Health & 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 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.

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Photographed by Jayme Thornton for Pointe.

If you are a dance lover in South Korea, EunWon Lee is a household name. The delicate ballerina and former principal at the Korean National Ballet danced every major classical role to critical acclaim, including Odette/Odile, Giselle, Kitri, Nikiya and Gamzatti. Then, at the peak of her career, Lee left it all behind.

In 2016, she moved to Washington, DC, to join The Washington Ballet. The company of 26 is unranked, making Lee simply a dancer—not a soloist, not a principal and not a star, like she was back home.

"I try to challenge myself, and always I had the urge to widen my experience and continue to improve," she says one blustery winter day after company class, still glowing from the exertion of honing, stretching and strengthening. "When I had a chance to work with Julie Kent, I didn't hesitate."

Lee with Brooklyn Mack in the "Le Corsaire" pas de deux. Photo by Theo Kossenas, Courtesy TWB.

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Photo by Matthew Murphy

We do a lot of fast frappé combinations at barre, but my footwork is still a mess. Do you have any tips? —Anna

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Photo by Jim Lafferty for Pointe.

Have you ever attended an audition and wished that you knew what the director was looking for? We've rounded up some of our favorite quotes from our Director's Notes column over the past few years to give you a deeper glimpse into the minds of 10 artistic directors.

Ashley Wheater, Joffrey Ballet

"I want to develop and nurture artists," says Wheater, seeking "people who are not afraid to be expressive, and understand all the layers that go into making a work above and beyond the steps."

Ingrid Lorentzen, Norwegian National Ballet

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Photo via Instagram.

When you spend as much time on the road as The Royal Ballet's Steven McRae, getting access to a proper gym can be a hassle. To stay fit, the Australian-born principal turns to calisthenics—the old-school art of developing aerobic ability and strength with little to no equipment.

"It's basically just using your own body weight," McRae explains. "In terms of partnering, I'm not going to dance with a ballerina who is bigger than me, so if I can sustain my own body weight, then in my head I should be fine."

Today, McRae shares videos of his workouts on social media (where he has approximately 150,000 Instagram followers). They are often shot in his dressing room, with a chair as the only prop while he does développés from an arched handstand, for instance—a feat of upper-body strength and flexibility.

"I think people are genuinely intrigued and interested in what we do: I get lovely comments offering suggestions to alter the exercise."

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Photo via @abtofficial on Instagram.

Though according to our calendars today is the first day of spring, it feels like anything but. That's why we've been extra jealous watching American Ballet Theatre dancers' Instagram posts from their tour to Singapore. From swimming in rooftop pools to hiking with monkeys to jet-lag influenced shenanigans (oh, and dancing Swan Lake), their photos are making us believe that warm weather really is on its way. We rounded up some of our favorite shots from the first half of ABT's Asian tour; they'll spend this week in Hong Kong dancing Alexei Ratmansky's Whipped Cream. Keep the photos coming, ABT!

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Last July Hamburg Ballet presented the world premiere of John Neumeier's Anna Karenina, a modern adaptation on Leo Tolstoy's famous novel. Hamburg Ballet coproduced the full-length ballet with the National Ballet of Canada and the Bolshoi, the latter of which will premiere the work March 23 (NBoC will have its premiere in November). The production will feature Bolshoi star Svetlana Zakharova in the title role. This is especially fitting as Neumeier's initial inspiration for the ballet came from Zakharova while they were working together on his Lady of the Camellias. The following video delves into what makes this production stand out.

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Beijing Dance Academy students Pei Yu Meng and Wang Yuzhiwan in rehearsal. Photo Courtesy BDA.

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Pei Yu came to the school at age 10 from Hebei, a province near Beijing. Now 20, and in her third year of BDA's professional program, she is an example of a new kind of Chinese ballet student. Founded in 1954 by the country's communist government, BDA is a fully state-funded professional training school with close to 3,000 students and 275 full-time teachers over four departments (ballet, classical Chinese dance, social dance and musical theater). It offers degrees in performance, choreography and more. BDA's ballet program has long been known for fostering pristine Russian-style talent. But since 2011, the school has made major efforts to broaden ballet students' knowledge of Chinese dance traditions and the works of Western contemporary ballet choreographers. Pointe went inside this prestigious academy to see how BDA trains its dancers.

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