• Light Cardio (quick lap, jumping jacks, jogging in place)

The most effective way to improve your blood flow and heart rate and prepare your muscles for stretching is to begin with a dynamic exercise consisting of a series of short movements.

• High Knees

Stand tall  with your leg shoulder width apart,  begin this motion,  alternate between each of your knees one at a time, lifting and lowering your legs at the same steady speed. Lift your left knee as high as you can and then lower at the same speed, letting your foot touch the ground right before lifting your other knee. 

• Butt Kicks 

Kick your shins back behind you to touch your buttocks with the bottom of your foot.

• Jump Squats

Lower into a squat, your upper thighs should be parallel with the floor or lower. Once you've come to the bottom of the squat position, press down through your feet and jump up explosively.

• Calf Raises

Calf raises combine a calf and hamstring stretch to help you become more supple. To complete a heel raise, stand tall with your feet facing towards the front, lift your heels off the ground until you're only standing on your toes, then return to the beginning position.

• Arm Circles

Circulate your arms while they are extended  through their complete range of motion while standing, increasing the size of your circles each time.

• Lunges

From your quads to your glutes, lunge stretches are a terrific way to stretch several muscles in your lower body. To perform a lunge stretch, stand tall with your feet shoulder-width apart, then move one foot back behind you, bending your front knee and keeping your rear leg as straight as possible. 

• Neck Turns 

If your neck muscles aren't sufficiently warmed up, they can pull. To perform a neck turn, stand up straight with your hands on your hips and glance to the right and left for a beat. Then counter clockwise. 

• Shoulder Rolls 

Shoulder rolls stretch the tendons and muscles in the shoulder area, reducing the risk of neck and back injuries while dancing. To perform a shoulder roll, stand tall with your head forward, lift your shoulders toward the ceiling, and then drop them. T

• Ankle Circles 

Circulate your ankles through their complete range of motion while sitting with your legs extended in front of you, increasing the size of your circles each time.

• Hip Swings 

To warm up your hip joints, stand tall with your feet shoulder-width apart and alternate moving your hips from left to right.

• Split Stretches

Sit upright on the floor with your legs spread out in front of you. They should be as far apart as comfortable. Then, slowly slide your hands in front of you on the ground away from your body. Fold your upper torso forward towards the ground, following your hands. Stop folding when you feel tension in your hips, thighs, or back.

• Toe Touches 

Sit on the floor with your legs straight together in front of you. Bend forward and reach your hands toward your feet. When you touch your feet, gently hold them for 30 seconds. Then slowly roll your upper body back into the upright position. Repeat for as many reps as you like.

• Butterfly Pose

Sit on the floor with your legs bent to the sides and soles of your feet together. Slowly move your heels toward your core. Let your knees fall closer to the mat as you move. Bend forward towards your ankles in a controlled way. Hold this pose until you feel a stretch in your hips and thighs

Understanding the basics

1. Find a comfortable position.

2. Find a breathing technique that works for you.

3. Breathe slowly.

4. Use an alarm to control duration.

5. Timings of 5 minutes can be a good starting point.

6. Don’t rush what you are doing.

Deep breathing

1. Sit or lie in a comfortable position.

2. Breathe out slowly through your mouth and hold for 3 counts.

3. Take a deep breath through your nose and hold for about 5 seconds.

4. Repeat again.

Diaphragmatic breathing

1. Find a quiet place.

2. Start to become aware of how fast or slow you are breathing.

3. Put one hand on your chest and one on your abdomen just below your rib cage.

4. As you breathe in allow your abdomen to rise. Keep your mouth closed and breathe in through your nose.

5. As you breathe out through your nose allow your abdomen to flatten whilst keeping your chest as still as possible.

6. Allow your breathing to become smooth and regular.

The benefits of breathing for athletic performance

• Release tension

• Relieves pain

• Reduces stress

• Reduces anxiety

• Strengthens lungs

• Improved oxygen delivery

• Lower blood pressure

• Muscle relaxation