What You'll Learn
- Master foundational stretches including Butterfly, Straddle, and Beginner Pigeon.
- Techniques to soften the spine and release chronic tension in the hips.
- How to use breathwork to deepen stretches safely and effectively.
- Adjustments for comfort and alignment to suit different body types.
- A methodology for noticing and opening up space in tight muscle groups.
About This Video
Elevate your dance practice with this targeted beginner flexibility flow from Broche Ballet. Designed specifically for those looking to increase their range of motion in a gentle, mindful way, this 11-minute session focuses on the essential "big three" stretches for dancers: the butterfly, the straddle, and the pigeon. Flexibility is more than just reaching for your toes; it is about creating space in the body and learning to release the tension that often hinders technical progress.
In ballet, open hips and supple inner thighs are crucial for achieving a proper plié and maintaining a clean line in tendu. This class guides you through these positions with a focus on "noticing"—a technique where you consciously identify where you feel blocked and use your breath to invite those areas to soften. We begin with the butterfly stretch, a foundational movement for hip mobility.
For those with tighter hips, we discuss modifications such as sitting on a yoga block or cushion to allow the spine to lengthen rather than round. We then transition into the straddle stretch. You will learn how to plant your heels and pull your chest through your biceps to engage the deep muscles of the inner thighs.
Finally, we explore a beginner-friendly version of the pigeon stretch, perfect for releasing the glutes and lateral rotators which are so active during ballet class. Throughout the flow, we emphasize the importance of alignment and relaxation. Rather than forcing a stretch, we encourage you to let your ear drop to your shoulder and allow your spine to melt into a gentle curve.
By breathing into the tightness, you create a sustainable practice that prepares your body for the rigors of center work. Whether you are a total beginner or an experienced dancer looking for a restorative cool-down, this flexibility flow provides the tools needed to open up your body and enhance your ballet journey.
