What You'll Learn
- How to use demi-pointe alignment to control leg placement and intensity
- Effective breathing and undulation techniques to release muscle tension
- Specific techniques for deepening the half split and hamstring stretches
- Proper alignment of the feet and knees to prevent injury during floor work
- Using head circles and relaxation to integrate flexibility into your practice
About This Video
Welcome to a transformative 12-minute session at Broche Ballet, specifically designed to help dancers unlock their potential through mindful flexibility. This Beginner Ballet Flexibility Flow focuses on one of the most vital areas for any aspiring dancer: the hamstrings. By targeting these muscles through a series of intentional movements and flows, you will find greater ease in your extensions and overall movement quality.
In this class, we move beyond static stretching to explore dynamic ways to lengthen the body. We begin by finding proper alignment, ensuring your feet are facing straight up with the second toes parallel to each other. This foundation is crucial for protecting the joints while maximizing the effectiveness of every movement.
We then transition into deep hamstring stretches and the half split pose. One unique technique we explore is using the demi-pointe position. By engaging the foot in demi-pointe, you gain superior control over the placement and rotation of the leg, allowing for a safer and more focused stretch.
A key element of this practice is the integration of breath and movement. We use undulations—gentle, wave-like motions through the spine—as we inhale and exhale over the leg. This approach prevents the muscles from tensing up, encouraging a deeper release over time.
To increase the intensity, we practice scrubbing the heel back and turning the foot out, which targets different fibers within the hamstring complex. Safety and comfort are paramount at Broche Ballet. We recommend bringing a pillow or yoga blocks to support sensitive knees or to bridge the gap if the floor feels too far away.
We close the session with relaxing head circles and deep breathing to integrate the work and calm the nervous system. Whether you are just starting your ballet journey or looking to supplement your existing training, this flow provides the tools you need for a more supple, responsive body.
