Posture Program. Class 1. Intro.

In Irish dance, impeccable posture is more than just aesthetic—it’s fundamental to executing movements with precision and grace. If you’ve ever wondered:

  • “How do I maintain stillness in my upper body during each dance?”

  • “Why do my arms drift or fail to stay straight?”

  • “How can I prevent forward folding during kicks?”

This program addresses these questions and more, delving deep into the mechanics of posture.

What to Expect:

Coach Fran’s program integrates core strength, technique, drills and importantly, breath control to build a solid foundation for your dance practice. Each session is structured to progressively enhance your posture, ensuring movements are executed with stability and confidence.

Program Highlights:

  • Breathwork strategies to support posture and overall performance

  • Targeted exercises focusing on core stabilization and upper body alignment

  • Techniques to improve arm positioning and prevent unwanted movement

This isn’t a series of random workouts promising quick fixes. It’s a thoughtfully crafted program aimed at delivering lasting improvements in your dance posture and technique.

Integrate the Program Mindfully

To maximize the benefits of Coach Fran’s 10-part posture program, we recommend spacing out the videos over time rather than attempting to learn everything in a single day. This approach allows you to absorb and internalize each concept, ensuring that the techniques become a natural part of your dance practice. By giving yourself the space to focus on one aspect at a time, you’ll build a solid foundation that enhances your posture and performance in Irish dance.

Ready to Transform Your Dance Posture? Enjoy it all!

Toe Height Program. Class 1. Introduction.

Welcome to your Toe Height Program! Here’s how each session flows:

1. Intro – We break down the focus and why it matters.

2. Technique – Learn what proper toe height looks like and how to achieve it.

3. Mobility – Build the range of motion needed to lift through the hips, knees, and ankles.

4. Drills – Apply it all with purposeful movements to reinforce control and height.

Our FORM approach:

Every dancer is different. Some have the range, some have the strength, and some can physically do it—but lack consistent technique. That’s why we assess first, then train smart using our FORM method:

• F – Facilitate: Help the body into position (e.g., ankle turned out, toe pointed, posture aligned).

• O – Optimize: Improve range and strength where it counts—hip flexors, calves, core.

• R – Rehearse: Practice controlled movements like high jumps and strong landings.

• M – Maintain: Lock it in with regular drills that reinforce great toe height and clean lines.

This layered approach builds lasting technique, not just temporary height.

Relax Your Mind Meditation

Choosing to take a little time out to prioritize rest in a world that celebrates busyness and consistent hard work is not easy. It requires mindfulness, self-awareness, and a commitment to create a little space every now and then.

You dedicate so much time and energy into dance, focusing on the intricacies of steps and skills, on top off life outside of the studio..

Try weaving in little pockets of rest into your day. They all add up!  Try this 2 minute 30 second meditation occasionally to find moments of calm and ease amidst the noise.

Reflective meditation

A short mindful meditation.. It’s so easy to start a new week thinking about all that you have to do and look back at where you fell short this last week – this often causes us unease and anxiety. With this meditation we take a moment to reflect on what we did do well and cultivate a confident feeling heading into a new week. .

Morning Meditation – ease into your day.

How about you ease into your day cultivating calm and ease? At times I personally can wake up a little anxious thinking about all that I have to do that day, or immediately jump online and scroll through my phone. I find when I start the day with a meditation practice, setting an intention for the day ahead that I am then calm and focused. First thing in the morning is truly my favourite time to practice mindfulness. And this practice is super short, just 3 minutes! Remember – it’s the small daily improvements and habits that lead to stunning results.

Mobility challenge. Week 3. Intro.

We are now on week 3.. New mobility flows and activations coming this week, bringing more awareness, mobility and strength to our bodies 🙂

Assessment 4. Thoracic spine mobility.

The Thoracic spine (mid/upper back) mobility is very important for achieving good posture. With working on our thoracic mobility we can improve our posture, body language and promote better breathing patterns.