What You'll Learn
- Techniques to maintain an upright posture for safer, more effective splits.
- How to use yoga blocks and pillows to support your current flexibility level.
- The role of glute engagement and 'squeeze and release' in opening the hip flexors.
- Specific stretches for the hamstrings and glutes to improve overall ballet lines.
- Breathwork and relaxation strategies to manage intensity during deep stretches.
About This Video
Achieving a beautiful, flat split is a hallmark of ballet technique, but it requires more than just forcing the position. At Broche Ballet, we believe in a mindful, anatomical approach to flexibility. This Deep Splits Stretch Flow is specifically designed to help dancers of all levels improve their range of motion in the hamstrings, hip flexors, and glutes through a series of purposeful movements.
Throughout this session, you will be guided through targeted exercises that prepare the body for the splits. We start by warming up the hamstrings and opening the hip flexors, ensuring the muscles are ready for deeper work. A key component of this class is the use of props.
If you are not yet sitting on the floor in your split, having yoga blocks or pillows handy is essential. These tools allow you to maintain an upright posture, which is crucial for a balletic split. By stacking props under your front leg for support, you can focus on squaring the hips and keeping the torso vertical rather than leaning forward.
One of the most effective techniques covered in this practice is the active engagement of the glutes. By learning to squeeze the back glute muscle tight and then releasing it, you can change the orientation of the pelvis and access a deeper stretch in the psoas. This active stretching approach is often more effective and safer than passive stretching alone.
As you flow through the movements, remember to breathe and stay present. Tension often hides in the jaw or shoulders when we stretch; our instructor will guide you to release that tension and find relaxation even in challenging positions. Whether you are working toward your first split or trying to improve the height of your extensions, this flow provides the structure needed to see real results.
Consistent practice is the key to lasting flexibility and improved overall physical fitness.
