What You'll Learn
- Master four foundational seated stretches to improve hip and hamstring mobility.
- Utilize deep breathing techniques to safely increase your stretching range.
- Learn to use rope climbing and undulating movements to release spinal tension.
- Incorporate modifications and props to tailor the stretch to your body's needs.
- Understand the alignment required to protect your joints during deep floor work.
About This Video
Achieving the graceful lines of a dancer requires more than just strength; it requires a dedicated approach to flexibility. In this 11-minute Beginner Flexibility Flow, Broche Ballet invites you to the floor for a targeted session designed to open the hips, hamstrings, and lower back. Whether you are preparing for a full class at the barre or winding down after a long day, these four essential seated stretches provide the release your muscles need to perform at their best.
This practice focuses on four primary positions: the Parallel Forward Fold, the 1st Position Forward Fold, the Butterfly Forward Fold, and the Straddle Forward Fold. Each of these movements targets specific muscle groups vital for ballet technique. For example, the 1st position fold helps dancers understand the relationship between the hips and feet, while the straddle stretch is crucial for developing the range of motion needed for grand battements and side extensions.
Throughout the class, the instructor emphasizes the importance of the breath. You will learn to inhale for length and exhale to stretch deeper into each pose, allowing the nervous system to relax and the muscles to lengthen without strain. We also incorporate undulating movements for the spine and a rope climbing exercise that encourages you to reach through the fingertips, opening the side body and releasing tension in the shoulders.
Safety is paramount at Broche Ballet. This tutorial includes modifications for every body type, such as using the hands for support or adjusting the bend in the elbows to manage intensity. We also discuss how props like massage balls or foam rollers can assist in releasing stubborn tension in the calves and shoulders.
By focusing on alignment and core engagement even while seated, you ensure that your stretching practice supports your overall ballet technique. Join us for this gentle flow and start building the functional flexibility you need for your ballet journey.
