What You'll Learn
- Techniques to deepen the butterfly pose for improved hip mobility and turnout.
- How to use back muscle engagement to safely increase range of motion in straddle stretches.
- Breathing strategies to release deep-seated tension in the inner thighs and lower back.
- Methods for using the lats and armpits to create length and leverage in the upper body.
About This Video
Ballet requires a unique blend of strength and supple grace. To achieve the beautiful lines seen in adage or the depth needed for a perfect pli , targeted flexibility work is essential. This 12-minute Flexibility Flow from Broche Ballet is designed specifically to help adult dancers unlock their potential by focusing on two of the most critical areas for classical technique: the inner thighs and the back. This routine is perfect as a standalone session or as a cool-down after a challenging barre class.
We begin our practice in a gentle butterfly pose. This foundational movement serves as an essential warm-up for the hips and lower back, preparing the joints for deeper engagement. As we progress, the instructor guides you through a series of active stretching movements. Unlike passive stretching, which can sometimes lead to instability, we use active engagement—bending the elbows and utilizing the lats—to draw the chest forward. This method ensures that the stretch comes from a place of muscular support, protecting the spine while maximizing the opening of the adductors.
One of the key takeaways from this session is learning how to get your body up and over your legs in a seated straddle position. By engaging the muscles around the armpits and the upper back, you create the necessary leverage to deepen the stretch without straining. This technique is invaluable for dancers working on their side extensions, side leaps, and center splits. By learning to pull the body forward using the back, you develop the functional mobility required for advanced ballet floorwork and port de bras.
Throughout the class, we emphasize the connection between breath and movement. You will learn to use your breath as a guide to navigate through areas of chronic tension. By incorporating swaying movements with clasped hands, we also target the side body and ribs, promoting a sense of total-body relaxation. This flow will leave you feeling lengthened, centered, and ready for your next ballet challenge.
