Dance Break
Step away from the stress.
Move.
Breathe.
Reconnect with yourself in just a few minutes.
Dance Break
Welcome to your virtual Dance Break.
This space is here to support your well-being through short, guided movement moments — no experience needed, no judgment, just time for you.
Whether you're on a quick break, winding down after a shift, or looking to reset between responsibilities, this is your invitation to move at your own pace. Choose a prompt, follow along, or explore freely — even one breath and one movement can make a difference.
Dance Break
Welcome!
To help our learning and measure the impact of our program, please fill out this short survey before starting your Dance Break. This survey will help us understand your current experiences and well-being before participating in Dance Break. Your responses are confidential and will be used to improve the program and report on its impact. Please answer honestly — there are no right or wrong answers.
Foundations Movement Library
Explore the seven building blocks of movement — simple, powerful, and for everyone.
These seven base actions — bend, stretch, turn, rise, jump, dart, and glide — are the foundation of dance and expressive movement. Each short video breaks down one action into simple steps, with variations for all comfort levels.
Learn them individually, mix them together, or use them as starting points for your own movement exploration. The goal isn’t perfection — it’s to feel present, release tension, and move in a way that restores your energy.
FOUNDATIONS LIBRARY
7 Base Movements
BEND
FOUNDATIONS LIBRARY
Base Movement #1
Core Movement: Soft bending in joints and spine helps release tension and invites grounding.
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Level 1: Seated or standing knee bend — gentle mini squat, keep weight even.
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Level 2: Add upper body: bend at hips into a small forward fold, then roll up.
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Level 3: Combine knees and spine: sway side to side with deep plié bend, breathing into the back.
Restorative Intention: Soften the body, connect to earth, let go of rigidity.
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00:12Bend (seated) Level 1Slowly bend your knees just a little. Feel your feet rooted. Straighten. Bend again. Breathe.
00:14Bend (seated) Level 2Now, add your upper body. Bend your knees, fold forward a bit at the hips, then roll back up, stacking your spine slowly.
00:12Bend (seated) Level 3Try a side sway: bend your knees and gently sway side to side. Let your head and shoulders follow.- 00:12Bend (seated) Level 1Slowly bend your knees just a little. Feel your feet rooted. Straighten. Bend again. Breathe.00:14Bend (seated) Level 2Now, add your upper body. Bend your knees, fold forward a bit at the hips, then roll back up, stacking your spine slowly.00:12Bend (seated) Level 3Try a side sway: bend your knees and gently sway side to side. Let your head and shoulders follow.
STRETCH
FOUNDATIONS LIBRARY
Base Movement #2
Core Movement: Gentle lengthening helps open tight areas and create space in the body and mind.
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Level 1: Seated or standing arm stretch overhead, reach up one arm at a time.
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Level 2: Full-body stretch: arms overhead + slight side bend left/right.
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Level 3: Dynamic stretch: reach arms, then open wide to sides while stepping one foot back.
Restorative Intention: Create room for breath, invite openness, feel uplifted.
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00:12Stretch (seated) Level 1Reach one arm overhead. Switch arms. Feel the side body open.
00:17Stretch (seated) Level 2Reach both arms up, inhale, then lean gently to one side. Exhale. Come back up. Try the other side.
00:17Stretch (seated) Level 3Reach arms up, open them wide to the sides. Step one foot back and reach forward gently. Feel your whole body lengthen.
00:12Stretch Level 1Reach one arm overhead. Switch arms. Feel the side body open.
00:16Stretch Level 2Reach both arms up, inhale, then lean gently to one side. Exhale. Come back up. Try the other side.
00:18Stretch Level 3Reach arms up, open them wide to the sides. Step one foot back and reach forward gently. Feel your whole body lengthen.
RISE
FOUNDATIONS LIBRARY
Base Movement #3
Core Movement: Lifting movements help cultivate lightness and energize tired bodies.
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Level 1: Seated or standing: inhale arms up, lift chest.
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Level 2: Standing: slowly rise onto toes, lower back down.
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Level 3: Flow: rise onto toes while sweeping arms up and open.
Restorative Intention: Feel lifted, hopeful, and renewed.
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00:09Rise (seated) Level 1Inhale, lift your arms up. Exhale, lower them down.
00:11Rise (seated) Level 2Slowly rise onto your toes as you lift your arms. Lower back down softly.
00:15Rise (seated) Level 3Flow: rise onto your toes, reach arms up, open them wide, and come down. Feel taller each time.
00:09Rise Level 1Inhale, lift your arms up. Exhale, lower them down.
00:11Rise Level 2Slowly rise onto your toes as you lift your arms. Lower back down softly.
00:14Rise Level 3Flow: rise onto your toes, reach arms up, open them wide, and come down. Feel taller each time.
JUMP
FOUNDATIONS LIBRARY
Base Movement #4
Core Movement: Light bouncing helps shake off tension and restore playful energy — optional for joint safety.
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Level 1: No jump — just light heel lift or knee bounce while seated or standing.
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Level 2: Tiny hop in place, soft knees on landing.
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Level 3: Small repeated hops or a gentle skip side to side if space allows.
Restorative Intention: Let the body play; shake off heaviness; reconnect to joy.
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00:10Jump (seated) Level 1No jump needed — just bend your knees slightly and lift your heels. Bounce gently.
00:09Jump (seated) Level 2Try a tiny hop in place. Land softly with bent knees.
00:14Jump (seated) Level 3Try a tiny hop in place. Land softly with bent knees.
00:11Jump Level 1No jump needed — just bend your knees slightly and lift your heels. Bounce gently.
00:12Jump Level 2Try a tiny hop in place. Land softly with bent knees.
00:13Jump Level 3Try a tiny hop in place. Land softly with bent knees.
DART
FOUNDATIONS LIBRARY
Base Movement #5
Core Movement: Quick, focused directional moves to release built-up tension and practice letting energy out.
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Level 1: Small arm push forward from chest, quick but gentle.
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Level 2: Arm and foot together: step forward slightly as arm darts out.
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Level 3: Repeat with varied directions: dart right, left, up, or diagonally with quick sharp reach.
Restorative Intention: Express decisiveness, release frustration, feel empowered.
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00:10Dart (seated) Level 1Push one hand forward like you’re sending out stress. Pull it back. Try the other hand.
00:09Dart (seated) Level 2Step your foot forward as you dart your arm out. Pull back. Switch sides.
00:15Dart (seated) Level 3Dart your arm in different directions: forward, up, side, diagonally. Let your body follow the energy.
00:09Dart Level 1Push one hand forward like you’re sending out stress. Pull it back. Try the other hand.
00:08Dart Level 2Step your foot forward as you dart your arm out. Pull back. Switch sides.
00:11Dart Level 3Dart your arm in different directions: forward, up, side, diagonally. Let your body follow the energy.
GLIDE
FOUNDATIONS LIBRARY
Base Movement #6
Core Movement: Smooth traveling motion creates a sense of fluidity and calm flow.
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Level 1: Seated or standing: slow hand glides through the air, tracing soft lines.
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Level 2: Standing: gentle side step slide, foot drags lightly.
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Level 3: Full glide: combine side step with flowing arms in a wave motion.
Restorative Intention: Smooth out jagged thoughts, calm the nervous system, feel graceful.
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00:17Glide (seated) Level 1Float one hand through the air like tracing water. Try the other hand.
00:21Glide (seated) Level 2Take a gentle step to the side, slide your foot, let your arm follow like a wave.
00:19Glide (seated) Level 3Glide side to side with big, sweeping arm motions. Let your whole body flow like water.
00:18Glide Level 1Float one hand through the air like tracing water. Try the other hand.
00:20Glide Level 2Take a gentle step to the side, slide your foot, let your arm follow like a wave.
00:16Glide Level 3Glide side to side with big, sweeping arm motions. Let your whole body flow like water.
TURN
FOUNDATIONS LIBRARY
Base Movement #7
Core Movement: Gentle turning wakes up the spine and resets focus.
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Level 1: Seated or standing torso twist, looking over one shoulder.
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Level 2: Slow standing pivot on feet, tiny weight shift, easy turn.
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Level 3: Slow, full-body spin with soft arms flowing out like a spiral.
Restorative Intention: Release mental stuckness, shift perspective, refresh energy.
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00:21Turn (seated) Level 1Gently twist your torso to look over one shoulder. Come back to center. Try the ‘ew’ side.
00:13Turn (seated) Level 2Shift your weight to one foot, and slowly pivot to face a new direction. Move your arms naturally.
00:19Turn (seated) Level 3Take a slow spin: turn your whole body around with soft arms floating out. Turn the other way.
00:17Turn Level 1Gently twist your torso to look over one shoulder. Come back to center. Try the ‘ew’ side.
00:24Turn Level 2Shift your weight to one foot, and slowly pivot to face a new direction. Move your arms naturally.
00:13Turn Level 3Take a slow spin: turn your whole body around with soft arms floating out. Turn the other way.
Restorative Movement Library
Build your personal movement vocabulary for wellness and self-expression.
This library is your toolkit of simple, expressive movements designed to restore, release, and re-energize. Each video introduces a single movement you can learn in just a few minutes — no dance background required.
Explore at your own pace, choose the movements that resonate most, and combine them to create your own Dance Break. Whether you have one minute or ten, these gentle, accessible movements are here to help you reset and reconnect.
RESTORATIVE MOVEMENT LIBRARY
CENTER & BREATH
RESTORATIVE LIBRARY
Restorative Movements #1
Grounding Breath & Reach
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Level 1: Seated, inhale arms up, exhale lower hands to lap.
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Level 2: Standing, same arms, adding slight knee bend.
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Level 3: Standing, full body rise to toes and gentle squat with breath.
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00:12Grounding Breath & Reach (seated) Level 1Inhale, lift your arms up gently. Exhale, let your hands lower to your lap.
00:23Grounding Breath & Reach (seated) Level 2Inhale arms up, bend your knees slightly as you exhale and float your arms down.
00:20Grounding Breath & Reach (seated) Level 3Add a rise: inhale, lift arms and rise onto your toes; exhale, bend knees slightly as arms float down.
00:12Grounding Breath & Reach Level 1Inhale, lift your arms up gently. Exhale, let your hands lower to your lap.
00:14Grounding Breath & Reach Level 2Stand tall. Inhale arms up, bend your knees slightly as you exhale and float your arms down.
00:15Grounding Breath & Reach Level 3Add a rise: inhale, lift arms and rise onto your toes; exhale, bend knees slightly as arms float down.
Rib Cage Expansion
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Level 1: Hands on ribs, slow lateral side bend.
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Level 2: Add gentle figure-eight of ribs.
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Level 3: Flow ribs with hip sway.
Let’s open up your ribs to breathe deeper and soften stress.
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00:12Rib Cage Expansion (seated) Level 1Place your hands on your ribs. Inhale, feel them expand. Exhale, feel them relax.
00:20Rib Cage Expansion (seated) Level 2Keep your hands there and gently lean to one side. Breathe in. Come back, switch sides.
00:20Rib Cage Expansion (seated) Level 3Try a gentle rib circle: draw a slow circle with your rib cage like tracing the rim of a bowl.
00:13Rib Cage Expansion Level 1Place your hands on your ribs. Inhale, feel them expand. Exhale, feel them relax.
00:18Rib Cage Expansion Level 2Keep your hands there and gently lean to one side. Breathe in. Come back, switch sides.
00:17Rib Cage Expansion Level 3Try a gentle rib circle: draw a slow circle with your rib cage like tracing the rim of a bowl.
RELEASE & UNWIND
RESTORATIVE LIBRARY
Restorative Movements #2
Shoulder Rolls & Neck Flow
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Level 1: Small seated shoulder circles.
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Level 2: Larger standing shoulder rolls + head tilt.
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Level 3: Add gentle spinal sway side to side.
Shoulder Rolls & Neck Flow: Unwind Tension
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00:18Shoulder Rolls & Neck Flow (seated) Level 1Add a side sway: roll your shoulders, tilt your head, sway your torso left and right.
00:19Shoulder Rolls & Neck Flow (seated) Level 2After rolling, tilt your head gently side to side. No rush.
00:25Shoulder Rolls & Neck Flow (seated) Level 3Add a side sway: roll your shoulders, tilt your head, sway your torso left and right.
00:13Shoulder Rolls & Neck Flow Level 1Roll your shoulders back three times. Breathe.
00:18Shoulder Rolls & Neck Flow Level 2After rolling, tilt your head gently side to side. No rush.
00:24Shoulder Rolls & Neck Flow Level 3Add a side sway: roll your shoulders, tilt your head, sway your torso left and right.
Hand Shake & Wrist Circle
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Level 1: Gentle hand shake seated.
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Level 2: Standing wrist circles, slow flicks.
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Level 3: Flow arms through space, trace shapes.
Shake Off Stress
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00:13Hand Shake & Wrist Circle (seated) Level 1Gently shake your hands, like flicking off water.
00:13Hand Shake & Wrist Circle (seated) Level 2Add slow wrist circles, one way then the other.
00:19Hand Shake & Wrist Circle (seated) Level 3Let your arms trace shapes in the air, like drawing a figure eight.
00:13Hand Shake & Wrist Circle Level 1Gently shake your hands, like flicking off water.
00:17Hand Shake & Wrist Circle Level 2Add slow wrist circles, one way then the other.
00:21Hand Shake & Wrist Circle Level 3Let your arms trace shapes in the air, like drawing a figure eight.
SOOTHING SPINE
RESTORATIVE LIBRARY
Restorative Movements #3
Spinal Arch & Contract (‘cat-cow’)
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Level 1: Seated, hands on thighs, gentle arch and round back.
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Level 2: Arms float with the spine.
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Level 3: Standing, add subtle twist side to side.
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00:34Spinal Arch & Contract (seated) Level 1Place hands on thighs. Inhale, arch your back slightly. Exhale, round your spine like a cat.
00:23Spinal Arch & Contract (seated) Level 2Lift your arms with your breath: arms float up as you arch, float down as you round.
00:33Spinal Arch & Contract (seated) Level 3Add a slow twist side to side, moving from your ribs.
00:31Spinal Arch & Contract (‘cat-cow’) Level 1Stand with hands on thighs. Inhale, arch your back slightly. Exhale, round your spine like a cat.
00:23Spinal Arch & Contract (‘cat-cow’) Level 2Lift your arms with your breath: arms float up as you arch, float down as you round.
00:35Spinal Arch & Contract (‘cat-cow’) Level 3Add a slow twist side to side, moving from your ribs.
Sway & Fold
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Level 1: Gentle side-to-side torso sway.
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Level 2: Easy standing forward fold, bend knees.
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Level 3: Roll up and down through spine, slow and fluid.
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00:15Sway & Fold (seated) Level 1Sit tall. Slowly sway your upper body side to side.
00:18Sway & Fold (seated) Level 2Bend your knees, fold forward halfway, then roll back up.
00:26Sway & Fold (seated) Level 3Try a full, slow roll down to touch your knees or shins. Roll up slowly, stacking your spine.
00:16Sway & Fold Level 1Stand tall. Slowly sway your upper body side to side.
00:25Sway & Fold Level 2Bend your knees, fold forward halfway, then roll back up.
00:31Sway & Fold Level 3Try a full, slow roll down to touch your knees or shins. Roll up slowly, stacking your spine.
EXPRESSIVE ARMS & HANDS
RESTORATIVE LIBRARY
Restorative Movements #4
Gathering & Offering Gesture
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Level 1: Seated, scoop air toward chest, push out softly.
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Level 2: Standing, larger reach with step forward/back.
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Level 3: Add gentle turn of body with arms.
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00:17Gathering & Offering Gesture (seated) Level 1Scoop your hands toward your chest like gathering light, then push out gently.
00:16Gathering & Offering Gesture (seated) Level 2Sit tall, step one foot forward as you gather and offer. Switch feet.
00:20Gathering & Offering Gesture (seated) Level 3Add a gentle turn of your body as you gather and offer to the side.
00:17Gathering & Offering Gesture Level 1Scoop your hands toward your chest like gathering light, then push out gently.
00:18Gathering & Offering Gesture Level 2Stand tall, step one foot forward as you gather and offer. Switch feet.
00:21Gathering & Offering Gesture Level 3Add a gentle turn of your body as you gather and offer to the side.
Floating Arms
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Level 1: Lift arms slowly overhead, lower with soft elbows.
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Level 2: Add figure-eight in air with hands.
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Level 3: Cross arms playfully, open wide to sides.
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00:25Floating Arms (seated) Level 1Slowly lift both arms overhead. Lower them softly.
00:22Floating Arms (seated) Level 2Draw a figure eight with your hands in the air.
00:22Floating Arms (seated) Level 3Cross your arms in front, open wide like giving a big hug to the air.
00:24Floating Arms Level 1Slowly lift both arms overhead. Lower them softly.
00:23Floating Arms Level 2Draw a figure eight with your hands in the air.
00:21Floating Arms Level 3Cross your arms in front, open wide like giving a big hug to the air.
LOWER BODY FLOW
RESTORATIVE LIBRARY
Restorative Movements #5
Foot Rocking & Balance
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Level 1: Rock weight heel to toe while seated.
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Level 2: Standing, shift weight side to side.
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Level 3: Small step touch or gentle sway with breath.
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00:11Rocking & Balance (seated) Level 1Gently rock your feet heel to toe. Feel the floor.
00:15Rocking & Balance (seated) Level 2Shift weight side to side. Let your hips follow.
00:21Rocking & Balance (seated) Level 3Add a gentle step touch: step side, touch, step back.
00:13Rocking & Balance Level 1Gently rock your feet heel to toe. Feel the floor.
00:15Rocking & Balance Level 2Stand and shift weight side to side. Let your hips follow.
00:19Rocking & Balance Level 3Add a gentle step touch: step side, touch, step back.
Knee Bounce
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Level 1: Light knee bend up and down in place.
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Level 2: Add small twist of torso.
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Level 3: Bounce with arms circling lightly.
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00:27Knee Bounce (seated) Level 1, 2 & 3This bounce loosens stuck energy and feels playful.
00:40Knee Bounce Leve 1, 2, & 3This bounce loosens stuck energy and feels playful.
INTERGRATION & PLAY
RESTORATIVE LIBRARY
Restorative Movements #6
Spine Wave
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Level 1: Small wave through back while seated.
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Level 2: Standing wave, adding pelvis tilt.
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Level 3: Full-body slow wave forward and backward.
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00:13Spine Wave (seated) Level 1Gently wave your chest forward and back.
00:18Spine Wave (seated) Level 2Add a soft roll through the hips.
00:13Spine Wave (seated) Level 3Try a full slow body wave — bend your knees, roll up through your spine, then roll back down.
00:10Spine Wave Level 1Gently wave your chest forward and back.
00:10Spine Wave Level 2Add a soft roll through the hips.
00:14Spine Wave Level 3Try a full slow body wave — bend your knees, roll up through your spine, then roll back down.
Shake & Smile Reset
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Level 1: Hands and shoulders shake lightly.
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Level 2: Add foot patter or stomp.
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Level 3: Whole body joyful shake, freestyle.
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00:10Shake & Smile Reset (seated) Level 1Shake your hands lightly.
00:06Shake & Smile Reset (seated) Level 2Add shoulders and feet. Let them bounce.
00:10Shake & Smile Reset (seated) Level 3Shake your whole body freely, big or small.
00:07Shake & Smile Reset Level 1Shake your hands lightly.
00:06Shake & Smile Reset Level 2Add shoulders and feet. Let them bounce.
00:13Shake & Smile Reset Level 3Shake your whole body freely, big or small.
Guided
Movement
Prompts
Quick, calming sessions you can do anytime, anywhere.
Need a fast reset? These bite-sized movement sessions are designed to help you release tension, reconnect with your body, and shift your energy in just 1–3 minutes.
Each prompt guides you through gentle, accessible movements inspired by both the Restorative Language and the 7 Base Actions. No equipment, no preparation — just a moment for you to breathe, move, and feel better.
Pick the one that fits your mood, follow along, and notice how even a short Dance Break can make a big difference.
TAP INTO YOUR CREATIVITY
MOVEMENT PROMPTS
MICRO SESSIONS
Watch & Enjoy:
Dance Films
Immerse yourself in the artistry, passion, and creativity of The Rosin Box Project.
Your Dance Break can also be just taking a moment to simply enjoy.
This collection features dance films by The Rosin Box Project company — works created for the stage, filmed in the studio, and captured in unique settings.
There’s no participation required here — just sit back, watch, and let the movement, music, and artistry inspire you. Tthese videos celebrate the beauty of dance and the joy it can bring to both artists and audiences.
DANCE FILMS
Where Once There Was Water
Free!
Seen
RAMEN
First, You
Epiphany, If You Will
bearer
Sideswiped
Sum Th1ngs
For your viewing pleasure, we bring the magic that is The Rosin Box Project, onto your screen! Check out these award-winning films produced by TRBP, adapted from stage commissions, and take a quick 10-minute journey to experience powerful stories told through movement — offering moments of beauty, reflection, and inspiration.
schedule
Dance Break Workshops
Onsite at Kaiser - Family Medicine, La Mesa
Wednesday, Sept. 10
5:00 - 6:00pm
Onsite at Kaiser - Family Medicine, La Mesa
TBD, October
TBD
Onsite at Kaiser - Family Medicine, La Mesa
TBD, November
TBD
Onsite at Kaiser - Family Medicine, La Mesa
TDB, December
TBD
Offsite at TRBP - 2650 Truxtun Rd, Liberty Station
TBD
TBD
OUR STORY
The Rosin Box Project is primarily a creation-based contemporary ballet company led by Artistic Director and CEO, Carly Topazio. Founded in 2018 by Topazio, and officially incorporating to a 501(c)(3) arts nonprofit in 2020, The Rosin Box Project (TRBP) has been a rising leader and resource in the creation, production, and education of contemporary ballet in San Diego via innovative, authentic, and artist-driven work that allows for deeper human connection. The boutique contemporary ballet company continues to raise the bar and push the limits of how dance is experienced, quickly blossoming TRBP into San Diego's premier Contemporary Ballet Company.
TRBP’s distinctive style and approach has made a unique and valuable contribution to the development of dance locally and beyond. Attracting international talent, our dancers are a group of open-minded and curious artists, each unique for their dynamic movement while sharing an intuitive passion for their art form. We are a creative place and we work in a collaborative environment. We are a company that aims to create dance at its most essential: visceral, powerful, thought-provoking and transformative.
The company presents a diverse repertoire featuring more than 45 new works created since 2018 from both emerging resident choreographers, and nationally renowned guest choreographers, and is deeply committed to fostering creation and collaboration.
TRBP is a leader and resource in the community through dance education opportunities, community, student, and audience outreach, and professional development programs, which serve to make dance as accessible as possible to all. Beyond the professional company's performance and season programming, TRBP hosts open adult dance classes and workshops at its home studio (The Rosin Box Studio) in ARTS DISTRICT, Liberty Station, with classes for individuals of all experience levels. TRBP also offers a variety of arts-integrated education and outreach programming around San Diego county and neighboring districts, serving more than 2000 students annually.
A rosin box is unique to dancers. We have them in our rehearsal studios and backstage at theaters, used most often on pointe shoes to create more friction to prevent slipping. To Step Inside a rosin box is to share our space in the most intimate way, and enter the creatively charged world we call home.
VISION
Reimagining the way artists and audiences connect with and experience dance.
MISSION
To elevate and enrich the arts in the San Diego community and beyond through;
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A contemporary ballet company that encourages artistic growth and exploration, fostering a nurturing and equitable environment to amplify artistic voices reflective of our contemporary world,
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Uniquely curated and visceral performance experiences considering the human condition, presented in an approachable and accessible way,
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Innovative artistic experiences presented to the greater San Diego audience and beyond that set new standards for artistic excellence, innovation, and creativity,
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Educating and developing dance artists as well as enthusiasts to create a connected community of belonging,
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An inclusion of a diverse community of voices and advancing equity in dance to captivate a devoted, supportive, continually growing, and diverse audience.