up our best tips and tricks to help you stay healthy (and dancing!) all season long.

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Thinkstock

You and your phone have more in common than you might guess, says Dr. Rafael Pelayo, pediatrician and clinical professor at the Stanford Center for Sleep Sciences and Medicine. "If you charge your phone halfway, it works for a few hours," he explains. "But it's not performing at its full potential, and you have to be careful about how you use that energy."

It'd be nice to just plug into the wall for nine hours until you hit 100 percent battery, but for (human) dancers, it's not that simple. So DS asked Dr. Pelayo and Dr. Argelinda Baroni, co-director of the Child and Adolescent Sleep Program in the department of child and adolescent psychiatry at NYU Langone Health, how to maximize your own battery life—ensuring you'll dance better and more safely in the process.

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