What You'll Learn
- Effective floor stretches using the passé position to target the glutes and hips
- Techniques to release chronic tension in the hip flexor and hip crease
- How to use deep breathing to signal the nervous system to relax into a stretch
- Rib cage expansion exercises to improve breath capacity and lateral flexibility
About This Video
Take a moment to reset and restore your body with this 21-minute follow-along stretching class from Broche Ballet. Designed specifically for dancers but beneficial for anyone seeking tension relief, this session combines elements of physical therapy, yoga, and classical ballet alignment to help you find more space and ease in your movement. We begin the session on the floor, focusing on the foundation of the body.
You will explore gentle floor work that targets the hips and glutes, utilizing a modified passé position to deep-dive into muscle release. By hugging the leg toward the shoulder or across the body, you can isolate specific areas of the hip crease that often become tight during daily activities or rigorous training. The instructor provides detailed guidance on hand placement and weight shifting to ensure you find the most effective stretch for your unique anatomy.
A key component of this practice is the integration of breath and body awareness. Rather than forcing a stretch, we focus on using the breath to communicate safety to the nervous system, allowing the muscles to relax and release naturally. This mindfulness practice is essential for ballet dancers who often carry chronic tension in the hip flexors and lower back.
By learning to breathe into the side of the body and expand the ribs, you not only improve your flexibility but also enhance your capacity for the deep, controlled breathing required during complex adagio work. As we transition through various poses, including prone stretches to open the front of the legs, the emphasis remains on activation and release. You will learn how to gently engage the glutes to protect the joints while seeking a deeper opening in the hip flexors.
Whether you are recovering from a heavy week of classes at the barre or simply need a mindful break, this session offers a calm, soothing environment to reconnect with your body.
