What You'll Learn
- How to use yoga blocks or pillows to maintain proper alignment and support in splits
- Techniques for spinal articulation to release lower back tension before stretching
- Targeted hip flexor and hamstring exercises to improve overall leg extension
- The 'jellyfish breathing' method to relax the nervous system and deepen flexibility
- Safe methods for progressing into and out of split positions to avoid injury
About This Video
Achieving a full split is a hallmark of ballet flexibility, but the journey to get there must be approached with patience and proper alignment. In this "Gentle Splits Flow" session at Broche Ballet, we transition away from the barre to focus on a deep, yoga-inspired flow designed to open the hips and lengthen the hamstrings safely. This class is specifically crafted for dancers who want to improve their range of motion without the risk of overstretching or injury.
The practice begins with a focus on the upper body and core, emphasizing spinal articulation and lower back movement. By releasing tension in the spine first, we create the necessary space for the pelvis to move freely. From there, the flow progresses into targeted stretches for the hip flexors and hamstrings. These are the two primary muscle groups that must be both supple and strong to support the lines required in classical ballet. Throughout the session, we emphasize the importance of keeping the back leg straight and lengthening it away from the center to ensure a true, square split.
Props play a vital role in this class. We highly recommend having yoga blocks or pillows nearby, especially if you aren't yet in your full splits. Using blocks under your hands or your front leg provides the support needed to stay upright, preventing the torso from collapsing and ensuring the stretch remains focused on the targeted muscles. This support allows you to maintain the integrity of your posture, mimicking the upright carriage you would maintain during center work.
Finally, we delve into the mental side of flexibility through breathing techniques. We utilize "little jellyfish breathing" to encourage the body to relax into the stretch. By focusing on deep, slow breaths and driving through the hip flexor during exhalations, you can bypass the body's natural tension response. This mindful approach ensures that you are not just forcing a position, but rather training your body to find ease and length in your splits flow.
