Before you attend your first Adult Ballet class, if you are totally beginner, please check out the following information.
Feet: The 6 Basic Ballet Positions. We will eventually use all of them, but for beginners, they will be slightly simplified.
And 2 rules:
1. Feel the floor with your entire foot, and keep the arch of the foot lifted.
2. On demi-pointe, hold the foot with your muscles, relying more on the first and second toes.
For those who have foot pain, arthritis, gout. I will show exercises without tiptoes too. But movement, blood circulation and regular ballet exercise will help you get rid of the pain.
Arms and basic ballet positions. Vaganova school.
These are basic positions that you can try in front of a mirror at home.
Don't worry, we will practice, so there's no need to memorize everything right away. Just take a look and read. 🤗
0. Everything starts with the preparatory position at the bottom. The arms take an oval shape, the triceps are tense, and the elbow is directed forward. From the side view, the arm forms a straight line.
1. First position. Embrace the barrel. Arms at the level of the solar plexus.
2. Third position. Arms above the head. Without raising your head, see your pinkies with your eyes.
3. Second position. To the side at 85 degrees, slightly below parallel with the floor. Shoulder down, elbow up, arm straight and extended to the side.
4. Hand. Always relaxed, breathing. "A drop drips from the third finger."
5. Allongé. Inhale with the arm. Smooth and gentle, palm facing down.
Benefits for the Back:
True ballet posture not only enhances your dance level but also has many health benefits for the back:
- Strengthening Back Muscles: Ballet exercises actively engage the back muscles, especially the stabilizing muscles, which helps strengthen and support a healthy spine.
- Improving Posture: Regular practice of ballet exercises helps maintain the natural curve of the spine, preventing the development of scoliosis and other back problems.
- Reducing Pain: Proper posture and strong back muscles help reduce the load on intervertebral discs, which contributes to reducing back and neck pain.
4 Tips for Ideal Posture:
1. Head and Neck: Always keep your head high, as if an invisible string is pulling you upward.
2. Shoulders: Pull your shoulders back and down. Avoid unnecessary tension; let them remain naturally relaxed.
3. Torso: Tighten the abdominal muscles, but breathe freely without taking in excess air into the chest. This will help maintain balance and control during movements.
4. Spine: The spine should be straight. Avoid excessive arching in the lower back. Imagine your vertebrae stretching one after another upward while slightly pushing the pelvis forward.
Imagine an invisible line running through you from your heels through the crown of your head, stretching into the sky.
Some rules to incorporate into your body during exercises and their consequences:
1. Constantly pulled in, tense abdomen - this will result in a toned belly.
2. Constantly tense glutes and tucked tailbone - this will result in firm buttocks.
3. Most exercises at the barre will initially be in the 2nd arm position (to the side), with tense triceps - beautiful arms.
4. Shoulders back and down - posture. Open and up your chest.
5. Smooth and slow movements at the beginning, static load - will lead to a non-injurious tone of all the muscles in your body.
6. Long neck and specific tilts - swan-like grace.
Important! Face, neck, and hands - light and relaxed.
