15-Minute Gentle & Relaxing Floor-Lying Ballet Stretches

Recovery is just as vital to a dancer's progress as hours spent at the barre. This 15-minute guided session focuses on releasing deep-seated tension through gentle, floor-lying stretches designed for the ballet body. We begin by grounding ourselves with deep breathing and progressive muscle relaxation, allowing the mind to quiet and the body to become receptive.

The routine transitions into a 'Butterfly' pose, utilizing gravity to gently release the hip flexors—an area often overtaxed in ballet training. By walking the feet apart and bringing the knees together, we explore variations that target the pelvis and low back, providing relief from the physical demands of turn-out and extensions. A highlight of the class is the bridge exercise, where we focus on opening the chest and stretching the shoulders by clasping the hands and squeezing the shoulder blades together.

This not only improves posture but also counteracts the tightness often felt in the upper body after a long day. Throughout the class, Broche Ballet emphasizes the importance of breathing deeply and feeling the weight of the body sink into the floor. This practice isn't just about flexibility; it's about nervous system regulation and allowing your muscles to find a state of true 'release' rather than constant engagement.

Whether you are winding down after a long day of pointe work or simply need a moment of calm, these exercises provide a sanctuary for your body. The session concludes with a final moment of heavy, grounded relaxation, ensuring you leave the mat feeling refreshed, mobile, and mentally centered. This holistic approach to stretching ensures that your body remains supple and ready for your next ballet class.