Your Best Body

Pilates, PT and Pool Time: Adrian Danchig-Waring's Workout

NYCB principal Adrian Danchig-Waring in rehearsal. Photo by Erin Baiano, Courtesy NYCB.

Cross-training to heal: Since 2010, principal dancer Adrian Danchig-Waring has dealt with flare-ups of painful stress fractures in his shins. When we spoke, he was working on healing those "dreaded black lines," substituting physical therapy, cardio and strength work for his usual dance-heavy schedule with New York City Ballet.

Pool time: Unable to participate in company class or bear much weight, Danchig-Waring has taken up swimming for 30 to 60 minutes daily. "It's become sort of my new passion," he says. He likes the sport for its no-impact, high-cardio nature and often follows lap workouts from a training website called goswim.tv. He cycles through various strokes, like freestyle, crawl and backstroke, to condition different muscles in his arms and shoulders.

Strength in numbers: Danchig-Waring takes a group fitness class, typically Pilates, after each swim. At first, he was surprised by how much he enjoyed the atmosphere. "But then I realized my whole life as a ballet dancer has been group fitness. There's this healthy sense of competition and collective energy that motivates, and it helps to push yourself further."

Off-his-feet footwork: Pilates mat work is especially perfect for him since most of the class is done lying down or on all fours. This allows Danchig-Waring to articulate his feet through demi- and full pointe in non–weight-bearing exercises, like the single-leg stretch and criss-cross. "Foot strength is such an essential part of this rehabilitation," he says.

Retraining the body and mind: Danchig-Waring works with a physical therapist twice a week on what he calls "neurologic reconditioning." He's coached through basic exercises, like sitting on the edge of a bench and slowly rising to relevé in parallel while holding a tennis ball between his ankles. Though the movements aren't complex, it's a mental challenge. "I focus on firing specific muscle groups that are otherwise resistant to working." The aim is to relieve some of the burden from his shins and toes and instead rely more on his glutes and abductors for stability.

Discovery zone: Inspired by his injuries, Danchig-Waring is on a mission to better understand ballet's mechanics—in the past, he even took a kinesiology lab at New York University. Despite being a principal dancer, he says, "I feel like a total novice when it comes to how the body is designed to move." Ballet is about so much more than forcing the body into beautiful shapes, he says, so now he's learning to dance in a way that's healthier and more sustainable.

Postelwaite and Pantastico's powerful reunion in "Cendrillon." Photo by Angela Sterling, Courtesy PNB.

Lucien Postlewaite's Prince was anything but charming last February in Pacific Northwest Ballet's production of Cendrillon, Jean-Christophe Maillot's contemporary take on the Cinderella story. He strutted and preened, egged on by his friends. But once this prince met Cendrillon at the ball, his egotism gave way to lyrical grace, from the curve of his neck through his elegant extensions. For her part, Noelani Pantastico embodied the role of Cendrillon, taking us on her journey from a lonely, unwanted stepdaughter to a lovestruck young woman. Both dancers glided through the technically demanding choreography, infusing it with heartfelt emotion. This may be a fairy tale, but the romance felt real.

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via Instagram

Usually, it's the jaw-dropping moments on the stage that leave us equal parts inspired and amazed. But National Ballet of Canada principal Svetlana Lunkina has us totally in awe of her behind-the-scenes routine. A 2015 Pointe cover star (and former Bolshoi dancer), Lunkina shares as many clips on Instagram of her classes and rehearsals as she does glam stage shots. Earlier this week, she shared her floor workout—and you have to see it to believe it.

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Your Best Body
Photo by Paul Kolnik, courtesy New York City Ballet.

This time of year, we're used to seeing dancers embodying the flavors of The Nutcracker's magical Land of Sweets. But the real-life equivalents of those seasonal treats are more than just holiday guilty pleasures, and have benefits that could help you get through a crazy month of performances. Here are a few reasons to indulge in the spices and flavors of the season—now, and all year long.

Peppermint

This powerhouse herb has an abundance of benefits to help you get through a busy performance season. It's been known to aid digestion and help calm anxiety, and one study found that inhaling its vapors may improve athletic performance. Smelling peppermint has also been found to increase focus. You don't just have to get it from candy canes: Try brewing a hot cup of peppermint tea between rehearsals, or to wind down after a long day.

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Richmond Ballet dancers show off two adoptable shelter dogs at its annual "Pupcracker." Photo courtesy Richmond Ballet

If you're looking to upstage Clara, there's no better way to do it than with a four-legged furry friend—especially when that furry friend is looking for its forever home. Cue Richmond Ballet: During its December 16 and 21 matinees, the company is teaming up with the Richmond SPCA to present the "Pupcracker," special Nutcracker performances featuring adoptable shelter dogs. Several pups make their stage debut during the party scene as the guests bring their family pets to and from the Silberhaus home. Audience members can then meet—and adopt—the dogs during intermission and after the performance. The SPCA even provides a crate, collar, leash and treats so that patrons can bring their new family members home after the show.


Audience members can meet and adopt featured dogs during intermission. Photo Courtesy Richmond Ballet.

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Rudolf Nureyev and Merle Park in "The Nutcracker" (1968). Photo by Donald Southern, Courtesy of the Royal Opera House Collections.

Given the thousands of incarnations The Nutcracker has undergone—from tiny-tot productions in small-town studios to grand modern classics—the ballet's Grand Pas de Deux from Act II has remained remarkably intact. With slight variations, most professional dancers have seen its familiar choreography at some point or another. Tchaikovsky's radiant score calls to mind elegant promenades, partnered penchées and slow, supported développés.

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Training
Photo by Taylor-Ferné Morris.

I have flatter feet and want to make them look better on pointe. Are there any special pointe shoes for my foot type? —Joana

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Photo by Kyle Froman

Peek inside Devon Teuscher's pointe shoes and you'll see a discreetly placed number. "I want to see how many shoes I go through in a year," says the American Ballet Theatre principal. "Last year it was close to 200 pairs." Teuscher keeps a Sharpie handy for this season's count in a small pouch containing other shoe accessories like ribbons and elastics. It's one of a handful of carefully organized pouches stored in her red mesh bag. "I'm definitely not a pack rat," she says of her no-frills style. Teuscher's bag came from Ascot + Hart, a California boutique that her sister introduced her to. "I love that it's breathable and lightweight and it can pack quite a bit. It's also easy to wash."

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