What You'll Learn
- Master the 90-90 stretch to target external hip rotation and release deep tension.
- Learn safe modifications for pigeon pose using blocks or props for better accessibility.
- Utilize specific breathwork techniques to deepen muscular release during difficult stretches.
- Understand the anatomical relationship between the femur head and the pelvis for improved turnout.
- Practice the butterfly stretch with varied ranges of motion to increase joint fluidity.
About This Video
Unlock greater freedom of movement in your dancing with this targeted 12-minute Beginner Flexibility Flow at Broche Ballet. This session is specifically designed to address tightness in the outside of the hips, a common challenge for adult dancers. By focusing on deep, mindful stretching, you will learn how to release tension and improve your overall turnout and functional range of motion. Whether you are working toward higher extensions or just want to feel more comfortable in your daily plié, hip mobility is the foundation of a strong ballet practice.
The class guides you through essential stretches, including the 90-90 stretch and the restorative pigeon pose. We start by warming up the hip joint, focusing on how the femur head rotates within the pelvis. This anatomical awareness is crucial for ballet students, as it helps prevent injury and ensures that movement comes from the correct muscle groups rather than just the knee or foot. You will learn to use your breath as a tool: inhaling to find space and exhaling to sink deeper into the stretch, allowing the weight of your leg and hip to settle into the floor.
At Broche Ballet, we believe in making dance accessible to everyone. That is why this video includes various modifications to ensure you can stretch safely and effectively. For instance, you will learn how to use a block or support during the pigeon pose to maintain proper alignment in your pelvis. We also cover the nuances of foot positioning, such as reaching a demi-pointe in your back leg to help square the hips. This short flow is perfect as a post-class cooldown or a standalone routine. By the end of this session, you’ll know how to properly exit deep stretches and give your muscles the recovery they need to stay supple for your journey at the barre.
