What You'll Learn
- Modified Pigeon Pose variations to safely target hip flexors and the lower back
- The 90/90 stretch technique to improve hip rotation and mobility
- How to use 'inchworming' and breathing techniques to deepen stretches safely
- Upper body engagement tips, like tenting fingertips, to support spinal alignment
About This Video
Developing flexibility is a cornerstone of ballet training, especially for beginners working on their turnout and range of motion. At Broche Ballet, we believe that a healthy, mobile body is the foundation for beautiful technique. This 14-minute flexibility flow is specifically designed to target the outside of the hips and the lower back—areas that often feel tight after long days of sitting or intense rehearsals.
The class begins with gentle hip-opening exercises, including a seated leg-rocking motion to loosen the hip joint and prepare for deeper work. You will learn the 90/90 stretch, an excellent alternative for those who find the traditional pigeon pose challenging. This variation targets the hip flexors and provides a safer environment for your knees while still delivering a deep, effective stretch.
As we progress into a modified pigeon pose, you will learn the 'inchworm' technique. This subtle movement allows you to adjust the depth of your stretch with precision, ensuring you never push past your body's current limits. We also incorporate upper body engagement—such as tenting the fingertips and bending the elbows—to ensure your spine remains supported and your lower back stays 'happy' throughout the session.
Breathing is a vital component of this practice. By focusing on deep, rhythmic breaths, you can signal to your nervous system that it is safe to release tension, allowing for a more effective and relaxing stretch. Whether you are using a pillow for extra support or keeping your toes in a demi-pointe position for stability, these modifications ensure that the class is accessible to everyone.
Consistent flexibility training helps prevent injuries and improves the aesthetic lines required for ballet. By focusing on the outside of the hips, you will find that your transitions between positions become more fluid and your plié feels more grounded. Join our Broche Ballet community as we explore these foundational stretches together.
