What You'll Learn
- How to find a neutral pelvic position to protect the low back and improve turnout
- Techniques for engaging the glutes and rotators to support deep hip opening
- Using yoga blocks to modify and deepen hamstring stretches for better extensions
- Breathing exercises designed to release deep-seated tension and improve focus
- Correct neck and head alignment to prevent strain during floor work
About This Video
In this restorative 15-minute session, Broche Ballet invites you to dive deep into the mechanics of your lower body to enhance your dancing. Flexibility isn't just about how far you can stretch; it is about understanding the anatomical relationships between your pelvis, femur bone, and spine. This flow is specifically designed to address the common tight spots that hold ballet dancers back from achieving their full potential in positions like arabesque or high dégagé.
We begin by focusing on the foundation: the pelvis. Understanding how to find a proper tuck and arch correctly is vital for maintaining a neutral spine and protecting the low back. The instructor guides you through engaging the glute muscles effectively, pushing them toward the floor to create a stable base.
By utilizing an isometric force, you will learn to activate the rotators while simultaneously lengthening the muscles—a technique essential for functional ballet strength and turnout. The class makes excellent use of blocks as props. These are not just for beginners; they are powerful tools for advanced dancers to find better alignment and deeper release.
You will explore how to target the hamstring muscle with precision, learning when to pull the foot back or bend the knee to isolate specific attachments. Proper neck alignment is also emphasized to ensure that while we work on the lower body, we aren't creating unnecessary tension in the upper body. Throughout the practice, breathing remains central.
You'll be encouraged to take deep inhalations starting from the base of the pelvis all the way to the head, facilitating a deeper tension release. This holistic approach ensures that you leave the mat feeling restored, more mobile, and better prepared for your next barre or center work. Whether you are recovering from a heavy rehearsal or preparing for a performance, this flexibility flow is an essential addition to your daily training regimen.
