What You'll Learn
- Breathing techniques to release tension in the neck, shoulders, and outer hips.
- Pelvic tilting and rotation exercises to improve hip mobility and alignment.
- Integrated stretches for the hamstrings, glutes, and calf muscles.
- Spinal undulation techniques to create length and fluid movement throughout the body.
- How to use glute engagement to support posture and deepen hip flexor stretches.
About This Video
Flexibility and turnout are essential components of ballet technique, but they often require a mindful approach to release the deep-seated tension in the hips. This seated flexibility flow from Broche Ballet is designed to help dancers target the outside of the hips through a restorative and flowing sequence. By focusing on relaxation and breath, you can find greater range of motion for your movements, from a deep plié to the perfect arabesque.
During this approximately 16-minute session, you will explore the connection between your breath and your body's ability to let go. We utilize specific breathing techniques where inhaling helps to lengthen the spine and open the chest, while exhaling allows for a deeper release in the lower back and pelvis. This mindful movement helps to soothe the nervous system, allowing the muscles to stretch more effectively without triggering a protective tension response.
The routine targets several key areas, including the hip flexors, glutes, and hamstrings. You will practice pelvic tilts and rotations to improve alignment and mobility within the hip socket. Additionally, we incorporate stretches for the calf muscle and shin bone, providing a comprehensive lower-body release that supports stronger relevé and stable transitions. By focusing on heavy legs and grounded ankles, you will cultivate a sense of stability that carries over into your center work.
While this class focuses on deep stretching, it is also a form of moving meditation. You will learn to undulate the spine and swing the hips to loosen the joints, creating a sense of ease throughout the entire body. Please note that this session does not include a warmup, so it is most effective when performed after a full barre or at the end of your practice day. Join Broche Ballet to enhance your flexibility and find a new level of freedom in your hips.
