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Dance Break

Step away from the stress.

Move.

Breathe.

Reconnect with yourself in just a few minutes.

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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.

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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

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BEND

FOUNDATIONS LIBRARY

Base Movement #1

  • Core Movement: Soft bending in joints and spine helps release tension and invites grounding.

    ​

    • Level 1: Seated or standing knee bend — gentle mini squat, keep weight even.

    • Level 2: Add upper body: bend at hips into a small forward fold, then roll up.

    • 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.

  • Bend (seated) Level 1
    00:12

    Bend (seated) Level 1

    Slowly bend your knees just a little. Feel your feet rooted. Straighten. Bend again. Breathe.
    Bend (seated) Level 2
    00:14

    Bend (seated) Level 2

    Now, add your upper body. Bend your knees, fold forward a bit at the hips, then roll back up, stacking your spine slowly.
    Bend (seated) Level 3
    00:12

    Bend (seated) Level 3

    Try a side sway: bend your knees and gently sway side to side. Let your head and shoulders follow.
  • Bend Level 1
    00:12

    Bend Level 1

    Let’s explore bend — a simple way to soften tension and connect to the ground.
    Bend Level 2
    00:13

    Bend Level 2

    Now, add your upper body. Bend your knees, fold forward a bit at the hips, then roll back up, stacking your spine slowly.
    Bend Level 3
    00:13

    Bend Level 3

    Try 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.

    ​

    • Level 1: Seated or standing arm stretch overhead, reach up one arm at a time.

    • Level 2: Full-body stretch: arms overhead + slight side bend left/right.

    • 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.

  • Stretch (seated) Level 1
    00:12

    Stretch (seated) Level 1

    Reach one arm overhead. Switch arms. Feel the side body open.
    Stretch (seated) Level 2
    00:17

    Stretch (seated) Level 2

    Reach both arms up, inhale, then lean gently to one side. Exhale. Come back up. Try the other side.
    Stretch (seated) Level 3
    00:17

    Stretch (seated) Level 3

    Reach arms up, open them wide to the sides. Step one foot back and reach forward gently. Feel your whole body lengthen.
  • Stretch Level 1
    00:12

    Stretch Level 1

    Reach one arm overhead. Switch arms. Feel the side body open.
    Stretch Level 2
    00:16

    Stretch Level 2

    Reach both arms up, inhale, then lean gently to one side. Exhale. Come back up. Try the other side.
    Stretch Level 3
    00:18

    Stretch Level 3

    Reach 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.

    ​

    • Level 1: Seated or standing: inhale arms up, lift chest.

    • Level 2: Standing: slowly rise onto toes, lower back down.

    • Level 3: Flow: rise onto toes while sweeping arms up and open.

     

    Restorative Intention: Feel lifted, hopeful, and renewed.

  • Rise (seated) Level 1
    00:09

    Rise (seated) Level 1

    Inhale, lift your arms up. Exhale, lower them down.
    Rise (seated) Level 2
    00:11

    Rise (seated) Level 2

    Slowly rise onto your toes as you lift your arms. Lower back down softly.
    Rise (seated) Level 3
    00:15

    Rise (seated) Level 3

    Flow: rise onto your toes, reach arms up, open them wide, and come down. Feel taller each time.
  • Rise Level 1
    00:09

    Rise Level 1

    Inhale, lift your arms up. Exhale, lower them down.
    Rise Level 2
    00:11

    Rise Level 2

    Slowly rise onto your toes as you lift your arms. Lower back down softly.
    Rise Level 3
    00:14

    Rise Level 3

    Flow: 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.

    ​

    • Level 1: No jump — just light heel lift or knee bounce while seated or standing.

    • Level 2: Tiny hop in place, soft knees on landing.

    • 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.

  • Jump (seated) Level 1
    00:10

    Jump (seated) Level 1

    No jump needed — just bend your knees slightly and lift your heels. Bounce gently.
    Jump (seated) Level 2
    00:09

    Jump (seated) Level 2

    Try a tiny hop in place. Land softly with bent knees.
    Jump (seated) Level 3
    00:14

    Jump (seated) Level 3

    Try a tiny hop in place. Land softly with bent knees.
  • Jump Level 1
    00:11

    Jump Level 1

    No jump needed — just bend your knees slightly and lift your heels. Bounce gently.
    Jump Level 2
    00:12

    Jump Level 2

    Try a tiny hop in place. Land softly with bent knees.
    Jump Level 3
    00:13

    Jump Level 3

    Try 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.

    ​

    • Level 1: Small arm push forward from chest, quick but gentle.

    • Level 2: Arm and foot together: step forward slightly as arm darts out.

    • Level 3: Repeat with varied directions: dart right, left, up, or diagonally with quick sharp reach.


    Restorative Intention: Express decisiveness, release frustration, feel empowered.

  • Dart (seated) Level 1
    00:10

    Dart (seated) Level 1

    Push one hand forward like you’re sending out stress. Pull it back. Try the other hand.
    Dart (seated) Level 2
    00:09

    Dart (seated) Level 2

    Step your foot forward as you dart your arm out. Pull back. Switch sides.
    Dart (seated) Level 3
    00:15

    Dart (seated) Level 3

    Dart your arm in different directions: forward, up, side, diagonally. Let your body follow the energy.
  • Dart Level 1
    00:09

    Dart Level 1

    Push one hand forward like you’re sending out stress. Pull it back. Try the other hand.
    Dart Level 2
    00:08

    Dart Level 2

    Step your foot forward as you dart your arm out. Pull back. Switch sides.
    Dart Level 3
    00:11

    Dart Level 3

    Dart 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.

    ​

    • Level 1: Seated or standing: slow hand glides through the air, tracing soft lines.

    • Level 2: Standing: gentle side step slide, foot drags lightly.

    • 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.

  • Glide (seated) Level 1
    00:17

    Glide (seated) Level 1

    Float one hand through the air like tracing water. Try the other hand.
    Glide (seated) Level 2
    00:21

    Glide (seated) Level 2

    Take a gentle step to the side, slide your foot, let your arm follow like a wave.
    Glide (seated) Level 3
    00:19

    Glide (seated) Level 3

    Glide side to side with big, sweeping arm motions. Let your whole body flow like water.
  • Glide Level 1
    00:18

    Glide Level 1

    Float one hand through the air like tracing water. Try the other hand.
    Glide Level 2
    00:20

    Glide Level 2

    Take a gentle step to the side, slide your foot, let your arm follow like a wave.
    Glide Level 3
    00:16

    Glide Level 3

    Glide 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.

    ​

    • Level 1: Seated or standing torso twist, looking over one shoulder.

    • Level 2: Slow standing pivot on feet, tiny weight shift, easy turn.

    • Level 3: Slow, full-body spin with soft arms flowing out like a spiral.


    Restorative Intention: Release mental stuckness, shift perspective, refresh energy.

  • Turn (seated) Level 1
    00:21

    Turn (seated) Level 1

    Gently twist your torso to look over one shoulder. Come back to center. Try the ‘ew’ side.
    Turn (seated) Level 2
    00:13

    Turn (seated) Level 2

    Shift your weight to one foot, and slowly pivot to face a new direction. Move your arms naturally.
    Turn (seated) Level 3
    00:19

    Turn (seated) Level 3

    Take a slow spin: turn your whole body around with soft arms floating out. Turn the other way.
  • Turn Level 1
    00:17

    Turn Level 1

    Gently twist your torso to look over one shoulder. Come back to center. Try the ‘ew’ side.
    Turn Level 2
    00:24

    Turn Level 2

    Shift your weight to one foot, and slowly pivot to face a new direction. Move your arms naturally.
    Turn Level 3
    00:13

    Turn Level 3

    Take a slow spin: turn your whole body around with soft arms floating out. Turn the other way.
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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

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CENTER & BREATH

RESTORATIVE LIBRARY

Restorative Movements #1

  • Grounding Breath & Reach

    • Level 1: Seated, inhale arms up, exhale lower hands to lap.

    • Level 2: Standing, same arms, adding slight knee bend.

    • Level 3: Standing, full body rise to toes and gentle squat with breath.

  • Grounding Breath & Reach (seated) Level 1
    00:12

    Grounding Breath & Reach (seated) Level 1

    Inhale, lift your arms up gently. Exhale, let your hands lower to your lap.
    Grounding Breath & Reach (seated) Level 2
    00:23

    Grounding Breath & Reach (seated) Level 2

    Inhale arms up, bend your knees slightly as you exhale and float your arms down.
    Grounding Breath & Reach (seated) Level 3
    00:20

    Grounding Breath & Reach (seated) Level 3

    Add a rise: inhale, lift arms and rise onto your toes; exhale, bend knees slightly as arms float down.
  • Grounding Breath & Reach Level 1
    00:12

    Grounding Breath & Reach Level 1

    Inhale, lift your arms up gently. Exhale, let your hands lower to your lap.
    Grounding Breath & Reach Level 2
    00:14

    Grounding Breath & Reach Level 2

    Stand tall. Inhale arms up, bend your knees slightly as you exhale and float your arms down.
    Grounding Breath & Reach Level 3
    00:15

    Grounding Breath & Reach Level 3

    Add a rise: inhale, lift arms and rise onto your toes; exhale, bend knees slightly as arms float down.

  • Rib Cage Expansion

    • Level 1: Hands on ribs, slow lateral side bend.

    • Level 2: Add gentle figure-eight of ribs.

    • Level 3: Flow ribs with hip sway.

    ​​

    Let’s open up your ribs to breathe deeper and soften stress.

  • Rib Cage Expansion (seated) Level 1
    00:12

    Rib Cage Expansion (seated) Level 1

    Place your hands on your ribs. Inhale, feel them expand. Exhale, feel them relax.
    Rib Cage Expansion (seated) Level 2
    00:20

    Rib Cage Expansion (seated) Level 2

    Keep your hands there and gently lean to one side. Breathe in. Come back, switch sides.
    Rib Cage Expansion (seated) Level 3
    00:20

    Rib Cage Expansion (seated) Level 3

    Try a gentle rib circle: draw a slow circle with your rib cage like tracing the rim of a bowl.
  • Rib Cage Expansion Level 1
    00:13

    Rib Cage Expansion Level 1

    Place your hands on your ribs. Inhale, feel them expand. Exhale, feel them relax.
    Rib Cage Expansion Level 2
    00:18

    Rib Cage Expansion Level 2

    Keep your hands there and gently lean to one side. Breathe in. Come back, switch sides.
    Rib Cage Expansion Level 3
    00:17

    Rib Cage Expansion Level 3

    Try a gentle rib circle: draw a slow circle with your rib cage like tracing the rim of a bowl.
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RELEASE & UNWIND

RESTORATIVE LIBRARY

Restorative Movements #2

  • Shoulder Rolls & Neck Flow

    • Level 1: Small seated shoulder circles.

    • Level 2: Larger standing shoulder rolls + head tilt.

    • Level 3: Add gentle spinal sway side to side.

    ​

    Shoulder Rolls & Neck Flow: Unwind Tension

  • Shoulder Rolls & Neck Flow (seated) Level 1
    00:18

    Shoulder Rolls & Neck Flow (seated) Level 1

    Add a side sway: roll your shoulders, tilt your head, sway your torso left and right.
    Shoulder Rolls & Neck Flow (seated) Level 2
    00:19

    Shoulder Rolls & Neck Flow (seated) Level 2

    After rolling, tilt your head gently side to side. No rush.
    Shoulder Rolls & Neck Flow (seated) Level 3
    00:25

    Shoulder Rolls & Neck Flow (seated) Level 3

    Add a side sway: roll your shoulders, tilt your head, sway your torso left and right.
  • Shoulder Rolls & Neck Flow Level 1
    00:13

    Shoulder Rolls & Neck Flow Level 1

    Roll your shoulders back three times. Breathe.
    Shoulder Rolls & Neck Flow Level 2
    00:18

    Shoulder Rolls & Neck Flow Level 2

    After rolling, tilt your head gently side to side. No rush.
    Shoulder Rolls & Neck Flow Level 3
    00:24

    Shoulder Rolls & Neck Flow Level 3

    Add a side sway: roll your shoulders, tilt your head, sway your torso left and right.

  • Hand Shake & Wrist Circle

    • Level 1: Gentle hand shake seated.

    • Level 2: Standing wrist circles, slow flicks.

    • Level 3: Flow arms through space, trace shapes.

    ​

    Shake Off Stress

  • Hand Shake & Wrist Circle (seated) Level 1
    00:13

    Hand Shake & Wrist Circle (seated) Level 1

    Gently shake your hands, like flicking off water.
    Hand Shake & Wrist Circle (seated) Level 2
    00:13

    Hand Shake & Wrist Circle (seated) Level 2

    Add slow wrist circles, one way then the other.
    Hand Shake & Wrist Circle (seated) Level 3
    00:19

    Hand Shake & Wrist Circle (seated) Level 3

    Let your arms trace shapes in the air, like drawing a figure eight.
  • Hand Shake & Wrist Circle Level 1
    00:13

    Hand Shake & Wrist Circle Level 1

    Gently shake your hands, like flicking off water.
    Hand Shake & Wrist Circle Level 2
    00:17

    Hand Shake & Wrist Circle Level 2

    Add slow wrist circles, one way then the other.
    Hand Shake & Wrist Circle Level 3
    00:21

    Hand Shake & Wrist Circle Level 3

    Let your arms trace shapes in the air, like drawing a figure eight.
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SOOTHING SPINE

RESTORATIVE LIBRARY

Restorative Movements #3

  • Spinal Arch & Contract (‘cat-cow’)

    • Level 1: Seated, hands on thighs, gentle arch and round back.

    • Level 2: Arms float with the spine.

    • Level 3: Standing, add subtle twist side to side.

  • Spinal Arch & Contract (seated) Level 1
    00:34

    Spinal Arch & Contract (seated) Level 1

    Place hands on thighs. Inhale, arch your back slightly. Exhale, round your spine like a cat.
    Spinal Arch & Contract (seated) Level 2
    00:23

    Spinal Arch & Contract (seated) Level 2

    Lift your arms with your breath: arms float up as you arch, float down as you round.
    Spinal Arch & Contract (seated) Level 3
    00:33

    Spinal Arch & Contract (seated) Level 3

    Add a slow twist side to side, moving from your ribs.
  • Spinal Arch & Contract (‘cat-cow’) Level 1
    00:31

    Spinal Arch & Contract (‘cat-cow’) Level 1

    Stand with hands on thighs. Inhale, arch your back slightly. Exhale, round your spine like a cat.
    Spinal Arch & Contract (‘cat-cow’) Level 2
    00:23

    Spinal Arch & Contract (‘cat-cow’) Level 2

    Lift your arms with your breath: arms float up as you arch, float down as you round.
    Spinal Arch & Contract (‘cat-cow’) Level 3
    00:35

    Spinal Arch & Contract (‘cat-cow’) Level 3

    Add a slow twist side to side, moving from your ribs.

  • Sway & Fold

    • Level 1: Gentle side-to-side torso sway.

    • Level 2: Easy standing forward fold, bend knees.

    • Level 3: Roll up and down through spine, slow and fluid.

  • Sway & Fold (seated) Level 1
    00:15

    Sway & Fold (seated) Level 1

    Sit tall. Slowly sway your upper body side to side.
    Sway & Fold (seated) Level 2
    00:18

    Sway & Fold (seated) Level 2

    Bend your knees, fold forward halfway, then roll back up.
    Sway & Fold (seated) Level 3
    00:26

    Sway & Fold (seated) Level 3

    Try a full, slow roll down to touch your knees or shins. Roll up slowly, stacking your spine.
  • Sway & Fold Level 1
    00:16

    Sway & Fold Level 1

    Stand tall. Slowly sway your upper body side to side.
    Sway & Fold Level 2
    00:25

    Sway & Fold Level 2

    Bend your knees, fold forward halfway, then roll back up.
    Sway & Fold Level 3
    00:31

    Sway & Fold Level 3

    Try a full, slow roll down to touch your knees or shins. Roll up slowly, stacking your spine.
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EXPRESSIVE ARMS & HANDS

RESTORATIVE LIBRARY

Restorative Movements #4

  • Gathering & Offering Gesture

    • Level 1: Seated, scoop air toward chest, push out softly.

    • Level 2: Standing, larger reach with step forward/back.

    • Level 3: Add gentle turn of body with arms.

  • Gathering & Offering Gesture (seated) Level 1
    00:17

    Gathering & Offering Gesture (seated) Level 1

    Scoop your hands toward your chest like gathering light, then push out gently.
    Gathering & Offering Gesture (seated) Level 2
    00:16

    Gathering & Offering Gesture (seated) Level 2

    Sit tall, step one foot forward as you gather and offer. Switch feet.
    Gathering & Offering Gesture (seated) Level 3
    00:20

    Gathering & Offering Gesture (seated) Level 3

    Add a gentle turn of your body as you gather and offer to the side.
  • Gathering & Offering Gesture Level 1
    00:17

    Gathering & Offering Gesture Level 1

    Scoop your hands toward your chest like gathering light, then push out gently.
    Gathering & Offering Gesture Level 2
    00:18

    Gathering & Offering Gesture Level 2

    Stand tall, step one foot forward as you gather and offer. Switch feet.
    Gathering & Offering Gesture Level 3
    00:21

    Gathering & Offering Gesture Level 3

    Add a gentle turn of your body as you gather and offer to the side.

  • Floating Arms

    • Level 1: Lift arms slowly overhead, lower with soft elbows.

    • Level 2: Add figure-eight in air with hands.

    • Level 3: Cross arms playfully, open wide to sides.

  • Floating Arms (seated) Level 1
    00:25

    Floating Arms (seated) Level 1

    Slowly lift both arms overhead. Lower them softly.
    Floating Arms (seated) Level 2
    00:22

    Floating Arms (seated) Level 2

    Draw a figure eight with your hands in the air.
    Floating Arms (seated) Level 3
    00:22

    Floating Arms (seated) Level 3

    Cross your arms in front, open wide like giving a big hug to the air.
  • Floating Arms Level 1
    00:24

    Floating Arms Level 1

    Slowly lift both arms overhead. Lower them softly.
    Floating Arms Level 2
    00:23

    Floating Arms Level 2

    Draw a figure eight with your hands in the air.
    Floating Arms Level 3
    00:21

    Floating Arms Level 3

    Cross your arms in front, open wide like giving a big hug to the air.
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LOWER BODY FLOW

RESTORATIVE LIBRARY

Restorative Movements #5

  • Foot Rocking & Balance

    • Level 1: Rock weight heel to toe while seated.

    • Level 2: Standing, shift weight side to side.

    • Level 3: Small step touch or gentle sway with breath.

  • Rocking & Balance (seated) Level 1
    00:11

    Rocking & Balance (seated) Level 1

    Gently rock your feet heel to toe. Feel the floor.
    Rocking & Balance (seated) Level 2
    00:15

    Rocking & Balance (seated) Level 2

    Shift weight side to side. Let your hips follow.
    Rocking & Balance (seated) Level 3
    00:21

    Rocking & Balance (seated) Level 3

    Add a gentle step touch: step side, touch, step back.
  • Rocking & Balance Level 1
    00:13

    Rocking & Balance Level 1

    Gently rock your feet heel to toe. Feel the floor.
    Rocking & Balance Level 2
    00:15

    Rocking & Balance Level 2

    Stand and shift weight side to side. Let your hips follow.
    Rocking & Balance Level 3
    00:19

    Rocking & Balance Level 3

    Add a gentle step touch: step side, touch, step back.

  • Knee Bounce

    • Level 1: Light knee bend up and down in place.

    • Level 2: Add small twist of torso.

    • Level 3: Bounce with arms circling lightly.

  • Knee Bounce (seated) Level 1, 2 & 3
    00:27

    Knee Bounce (seated) Level 1, 2 & 3

    This bounce loosens stuck energy and feels playful.
  • Knee Bounce Leve 1, 2, & 3
    00:40

    Knee Bounce Leve 1, 2, & 3

    This bounce loosens stuck energy and feels playful.

INTERGRATION & PLAY

RESTORATIVE LIBRARY

Restorative Movements #6

  • Spine Wave

    • Level 1: Small wave through back while seated.

    • Level 2: Standing wave, adding pelvis tilt.

    • Level 3: Full-body slow wave forward and backward.

  • Spine Wave (seated) Level 1
    00:13

    Spine Wave (seated) Level 1

    Gently wave your chest forward and back.
    Spine Wave (seated) Level 2
    00:18

    Spine Wave (seated) Level 2

    Add a soft roll through the hips.
    Spine Wave (seated) Level 3
    00:13

    Spine Wave (seated) Level 3

    Try a full slow body wave — bend your knees, roll up through your spine, then roll back down.
  • Spine Wave Level 1
    00:10

    Spine Wave Level 1

    Gently wave your chest forward and back.
    Spine Wave Level 2
    00:10

    Spine Wave Level 2

    Add a soft roll through the hips.
    Spine Wave Level 3
    00:14

    Spine Wave Level 3

    Try a full slow body wave — bend your knees, roll up through your spine, then roll back down.

  • Shake & Smile Reset

    • Level 1: Hands and shoulders shake lightly.

    • Level 2: Add foot patter or stomp.

    • Level 3: Whole body joyful shake, freestyle.

  • Shake & Smile Reset (seated) Level 1
    00:10

    Shake & Smile Reset (seated) Level 1

    Shake your hands lightly.
    Shake & Smile Reset (seated) Level 2
    00:06

    Shake & Smile Reset (seated) Level 2

    Add shoulders and feet. Let them bounce.
    Shake & Smile Reset (seated) Level 3
    00:10

    Shake & Smile Reset (seated) Level 3

    Shake your whole body freely, big or small.
  • Shake & Smile Reset Level 1
    00:07

    Shake & Smile Reset Level 1

    Shake your hands lightly.
    Shake & Smile Reset Level 2
    00:06

    Shake & Smile Reset Level 2

    Add shoulders and feet. Let them bounce.
    Shake & Smile Reset Level 3
    00:13

    Shake & Smile Reset Level 3

    Shake 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

Release the Day
00:33

Release the Day

Take a deep breath. Roll your shoulders back three times. Now gently shake your hands — imagine letting the day drip off your fingertips. Let your head relax. Take another deep breath in… and out.
Find the Heavy and Lift It
00:47

Find the Heavy and Lift It

Stand or sit comfortably. Close your eyes if you like. Find a place in your body that feels heavy. Slowly imagine lifting that weight with your movement — maybe an arm floats up, maybe your shoulders soften. Repeat once more.
Joyful Wiggle
00:38

Joyful Wiggle

This one’s just fun: pick a song in your head — or just listen to the music here. Wiggle your hips, sway side to side, and let your shoulders bounce. Let yourself smile — even a little! Shake it out. Well done!
Ground & Breathe
00:45

Ground & Breathe

Place both feet firmly on the floor. Feel the ground under you. Take a breath in for 4 counts... and out for 6. Gently circle your wrists or ankles. Imagine drawing calm energy up from the floor. Release with a sigh.

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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

A contemporary ballet dancer leaning backward with long hair suspended in motion, surrounded by a cloud of powder against
A wooden rosin box with 'The Rosin Box Project' logo, overlaid with the text 'OUR STORY

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. 

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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.

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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. 

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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.

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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.

A contemporary dancer mid-motion with one arm raised, featured as part of The Rosin Box Project's Vision section

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.

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