What You'll Learn
- Dynamic flows to prepare the hamstrings and hip flexors for full splits.
- Breathing techniques to manage intensity and safely deepen your range of motion.
- The importance of pelvic alignment and core engagement for injury-free stretching.
- How to use props like yoga blocks to support your progress toward the floor.
- Targeted stretches for the glutes and lower back to improve cambré flexibility.
About This Video
For many dancers, achieving a full split is a milestone of flexibility that enhances the beauty of every extension, from a simple tendu to a grand jeté. This "Splits Flow" practice at Broche Ballet is designed to systematically prepare your body for this challenging position. Rather than forcing a static stretch, this class uses a series of four dynamic flows to warm up the connective tissues and build the mobility needed for a safe, effective split.
We begin by focusing on the hip flexors and hamstrings, two of the most critical muscle groups for balletic extension. The practice incorporates movements like "windshield wipers" to mobilize the hip joints and half-splits to lengthen the hamstrings. Throughout the flow, we also address the lower back and tailbone area, ensuring that any cambré back movement feels supported and fluid rather than strained.
A key element of this session is the integration of breathing techniques. By coordinating your breath with your movement, you can learn to modulate the intensity of each stretch, finding the balance between challenging your limits and maintaining relaxation. This mindfulness allows you to sink deeper into the pigeon pose and eventually the full split with greater ease.
Proper alignment is non-negotiable. Our instructor emphasizes engaging the core to stabilize the pelvis, which protects the lower back and ensures the stretch is hitting the target muscles. For those who are still working on their range of motion, we highly recommend having yoga blocks or pillows nearby.
These props provide the necessary support to maintain correct posture even when your muscles feel tight. Whether you are an adult beginner or an experienced dancer looking to refine your lines, this Splits Flow offers a holistic approach to flexibility. By focusing on the glutes and mobilizing the hip flexors, you will find more freedom in your movement both at the barre and in the center.
Join us at Broche Ballet and transform your flexibility one breath at a time.
