What You'll Learn
- The secret to using an upright torso to isolate and stretch the back hip flexor.
- How to use yoga blocks or cushions to maintain proper alignment and prevent stagnation.
- Breathing and relaxation techniques to help the body feel safe in deep stretches.
- Modifications for lunges and splits to suit various levels of flexibility.
- Active stretching techniques to strengthen the hip flexors while lengthening them.
About This Video
Achieving a flat split is a milestone for many dancers, but the path to get there requires more than just grit—it requires anatomical precision and a calm mind. In this 18-minute Ballet Splits Stretch Sequence, Broche Ballet provides a targeted approach to opening the hips and lengthening the hamstrings. This session is designed to help you break through plateaus by focusing on the mechanics of the hip flexors and the power of the breath.
One of the most common mistakes in flexibility training is leaning too far forward in a lunge, which often bypasses the deep psoas stretch needed for a true ballet split. Our instructor demonstrates why maintaining an upright torso is a game-changer for your progress. By pushing the hip forward and keeping the shoulders over the hips, you isolate the back hip flexor more effectively, simulating the exact alignment needed for a square split. This technique not only improves your floor work but also translates to better lines in your arabesque and grand jeté.
Throughout the class, we emphasize the use of props to enhance your practice. Whether you use professional yoga blocks or household items like books and cushions, these supports are essential for maintaining proper form. They allow you to stay lifted and supported, which prevents the body from tensing up in a 'fight or flight' response. When you feel supported, you can utilize specific breathing techniques to signal safety to your nervous system, allowing your muscles to release into a deeper range of motion without the risk of injury.
Join Broche Ballet for this comprehensive sequence that includes half splits, lunges, and active stretching. By the end of this session, you will have a better understanding of how to work with your body’s natural mechanics to achieve the flexibility goals you’ve set for your ballet journey.
