What You'll Learn
- Master the 'basket weave' visualization for active pelvic floor engagement and support.
- Identify the '85% point' of hip alignment to maximize stability and prevent 'sitting' in the joint.
- Coordinate rib cage placement with the 'mushroom cap' technique for a secure and stable core.
- Refine foundational movements like demi-plié, tendu, and retiré through improved hip verticality.
- Correct hip hiking habits by focusing on front-hip lift and creating length through the spine.
About This Video
Achieving technical precision in ballet requires more than just outward movement; it requires a profound understanding of internal mechanics. In this 24-minute technical deep dive from Broche Ballet, we explore the intricate relationship between pelvic floor engagement, hip alignment, and functional core control. This session is designed to help you move past superficial shapes and find the deep, stabilizing muscles that support every movement at the barre and beyond.
The lesson begins with a focus on the pelvic floor using the 'basket weave' visualization. By learning to pull these muscles upward and inward, you create a solid foundation for your torso. This is paired with the 'mushroom cap' rib cage position, ensuring your core remains engaged without sacrificing breath or fluid movement.
Together, these visualizations provide a roadmap for maintaining verticality and strength throughout your practice. A major focus of this class is the concept of the '85% point' in hip alignment. Many dancers struggle with 'popping' the standing hip or 'sitting' into the joint, which can lead to instability and discomfort.
By finding that sweet spot of alignment, you will learn to lift out of the hip, creating space and allowing for a freer range of motion in your turnout. We apply these concepts to foundational exercises, including demi-plié, tendu, and retiré, ensuring that every movement is executed with a focus on a long, vertical line. We also address the common mistake of hiking the back of the hip during leg extensions.
Through specific cues, you will learn to lift the front of the hip while using the back of the throat to create length through the entire body. This holistic approach to alignment helps you gain functional control over your standing leg stability, ultimately leading to more secure balances and cleaner transitions. Whether you are a beginner looking for a solid start or an experienced dancer refining your placement, this deep dive offers essential tools for your ballet journey.
