Beyond the Studio: A Dance Choreographer's Approach to Wellness w/ Sauna

Dance is a sport and artform that demands physical strength, mental resilience, and emotional balance. Rigorous training can strain a dancer's body and mind, so a holistic wellness approach is important. Saunas are a great tool in aiding muscle recovery, flexibility, circulation, and stress reduction. Supporting dancers' physical and mental health can be instrumental in enhancing performance and even sustaining their passion.

Lilly Ramundo is a 23-year-old professional dancer, choreographer, and coach. Growing up recreationally and competitively dancing, Lilly had ambitions to fulfill her childhood dreams and dance full time. She became the first and only high schooler to dance for Brown University after successfully completing time at the Wheeler Dance Company and Loral Sims School of Dance. Following a short sabbatical, she returned as a dancer to Bentley University where she served as Captain and President of their hip-hop dance team, CRAZE, for two years and now acts as head coach and choreographer.

We spent some time in the sauna with Lilly, and learned how she harnesses the power of sauna as part of her holistic approach to wellness as a professional athlete and coach of college athletes.

Potential Sauna Benefits for Dancers (& All Athletes)

Physical --

• Muscle relaxation and recovery: Saunas provide a warm environment that helps to relax muscles, allowing them to recover more efficiently after intense use in dance sessions. The heat promotes blood flow, which delivers essential nutrients and oxygen to the muscles, aiding in their repair. This process can help optimize recovery time, keeping dancers performing at their best.
• Improved flexibility and range of motion: Like a warm-up routine prepares your muscles for exercise, sauna heat can enhance pliability. This makes it a great tool for improving flexibility and range of motion. This is particularly beneficial for dancers, as it allows them to execute complex movements with greater ease and precision. Regular stretching - in and out of the sauna - can lead to long-term improvements in flexibility, which is crucial for maintaining a high level of performance.
• Enhanced circulation: The heat from the sauna can improve blood circulation throughout the body, which is essential for maintaining stamina and endurance during long rehearsals and performances.

Mental --

• Stress reduction and mental clarity: The warmth and relaxing environment of a sauna provides a sanctuary to unwind and de-stress. Heat promotes lower cortisol, mood improvements, and general relaxation, promoting well-being and alleviating stress and anxiety. This mental wellness allows dancers to approach their craft with a fresh and focused mindset.
• Improved focus and concentration: For dancers, heightened mental acuity is crucial for learning choreography, executing complex routines, and maintaining precision during performances. The ability to concentrate fully on their art form can significantly impact a dancer's success and growth.
• Enhanced creativity and artistic expression: Sauna fosters relaxation, which fosters mental clarity and may foster enhanced creativity and artistic expression. This, or any, creative boost can inspire innovative choreography and unique performances, allowing dancers to express themselves more fully and authentically.
• Mindfulness and a deeper connection to the body: Saunas provide an opportunity for dancers to practice mindfulness, focusing on their breath and bodily sensations. This deeper connection to their bodies enhances their awareness of movement and alignment. By cultivating this mindfulness, dancers can improve their technique and performance, as well as their overall well-being.

My Sauna Ritual, as a Dance Choreographer

"As a professional dancer, I spend 6-11 hours each day doing physical activity in the forms of teaching, dancing, or training. So it's really important for me to end my day by using the sauna. Generally, I'll end that day and all my work with fifteen to twenty minutes in the sauna. It has genuinely improved my recovery process and longevity in this sport and my profession.

I love being as relaxed as I possibly can be, so I use a scent - my favorite one is Arctic Berry. I also like to take time to stretch a little it in here and gua sha just so I can kind of use everything all at once and know that its being put to good use for my body."

Integrating Sauna with Other Wellness Practices

A holistic approach to wellness encompasses the comprehensive care and attention required to maintain peak physical and mental performance. It ensures that dancers are not just focusing on one aspect of their well-being but are nurturing their entire being to achieve optimal performance and longevity in their careers.

In addition to sauna, there are a number of additional practices that can support an athlete's wellbeing:

• Nutrition and Hydration. Proper nutrition fuels the body, providing the necessary energy and nutrients to sustain long hours of practice and performance. Hydration is equally important, as it helps support muscle function and prevents fatigue. Professional dancers often emphasize the importance of a balanced diet rich in proteins, carbohydrates, and healthy fats - along with adequate water intake - to keep the body in top condition.
• Stretching and Mobility. These practices enhance flexibility, prevent injuries, and improve overall body alignment, which is essential for executing complex dance movements. A variety of stretching techniques and mobility drills can be helpful in ensuring dancers remain agile and adaptable to the demands of their sport.
• Sleep and Rest. Quality sleep allows the body to repair and regenerate, while rest periods prevent burnout and overuse injuries. This is why dancers like Lilly prioritize getting sufficient sleep and listening to when their body needs rest to allow their body to recuperate fully.

"I usually get home pretty late from work - 11 or 12 PM. I've noticed since adding the sauna to my recovery routine that my sleep has improved tremendously. I feel more energized in the morning, I'm able to fall asleep faster, and the sleep that I have is a full long sleep and I'm not waking up several times in the middle of the night and that definitely improves the way I dance."

• Mental Health. Mindfulness, meditation, and other emotional and psychological well-being practices help reduce stress, enhance focus, and foster a deeper connection to the body and mind. Many athletes regularly engage in mindfulness exercises and meditation sessions to cultivate a calm and centered mindset, which is crucial for creative expression and performance under pressure.

When these, and other, wellness practices are integrated, they may work synergistically to support a dancer's career. By addressing the physical, mental, and emotional aspects of well-being, dancers may achieve a harmonious balance that enhances their performance, creativity, and overall quality of life. This holistic approach not only helps dancers excel in their art but also ensures they can sustain their passion for dance over the long term.

My Advice to New Dancers

"You know who you are better than anyone else. Be sound in your skills, values, and morals even if they are not at the level you would like. The only thing that can stop you is if you give up and let people determine who you are. Continue to be authentic and you will end up exactly where you need to be."

Health & wellness claims have not been evaluated by the FDA and the product is not intended to diagnose, treat, cure or prevent any disease.

Stay Tuned, Updated & Curious

Sauna, and other heat modalities, are being researched around the world. We are paying close attention to these ongoing studies, discussions, and discoveries, and will continue to share them here for you to reference as you continue your sauna journey. Our intent in sharing these stories and resources is simply to introduce you to information that may be helpful as you discover the power of sauna in your life. Please honor your body's needs and consult your physician for sauna practices that support your health and well-being. 

Happy researching, reading, and discovering all sauna has to offer!