Yoga for Athletes: Jan Burkhard
Ballet dancers are some of the most powerful athletes in the world—combining strength, balance, flexibility, and fierce discipline with every movement. For Jan Burkhard, Principal Dancer at Carolina Ballet, yoga has become more than just cross-training; it’s a vital part of how she sustains her body, sharpens her focus, and stays grounded through the demands of life on stage.
With a deep love for hot yoga and years of experience balancing elite performance with mindful movement, Jan shares how her practice supports both her artistry and athleticism. Whether you’re a dancer, or simply someone looking to move with more intention, her story is proof that yoga can be a game-changer—for the body, mind, and soul.
Let’s take a look.
Why Dancers Are Turning to Yoga
Behind the graceful lines and effortless leaps of professional ballet lies an intense and demanding discipline. Long rehearsals, repetitive choreography, and constant pressure to perform can leave even the strongest dancers feeling overworked and unbalanced. That’s why more dancers are turning to yoga as a way to stay in the game.
For Jan Burkhard, yoga entered her life at just the right time. After being invited to a class by a fellow dancer, she began practicing regularly at a local studio—and she hasn’t looked back since. What started as a way to stay limber has turned into an essential part of her wellness routine.
“I always come back to hot yoga, it warms my body up in a way that feels natural and supportive—especially as a dancer who needs to stay warm all the time. ”
Yoga provides a powerful counterbalance to ballet’s constant external rotation. While the ballet stage demands turned-out positions and high-impact repetition, the yoga mat offers neutrality, balance, and an opportunity to strengthen the body in new ways. For dancers like Jan, yoga offers the space to move with freedom and presence—without the pressure of perfection. And for Jan, that freedom is part of what keeps her coming back to the mat.
The Benefits of Yoga for Dancers
For dancers, the body is the instrument—and like any finely-tuned tool, it needs care, balance, and attention. Yoga meets dancers exactly where they are, offering benefits that go far beyond flexibility. It’s a practice that strengthens, restores, and grounds—qualities every dancer needs to thrive both on and off the stage.
Restoring Balance
Ballet is built on precision, often pulling the body into extreme shapes and movements. Yoga brings Jan back to neutral.
“It helps realign my body,” she shares. “I spend so much of my time turned out. Yoga reminds my body how to move naturally and strengthens the muscles that don’t always get attention in rehearsal.”
Poses that focus on internal rotation, spinal alignment, and symmetrical engagement offer a reset after hours in pointe shoes.
Building Strength Where It Counts
Yoga’s not just about flexibility—it’s about smart, functional strength. Core work, stability-focused poses, and longer holds help dancers develop strength in underused muscle groups, improving control and power in movement. Warrior II—Jan’s favorite pose—is a perfect example: rooted, expansive, and a fierce reminder to stay grounded while reaching forward.
Mindful Movement & Mental Clarity
Yoga also gives dancers something they don’t always get in rehearsals: quiet. The movement is still intentional, the breath is still counted—but there’s space to soften. That mental reset is crucial in a high-performance world, and it’s one of the biggest reasons yoga remains a steady part of Jan’s routine.
Longevity Through Recovery
Yoga promotes circulation, joint health, and muscle recovery, three essential ingredients for a long, sustainable dance career. For dancers like Jan, who perform day after day, yoga isn’t a luxury—it’s a necessity. It’s the space where she can let go, tune in, and keep showing up strong.
From the Mat to the Stage
The connection between yoga and dance isn’t just physical—it’s energetic. What happens on the mat follows you into rehearsals, performances, and the everyday discipline of showing up as an athlete and artist. For Jan, the mindfulness cultivated in hot yoga classes becomes a grounding force when the curtain rises.
“Even in the chaos of a performance, yoga helps me stay calm. It gives me that sense of awareness and control I need to move with intention, no matter what’s happening around me.”
On stage, every moment counts. And when the spotlight hits, the technique becomes equally as important as feeling connected to the movement. Yoga helps dancers tap into the connection to their bodies, their breath, and the story they’re telling. The mat becomes the rehearsal space for something deeper—a space to move with purpose long after the final bow.
Is Yoga the Secret Weapon for Dancers?
For dancers like Jan Burkhard, yoga is more than cross-training—it’s the chance to slow down, tune in, and move with intention. It restores what rigorous training depletes, sharpens the kind of strength needed beyond pliés and arabesques.
From the mat to the stage, yoga supports longevity, focus, and the kind of mind-body connection that takes dance performances to another level. Whether you’re a seasoned performer or simply someone who loves to move, yoga just might be the edge you didn’t know you were missing.
So, is it a secret weapon? Without a doubt. But now you’re in on it too. 🖤
