Dancers WarmUp Mat

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Follow along to the warm up Blossom uses to begin sessions at the Mark Morris Dance Center in Brooklyn, New York. It focuses on preparing the core, hamstrings, ankles, feet and neck for the sudden and demanding movements required by dancers. Use it as a prep for any sports, to wake up in the morning or to restore your body after long periods of sitting. Visit Blossom at her studio in Brooklyn, NY at Bridge Pilates.

What Others Are Saying


  1. Lannette
    Lannette 3 years ago

    I’ve continued to do this at least weekly but often twice weekly and it’s been incredibly balancing. Along with the other Pilatesology work I’ve been doing, I t’s also helped me to better internalize my core and improve movement and control of my formerly stiff low back. This is improving SIJ stability.

  2. Lannette
    Lannette 3 years ago

    I can not get enough of this warm-up. Love it!

  3. Lannette
    Lannette 3 years ago

    Loved this! Even those misery curled toe circles with extra tongue circles. So crazy how that works.

  4. mademoisellemia11 4 years ago


  5. Estelle Shaw 6 years ago

    Hi Blossom – I teach ballet to theater college students here in LA and have done a combo of all the warm ups (crediting you and Kathy Grant) before barre. My students love it and were thrilled to hear that students at NYU do this! As a former dancer myself, I love doing it with them to get my body ready to teach! The imagery is key for such a visual person like me. Love it!! Thank you for passing on all your knowledge.

  6. LKVB 6 years ago

    I love these warm ups and can’t tell you how much this beat up athlete appreciates your classes. Super stuff!!!

  7. Lynn Pringle 6 years ago

    Hi Blossom: love all those deceiving little actions that really make us work and think!

  8. joesmat 6 years ago

    Blossom Leilani Crawford – Thank you for sharing the work.
    Why does the Warm Up not include the backbody, i.e., any “extension” work!
    Thank you, and do keep that delightful smile going!

    • Blossom Leilani Crawford Author
      Blossom Leilani Crawford 6 years ago

      I was trying to keep the warm up short. I think a cat with some extension would have been great. Thanks for the comment. Aloha, Blossom

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