Overstretching, underrepresentation, and pressure from every direction… What's really happening behind the scenes in competitive dance?

John Corella sits down with Sharmila Mitra, a longtime friend and respected voice in the dance world. She’s a competitive dance teacher, studio owner, and a Pilates and Gyrotonic instructor who’s helped dancers heal, grow, and stay in the game for the long run. She’s also the author of “The Power of Intention for Dancers,” and her story is one many in the industry will recognize: pushed hard, stretched beyond her limits, and told her work was “too ethnic” to compete.

John and Sharmila dig into some hard truths: Is a dancer’s flexibility more important than their physical safety? How do we stop celebrating movement that could be damaging our joints for life? Sharmila shares how overstretching as a young dancer led to long-term injuries and why she’s passionate about giving today’s dancers a better way forward.

The two also talk about how Pilates, intention-setting, and proper cross-training can shift the entire experience of competitive dance. Can winning mean more than just a trophy? What if dancers were encouraged to check in with their bodies, not ignore what hurts?

This episode is a must-listen for teachers, parents, and dancers alike, especially anyone who’s ever questioned the way things have always been done. You’ll walk away with a fresh perspective, a few strong opinions, and maybe a little more compassion for the kid struggling through warm-up.

Episode Breakdown:

00:00 Meet Sharmila Mitra

04:33 Body Positivity and Representation in Dance

06:29 Challenging Norms: Bollywood, Identity, and Belonging

16:06 The Long-Term Impact of Overstretching in Competitive Dance

23:08 Protecting Dancers’ Bodies During Competition Season

27:16 How to Train Without Overstretching

33:33 Setting Intentions in Dance and Competition

40:25 Teaching Dancers to Advocate for Their Bodies

47:04 Integrating Spirituality with Dance Practice

52:15 Healthy Boundaries with Dance Parents

56:00 Knowing Your Worth as a Dance Teacher

01:00:00 When Students Leave: Loss, Growth, and Forgiveness

Links

Connect with Sharmila Mitra:

Website: https://coreartscenter.com

Instagram: https://www.instagram.com/coreartspilates

Dance Dad with John Corella on Instagram: https://www.instagram.com/dancedadwithjohncorella/

John on Instagram: https://www.instagram.com/john_corella/

Patreon: https://patreon.com/TheonlyDanceDadwithJohnCorella

Website: johncorella.net

Podcast production and show notes provided by HiveCast.fm