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The Dance-Pilates Fusion: Unveiling the Artistry of Movement and Core Harmony

In the enchanting world of dance, where precision and strength weave the tapestry of excellence, I find myself on a transformative journey exploring the profound connection between dance and Pilates. I am currently an apprentice in Romana's Pilates International Teacher training at Kinesia Pilates Seattle. Join me as we unravel the synergy between these two disciplines, understanding why Pilates is not just a companion but an indispensable ally for dancers. Moreover, we’ll delve into the exciting prospects for those of us who dream of becoming Pilates instructors, forging a unique path where passion for dance intertwines seamlessly with a burgeoning profession.

pronunciation: Me-young Mar-go-lis | pronouns: she/her

By MiYoung Margolis, DWC Ambassador

The Dance-Pilates Bond:

I believe dance and Pilates share a beautiful symbiosis, intricately woven with a shared focus on core strength, flexibility, and mindful movement. Joseph Pilates’ creation aligns effortlessly with the physical demands and artistic nuances of dance.

1. Core Harmony: Nestled at the heart of both dance and Pilates is the significance of core strength. Pilates exercises become the compass guiding dancers to a stable foundation, enhancing precision and control in every graceful movement.

2. Flexibility Unleashed: Flexibility, the soul of dance, allows us to express ourselves with fluid grace. Pilates joins the dance journey by introducing controlled stretches that expand our range of motion, enabling us to achieve those beautifully elongated lines and execute intricate choreography effortlessly.

3. Mindful Movements: In the dance and Pilates realm, we celebrate the mind-body connection. Pilates nurtures mindfulness, urging dancers like us to be present in every gesture. This heightened awareness transforms our performances, letting us convey emotions through movement with captivating authenticity.

Why Pilates Holds the Key for Dancers:

1. Injury Prevention and Healing: Dance, a world of physical demands, comes with the risk of injuries. Pilates, with its emphasis on controlled and low-impact movements, becomes our trusted ally for injury prevention and rehabilitation, helping us maintain peak physical condition.

2. Cross-Training Magic: Pilates becomes our secret weapon for cross-training, addressing muscle imbalances and providing a well-rounded workout. This holistic approach safeguards against burnout, keeping us in peak performance shape.

3. Sustaining Dance Careers: Those of us who weave Pilates into our training experience an extended dance career. The strength, flexibility, and body awareness nurtured through Pilates become our fountain of youth, ensuring sustained performance quality over time.

Dreaming of Pilates Instructorship:

Embarking on the path of becoming a Pilates instructor is a thrilling journey, tailor-made for passionate dancers like us:

1. Crafting Dance-Centric Sessions: Imagine tailoring Pilates sessions specifically for dancers, addressing our unique needs and enhancing our performance with every guided move.

2. Collaboration with Dance Studios: Pilates instructors can be the heartbeat of collaboration with dance studios, offering on-site or virtual classes to support fellow dancers in their training and conditioning.

3. Wellness Maestros: Picture being a sought-after expert in dance wellness and rehabilitation, working hand-in-hand with dance professionals to optimize their physical health.

4. Educators in Dance Academies: Seasoned Pilates instructors can gracefully transition into educational roles, imparting wisdom to the next generation of dancers on the incredible benefits of Pilates for both performance and injury prevention.

For dancers like me, Pilates is not just a practice; it’s an integral part of our journey, enhancing our performance, shielding us from injuries, and ensuring longevity in our careers. As we step into the realm of Pilates instruction, our passion for dance becomes a transformative force, opening doors to diverse opportunities. The symbiotic dance-Pilates relationship lets us contribute significantly to the well-being and success of dancers worldwide, making our journey incredibly fulfilling.

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Guest User 1/10/24 Guest User 1/10/24

Version of You with Ambassador Caroline Schmidt

Check out ambassador Caroline Schmidt in DWC latest dance film!

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Guest User 1/3/24 Guest User 1/3/24

Summer Intensives Guide (Hint: Start NOW!)

Summer ballet intensives. I had just turned thirteen when I went to my first intensive. It was the first time I had ever been away from home for that length of time. One of the other girls at my studio (and good friend) went with me on this adventure. My parents drove 6 hours to Walla Walla, we unpacked and I was overfilled with emotions. Those for weeks were one of the worst experiences of my dance life. The winter of 2022 I decided to give the whole summer intensive thing another shot. As simple as that sounds, several challenges awaited me.

Pronunciation: Ah-lay-nah Fow-ler | Pronouns: she/her

By Alaina Fowler, DWC Ambassador

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Summer ballet intensives. I had just turned thirteen when I went to my first intensive. It was the first time I had ever been away from home for that length of time. One of the other girls at my studio (and good friend) went with me on this adventure. My parents drove 6 hours to Walla Walla, we unpacked and I was overfilled with emotions. Those four weeks were one of the worst experiences of my dance life. The winter of 2022 I decided to give the whole summer intensive thing another shot. As simple as that sounds, several challenges awaited me.

The first challenge I faced was the auditions. The audition process for most companies and programs take place between January and March of the upcoming summer. However the process started long before that. Most companies require some sort of audition photos, whether this be a headshot, first arabesque, or first position. I try to take my photos a month or two in advance, around November or December. Then comes the audition itself. In the pacific northwest most auditions are held at Pacific Northwest Ballet. That means that there are dancers coming from all over the state and even other states to audition. December is a good time to choose which intensives you plan on auditioning for.

In my opinion the time before the audition starts is the most nerve racking. I remember thinking to myself “everyone looks so good, how am I supposed to compete with them.” I remember the intense stares and clumps of girls. I was intimidated at first but then I realized everyone in that room was most likely feeling the same way I was. I decided to try to start conversations with the girls around me. While talking to the other dancers we all realized we were in the same boat feeling the same things. This took the stressed, intimidated feelings away. The environment immediately became more relaxed and friendly. Ever since that audition, creating a conversation with the dancers around me is the first thing I do. The most important part of an audition is to not psych yourself out. The more you stress about what you are doing the worse you will typically perform. My largest tip is to try your best to imagine you are just taking a normal class, in your home studio, with your favorite teachers.

This year I attended three different summer intensives across the country. Carolina Ballet, Ballet West’s choreography intensive, and Nutmeg. All of the intensives were vastly different from styles, teachers, dorms, and overall location. I have created a spreadsheet with my personal experiences from each of these intensives. I gave each intensive a rating out of ten, or additional key information based on these categories: Range of styles offered, teaching style/ teacher environment, studio space, food, housing, tuition for two weeks, program size, dress code, location, and most importantly did the program help me improve. I have always had a difficult time finding reliable reviews from dancers about their summer intensive experiences. I believe this spreadsheet can be a credible source for information for dancers looking to attend summer intensives.

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Guest User 12/11/23 Guest User 12/11/23

How to do a Ballet Bun with Braids

Dancers come in all different shapes and sizes, and hair is no exception. All different types of hair from textured to straight are thrown into ballet buns every single day, but sometimes it can be a struggle to find the right way to put up your hair. Former DWC Ambassador Niyah Pratt is here to show you just how you can do it! Here is how to do a ballet bun with braids:

By Niyah Pratt, Former DWC Ambassador

First, flip your head over and gather all of your hair to the top of your head.
Secure it up into a ponytail with a hair tie.
After you have the ponytail in, you are going to start a twisting motion to gather all of the hair and begin to wrap the hair around the top of the ponytail.
Once all of the hair is gently wrapped around the top of the ponytail, use another hair tie to wrap it all into place.
Lastly, secure any loose pieces with bobby pins and then you have a gorgeous ballet bun!

We hope that this quick how-to helped you learn to do a ballet bun with braids! Be sure to check out the video below for a more in-depth description!

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About the author:

DWC Ambassadors 20-21 Sept. 2020-186.jpg — by niyah pratt

**Niyah Pratt** was born in raised in Renton, Washington. She began dancing at age six, at the British Dancing Academy where she trained in ballet, jazz, tap, and modern. She is currently attending the University of Nevada Las Vegas where she is double majoring in Dance Performance and Urban Affairs. She hopes to continue her dance career for as long as she possibly can, and make an impact not only in the dance community, but on the youth as well. She wants to be the role model she never had when she started dancing for someone else, and “thinks it is important to start implementing this in dance.”

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Guest User 12/4/23 Guest User 12/4/23

Dance is Life

To dance is to embody freedom.

To dance is to express oneself in a most powerful way.

To dance is to share oneself with others so that their lives might be enhanced by a blessed gift.

Part 1

By Vania Bynum

Vania Bynum | van-ee-uh bye-num | pronouns: she/her

To dance is to embody freedom.

To dance is to express oneself in a most powerful way.

To dance is to share oneself with others so that their lives might be enhanced by a blessed gift.

When I think about my journey in the arts, I reflect on my love of music, my desire to sing, and the excitement of theater and performance. When I think about my specific journey in Dance, I reflect on the fact that my whole life has been enhanced through the power of movement and dance. I ponder the truth that I would not be the same person without dance in my life. And I acknowledge that the healing elements of Pilates, yoga, and dance totally transformed my quality of life. After being struck by a pickup truck, a life of daily pain became an opportunity to heal and give thanks for the basics in life. I danced with praise for the ability to utilize my body as a tool for self-expression, and to bring joy to others by inviting them into my love of the arts. I dedicated my gift to liturgical dance, ministering to others, sharing stories through the power of gospel music and dance. The effect that the arts have had on my life and my health are undeniable and will continue to manifest as I enter my next phase of dance in my 50+ Vessel. With a recent diagnosis of Lupus, which has potentially debilitating effects on my body, the ability to move as long as possible has become even more precious. I am even more committed to embracing the spirit and vitality of dance so that I CAN live.

Although the diagnosis of Lupus was greatly unexpected, it was not completely surprising because the disease has shown itself in our family history with devastating results. As I navigate this new space, I now understand where some of my pains have come from. I understand why I danced consistently with ankle braces for no apparent reason, why I have mysterious joint pain that magically goes away, and maybe why I have had ongoing hip pain… even when I felt at my best. Oblivious to what was happening internally, I took the no pain, no gain stance because I was determined to dance at Cornish College of the Arts with other artists almost half my age. I was Free to Dance after a corporate job in Computer Engineering. I was committed to dance ministry as my way of communing with God and giving thanks for my life. I was thankful to Edna Daigre for introducing me to Pilates and the power of moving with Negro Spirituals, and to New Beginnings Christian Fellowship of Kent, WA., who embraced my gifts and provided a platform to speak from the heart through dance. And there are many others to thank that you will read about in the future. I am beyond grateful that I did not know that Lupus lurked in my body when stressful seasons came. All I knew was that I have a desire to dance and that throughout the “episodes,” I have never lost my ability to move. The flame still burns as I am challenged with the reality that I must be consistent in taking medication despite my free-spirited personality. I must monitor my stress levels and change my diet to keep Lupus at bay. I communicate with a family member to learn more about the disease so that I can be responsible. Lupus is a disease that affects people of all ages. I am not the first dancer who dances with Lupus, and I will not be the last. For this phase of my life, the arts will help me continue to thrive. And I can inspire others like those who inspire me. See these inspirational stories below about beautiful people and their journey with Lupus.

“ “To dance is to live. But to live, I must dance.” I dance for my Life. ”

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Journeys with Lupus...

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Guest User 11/6/23 Guest User 11/6/23

Dance and Motherhood

Becoming a mother is a major life goal for many women in the world. But what does it look like when you’re a dancer? So much of the aesthetic of ballet relies on your body looking a certain way, so what happens when you no longer fit that mold? These were questions I started to ask myself when I saw those two VERY dark lines on my pregnancy test.

By Andrea Hines, DWC Ambassador

pronunciation: And-rea High-ns | pronouns: she/they

I found out in August 2021 that I was pregnant after almost a year of trying. While I was obviously very excited, I couldn’t help but also have a wave of panic come over me once I realized that it meant my body was going to change drastically. As a ballet dancer, there is a certain aesthetic that comes with the art form, and unfortunately, with a former eating disorder and a massive case of body dysmorphia, I was anxious as to what was to come regarding my body changing. The uterus is a safe, warm and cozy place for baby, but for a lot of women, it is often a source of pain and anxiety.

I was determined to stay active throughout my pregnancy. Whether that was getting into the gym, going on walks, or taking ballet class, I promised myself I would keep myself as healthy as possible. I was able to keep with this, until I reached my third trimester. I was diagnosed with Symphysis Pubis Dysfunction, which meant anytime I walked or moved, I had extreme pain in my pelvis. This resulted in being put on bed rest for the last three months of my pregnancy. I would later learn that the reason for this diagnosis was because of my tenacity to stay active. I pushed myself too far, didn’t slow down, and as a result, my body was FORCING me to rest. While I knew logically this was the safest option for me and my baby, the little voice in my head said “Well, what now?”

From my first OB/GYN appointment to my 39-week appointment, I had gained a total of 50 pounds. While this is a totally normal amount of weight to gain while pregnant, my body dysmorphia told me otherwise. I was ready and determined to get back into shape after I gave birth. Cut to April 20th, 2022, my water broke at 11:30pm, and it was go time! 19 hours later, my son was here! I would later learn that the reason for my pelvic pain was also due to an 8 pound 3 ounce baby living inside me. But here we are, a new family of three! The next six weeks of recovery, healing and figuring out how to keep a tiny human alive swept by faster than I could have ever imagined. Once I got the go ahead to incorporate exercise back into my life, I thought to myself “How the F&!# am I supposed to find time to exercise when I have a tiny demon attached to me 90% of the day???” It started with small walks, while my son was napping, following a YouTube workout, and eventually, I got back into a ballet class…. But not right away.

I volunteer as one of the Rehearsal Assistants at Evergreen City Ballet, which means that I assist run rehearsals and teach choreography for whatever production we are getting ready for. In this instance, we were gearing up for Nutcracker. Running these rehearsals became another form of exercise, and one that I enjoyed. Rehearsals continued on, and we got to our final weekend of shows. I made a vow to myself that night, and promised myself that I would work my butt off, so I could get in shape enough to perform in Nutcracker 2023. And not just a character role; this meant I would strap on my pointe shoes and perform in a corps role.

January 2023

I looked into as many Open Adult classes as I could. I started the week on Mondays taking a beginner’s class at Northwest Ballet Center, so I could get back to basics and work on the fundamentals of ballet technique. Since this class went from 8pm-9pm, I was able to hand off any baby-duties to my amazing Husband. I won’t lie, this was a STRUGGLE, as I also work a regular 9am-5pm corporate job. I also recognize that I have the luxury of the support of a partner, so I am able to pursue the activities I want to pursue. Even if it meant bringing my son to the studio, my heart NEEDED to be in the studio.

After a few weeks, I started taking other open classes at Evergreen City Ballet & Dance Conservatory Seattle. Both these places have a special place on my heart for a few reasons:

ECB is where I got all my training. It is my comfort- my second home.
DCS is so incredibly inclusive, so I didn’t have to worry about my body looking a certain way to fit in. This place helped me rebuild my relationship with this new body of mine.

March 2023

I got fitted for pointe shoes from the ever so lovely Samantha from Dancewear Center!

June 2023

I performed a contemporary piece with DCS, and got back on stage for the first time in 12 years.

I continued to take classes, continued to get my strength and flexibility back, and then, we get to September 2023. Nutcracker casting is posted, and I see my name on the list: Andrea Hines, Snowflake & Flower. This was a momentous time for me. I have achieved my goal. I have the opportunity to perform the same choreography I performed as a student, 13 years later. As I’m writing this, I am in between Nutcracker rehearsals, and I am just happy.

As I mentioned, I am so incredibly lucky to have the support of my Husband, Maveryke, and a part-time nanny who allows me to get out of the house so I can take class and make it to rehearsal.

I just want to share that dance after giving birth is possible. It’s cliché, but it truly takes a village. My son is lucky to have so many people who are willing to watch him so I can achieve this goal of being able to dance again. I cannot thank them enough, from the bottom of my heart. And thank you Dancewear Center for taking a chance on me as your new Ambassador, and being able to share a new perspective.

Happy Dancing, and Happy Parenting!

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Guest User 10/23/23 Guest User 10/23/23

Get To Know DWC Ambassador Andrea Hines

Andrea Hines trained in dance at a high level from a young age in classical ballet. She started in Tacoma City Ballet and transitioned to Evergreen City Ballet and continued to train throughout high school. Since then she took some time off from dance, moved to California and back again, got married and had a baby! In 2019 she decided to come back into the dance world. Starting in the administrative side and then gradually back into ballet classes. Read on to learn more!

pronunciation: And-rea High-ns | pronouns: she/they

By Samantha Weissbach, DWC Owner & General Manager

Andrea speaks to the difficulties and realities of getting back into dance after having a baby. She says it is fully possible, but it takes time. Social media skews many mothers’ expectations and can make them feel inadequate if they are unable to bounce back immediately. She wants to share her journey, and show other mothers a realistic approach to returning to activity after the baby.

This has become an overarching passion for Andrea. They want to teach others that what you see on social media is often improbable to achieve and at times, simply impossible. She feels the culture has shifted into nonstop comparisons. She says, “love that body that you have now, and work with what you have.”

Andrea teaches at BLS and ECB which holds open classes on Saturdays for adults. They will be performing in Auburn December 8-10th and Ikea Performing Arts center December 15-17th.

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Guest User 10/15/23 Guest User 10/15/23

Get To Know DWC Ambassador MiYoung Margolis

MiYoung Margolis is one of our newest ambassadors here at DWC! She has had a wonderful career in the arts both in South Korea and here in Seattle. An accomplished mixed media artist, fashion designer and choreographer, she brings a unique perspective to the arts and our ambassador program. Read on for more about this unique and interesting artist!

pronunciation: Me-young Mar-go-lis | pronouns: she/her

By Samantha Weissbach, DWC Owner & General Manager

MiYoung trained from a young age in classical western dance as well as traditional Korean dance and eventually received her degree in dance in South Korea. After moving to Seattle she worked in various artforms including visual art and fashion. Her gallery in Seattle displays her impressive range of art and creations and doubles as her company’s rehearsal space.

She is very passionate about getting every body into dance (something we can definitely agree on). She focuses her teachings and art on including all humans regardless of their background or training.

Her dance company, MMDC, is co-hosting the O-Jak Bridge Dance Festival with Adage Ballet on Dec 9th at the Erickson Theater in Seattle. They will be performing a non-traditional Swan Lake performance, as well as performances by multicultural artists and choreographers. You can click here to book tickets now!

We are thrilled to have MiYoung join the DWC family and you can look forward to seeing more from her on our Instagram and YouTube!

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Guest User 10/1/23 Guest User 10/1/23

How to Create a Dancer Warm Up and Why it is Important

By Caroline Schmidt, ACE CPT, DWC Ambassador

pronouns: she/her | pronunciation: kay-row-line sh-midt

As a young dancer I never really considered the importance of warming up. If you looked across the room before a ballet class I remember seeing dancers sitting in their middle splits, legs on the barre stretching forward and chatting about their weekend plans. When I got to college level dance I discovered my schools recreation center and weight room. It was not until my Anatomy and Physiology class in college that I learned how to strength train and why it is so beneficial in activities like jumping and leaping that was necessary in dance. In undergrad I started personal training and discovered a warm up routine that worked for my body. The first most important thing when creating a warm up is to ask yourself what is required of me? In running you need strong legs and core, for rock climbing you need mobility and upper body strength, in swimming you need length and power. My warm up routine is a combination of yoga, running and strength training that I have found over the years!

You might ask: why do I need to warm up? I am a young dancer I can just jump right in to my dancing right? Well, there are many benefits to a good warm up. The most important thing is that it is a gentle way to start preparing your body for what is to come. If you were to do a heavy squat you wouldn’t just jump in to lifting the heaviest weight right? You start with a gentle activation of the muscles to tell them it’s time to work. It is also good for your muscles and your heart to gradually build up to movements. A warm up is also really important to decrease the likelihood of injury. If you go too hard too fast you might tear a muscle or hurt yourself.

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Studies have shown the importance of a good warm up and how it can increase your performance in 79% of all aspects being analyzed. This analysis has shown that performance improvements can be seen after completion of adequate warm-up activities, and there is little evidence to suggest that warming-up is detrimental to sports participants. (Fradkin et al, 2010). There has been a large debate regarding if static stretching before activity decreases physical athletic performance. I prefer a dynamic stretching approach which you can see is built into my example warmup program. Dynamic stretching is where you are stretching throughout a range of motion however you aren't just sitting in a position for prolonged period of time. You are active and using your muscles to move through the range. I like this because it is more functional in dance! There are also some detrimental effects to just static stretching especially before you are warm enough including decreasing your ability to produce a strong muscle contraction for powerful movements like jumping and thus decreasing performance (McMillan, 2006).

I like to take a very analytical approach to my warm up. You have your major joints and its a good idea to warm up each major muscle group. Major muscle groups include: glutes/hamstrings, quads/ hip flexors, shins and calves, abdominals, chest pushers and pullers. An exercise for each with a gentle activation will start to remind these muscles it's time to work! I like to start with a whole body connection to get the blood flowing and end with a full body connection moment putting everything together. I also like to do exercises where I am not only stretching but strengthening to start to build the neural connections. This is an example warm up routine that I have found works for my body but may not necessarily for everyone!

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My Warm Up Routine:

Step 1: whole body connection movement
- Sun Salutation from standing into plank and hip stretch with worlds greatest stretch

Step 2: chest pushers
- Plank shoulder taps

Step 3: back pullers
- Superman and lat pulls

Step 5: quads/ hip flexors - Bird dogs

Step 4: glutes/hamstrings - Bridges

Step 6: abdominals
- Dead bugs

Step 7: shins and calves
- Squat into a calf raise

Step 8: full body connection moment puting everything together
- Single leg RDL with arm movements (balance incorporated into the movement)

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Resources

Fradkin AJ, Zazryn TR, Smoliga JM. Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis. Journal of Strength and Conditioning Research. 2010;24(1):140-148. doi:https://doi.org/10.1519/jsc.0b013e3181c643a0

Kozai A, Surgenor B, Ma. The Importance of a Good Warm-Up: Are You Warm Enough to Start Dancing?; 2017. https://iadms.org/media/3598/iadms-resource-paper-the-importance-of-a-good-warm-up.pdf

McMillian DJ, Moore JH, Hatler BS, Taylor DC. Dynamic vs. Static-Stretching Warm Up: The Effect on Power and Agility Performance. The Journal of Strength and Conditioning Research. 2006;20(3):492. doi:https://doi.org/10.1519/18205.1

NYSMI | The Importance of Stretching and Warm Up Exercises Before Physical Activity. Accessed August 24, 2023. https://nysportsmedicineinstitute.com/the-importance-of-stretching-and-warm-up-exercises-before- physical-activity/#:~:text=Warming%20up%20exercises%20increase%20blood

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Guest User 9/24/23 Guest User 9/24/23

Get To Know DWC Ambassador Vania Bynum

Vania Bynum is one of our newest ambassadors with a unique dance story and very interesting perspective, read on to learn more about her and her organization, VCBynum Arts & Education!

Vania Bynum | van-ee-uh bye-num | pronouns: she/her

By Samantha Weissbach, DWC Owner & General Manager

Dance can be life-changing in many different ways. It can unleash a new identity inside and help express oneself for the whole world to see. We got the chance to speak with our very own DWC Ambassador Vania Bynum about what dance means to her! Read on to learn more about Vania’s dancing journey and what inspired her to become a DWC Ambassador!

Vania started dancing when she was in a club in school that allowed opportunities for underserved communities to be immersed in various forms of art. She was introduced to dance through this program and she shares she was in and out of this program for a couple of years. After going to college to become a software engineer, she came across Alvin Ailey for the first time in her late 20s and she realized that she needed to get back into dance.

While she was working at Microsoft, she would take classes in order to get back into dance and practice. Vania danced for Eastside Dance and Elizabeth’s Dance Dimensions in adult groups which made her want to further her artistry and take her dancing to the next level. Vania took a year off and studied dance which was her love and passion and auditioned for Cornish College of the Arts where she got in.

When asked about what inspired her to become a DWC Ambassador, Vania shares that her friend, former DWC Ambassador Robbi Moore, introduced her to the program. She was asking them about the things they were posting and they talked about it which led to Vania doing her own research. She believes that this will allow her to move forward in her dancing journey and be able to share her story with others. This can allow her to grow as not only a person and push herself but as an artist as well.

Vania is in a 50+ group that is called The Throwbacks that do performances so be sure to watch out for those performances! Vania also has VC Bynum Arts and Education which hosts classes in Bellevue, so look out for those flyers and sign up for classes!

We are so excited to have Vania as one of our DWC Ambassadors! Be sure to check out the full interview on YouTube!

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The Dance-Pilates Bond:

Why Pilates Holds the Key for Dancers:

Dreaming of Pilates Instructorship:

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Pronunciation: Ah-lay-nah Fow-ler | Pronouns: she/her

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by niyah pratt

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My Warm Up Routine:

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