What You'll Learn
- How to relax the hip flexors to allow the femur bone to drop into the pelvis for higher extensions.
- Self-massage and stretching techniques to release tension in the psoas and hip socket.
- Proper alignment and core engagement for stable développé and attitude positions à la seconde.
- Techniques for maintaining turnout and verticality during grand plié and relevé transitions.
- How to use the obliques and back muscles to support deep side stretches and core stability.
About This Video
Achieving a high, effortless extension à la seconde is a goal for many dancers, yet it is often hindered by tension in the hip flexors. In this specialized class from Broche Ballet, we dive deep into the mechanics of the hip to help you find freedom and height in your side extensions. The secret to a beautiful à la seconde isn't just strength; it is the ability to relax the hip flexors and allow the femur bone to drop deep into the pelvic socket.
This anatomical shift creates the space necessary for the leg to lift without the 'gripping' sensation that often limits range of motion. Throughout this session, you will be guided through a series of intentional exercises designed to release the psoas and encourage proper alignment. We start at the barre with foundational movements such as grand plié and relevé, focusing on how the pelvis stabilizes the torso while the legs find their maximum turnout.
You will learn specific massage and stretching techniques to manually release tension, allowing your muscles to 'take a vacation' so they can function more efficiently during active work. The class progresses into more complex movements, including développé and attitude à la seconde. Our instructor emphasizes the importance of core engagement and oblique strength to support the back as you stretch further than you thought possible.
By focusing on keeping the leg 'inside' the pelvis and straightening up toward the limb rather than reaching away, you will find a more secure and aesthetically pleasing line. Whether you are working on your grand battement or looking to refine your placement on demi-pointe, these stretches and technical cues will provide you with the tools to transform your extensions. Join us at Broche Ballet to refine your technique, release unnecessary tension, and achieve the fluid, high à la seconde you have been working toward.
