What You'll Learn
- Breathing techniques to calm the nervous system and center the mind
- Gentle movements like cat-cow and child's pose to release spinal tension
- Specific stretches for opening the hips and soothing the lower back
- How to use subtle glute and tailbone engagement to promote relaxation
About This Video
Sunday is the perfect day to reset both your body and your mind. At Broche Ballet, we believe that recovery is just as essential to your training as time spent at the barre. This 30-minute Sunday Self-care session is designed specifically for dancers who need to release the physical and mental tension that builds up over a week of intense practice.
Unlike a standard ballet class focused on turnout and extension, this practice invites you to find stillness and ease through gentle, restorative movements that prioritize your well-being. Throughout the session, we focus on the areas where dancers often hold the most stress: the lower back, hips, and glutes. We begin with grounding breathing techniques to center your focus and calm the nervous system.
You will be guided through a series of mindful transitions, including cat-cow to mobilize the spine and child's pose to find a deep sense of surrender. These movements help to neutralize the pelvis and tailbone, offering a much-needed break from the rigorous vertical alignment required in daily ballet training. One of the key elements of this class is learning to listen to your body and honor its current needs.
Our instructor provides modifications and alternatives, ensuring that every dancer can find a position that feels supportive rather than straining. We explore subtle yet effective movements, such as gently squeezing the glutes and releasing the lower back, to promote circulation and muscle recovery. The class also touches on foot and ankle health with a dedicated stretch, addressing the unique needs of the dancing foot.
By the end of these 30 minutes, you will feel more connected to your physical sensations and mentally refreshed. This practice isn't about achieving a perfect line; it is about honoring your body’s need for rest. Whether you are recovering from a week of rehearsals or simply looking for a way to decompress, this Sunday self-care ritual will help you return to the studio with a rejuvenated spirit and a more supple body.
