title="I Won't Dance
- I Won't Dance is dedicated to the brilliance of ALL things dance. Learn about dancers, choreographers, theatre, film, history, and everything in between. All styles, genres, and techniques. Learn the art of the dance world one blog post at a time." |
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Are you ready for some football!" |
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Super Bowl Sunday!" |
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8 Basic Stretches for Tight Hips
By: Jenny Sugar (original article) Photos: Louisa Larson Photography
Tight hips seem to be a common problem for almost everybody — from
runners to cyclists, from desk-bound bloggers to Dancers. Give this area
a little extra love with this sequence of eight hip-opening stretches
to increase your flexibility, reduce discomfort, and prevent injury. Try
the series in the order listed here, or pick your favorites to
incorporate into your workout routine.
HAPPY BABY
This calming hip opener also stretches your lower back.
Begin lying flat on your back. Bend both knees, and hold the
outside edges of your flexed feet with your hands. Keep your arms on the
outsides of your legs.
Gently use your upper-body strength to equally press both knees to
the floor below your armpits. Try not to tense your shoulders or chest,
but keep everything relaxed.
Stay here for five deep breaths.
EXTENDED WIDE SQUAT
This relaxing stretch targets both hips at once while opening up your lower back.
Stand with your feet slightly wider than your hips. Bend your
knees, and lower your hips down toward the ground. If your heels don’t
touch the ground, roll up a towel or the back of your mat, and place it
under your heels for support.
Bring your palms together at your heart center, and firmly press
your elbows against the inside of your knees. This will help to open
your hips even further.
After five breaths, release the hands to the floor and walk them
away from your feet to increase the stretch in the hips and lower back.
Hold for another five breaths.
OPEN LIZARD
The
hip flexors, the muscles at the front of the hip, can become extremely
tight just from sitting. This intense stretch targets that area as well
as the outer hips.
Come into a lunge position with your right knee forward. Lower your left knee to the floor, and rest your hands on the ground under your shoulders.
Slowly lower your right knee to the right so you’re resting on the
outside of your right flexed foot. Keep your arms straight, pressing
your chest forward to increase the stretch.
Hold like this for five breaths, and then repeat on the left side.
WIDE-LEGGED SPLIT
To stretch your hips, hamstrings, and inner thighs, do a Wide-Legged Split.
From Wide Squat, place your hands on the floor in front of you
and inch your feet apart, making sure to keep your heels wider than your
toes. Keep the soles of your feet flat on the ground at all times to
protect your knees.
As your hips get lower, you can prop yourself up with your forearms,
and then move down to your shoulders (as shown). If your shoulders are
on the ground, turn your head to the side, and rest your cheek on the
ground so you don’t bruise your chin.
Stay here for five deep breaths, then walk your feet back together.
If this pose is a bit more str... |
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Pirouette Tips from Gillian Murphy and Ethan Stiefel from The Ballet Companion!
Pirouette Tips from Gillian Murphy
Don’t move your front heel before you turn.
Push off with both legs, but keep your weight forward.
Relevé
strongly and quickly. Pull up from the back of the leg right under your buttocks to get on your supporting leg.
Use your spot. Free the head and relax the upper body.
Good turns come from your work throughout the barre and center, especially from Pliés, relevés and petit allegro.
You know both a good and a bad turn immediately, and in a bad turn, you know to cut your losses. A good turn feels easy.
Don’t Sacrifice form. There’s no point to lots of turns without form. In fact, everyone just wants them to stop.
There’s a smaller turning surface when turning on pointe, but not much difference in placement. You feel higher off the ground.
You gain mastery through repetition–but not repetition of your mistakes. Make sure you practice correctly.
Pirouette Tips from Ethan Stiefel
Learn to turn first. Form is important, but it comes later. Get the coordination of the spot first, and then clean up your position.
There’s a moment of stillness essential to the preparation of a turn. For me, it’s at the outset in fifth position, before the quick rond de jambe into fourth. Power and momentum in the pirouette actually originate in that moment.
Relax and exhale so you can float through your turn.
Get to retiré
position quickly. I prefer a high retiré
above the knee, but there isn’t necessarily one perfect position.
Success in a turn depends on a strong center. Strength and calmness come from your center; when doing air turns, it’s your only friend.
There are turns, there are pirouettes and then there are spins. Don’t squeeze out an extra pirouette onstage; don’t throw in the ugly one.
The music decides when a turn is done, and the turn decides for itself; its momentum tells you to finish.
My favorite pirouettes are plain old pirouettes en dehors in retiré
. It’s a perfect position. There’s a reason we turn in this position. Clean never goes out of style.
Turns en dehors felt natural to me, but en dedans did not. What helped was a change in attitude. Don’t think of turning as a numbers thing. Do the right thing to set yourself up and let it happen.
Repetition is the key. To improve your turns, practice them over and over again.
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“Dancers, many dancers today can do so much technically. You can give them steps that are complicated, then more complicated, pyrotechnical - and they can execute these steps to perfection. But to do simple steps with a pure classical line, that is truly difficult.” -Natalia Makarova" |
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name="twitter:description" content="“I suppose I made it look easy, but gee whiz, did I work and worry” -Fred Astaire" |
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Pop, Six, Squish, Uh uh, Cicero, Lipschitz!" |
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name="twitter:description" content="“I don’t remember if I liked [dancing] because I was good at it, or if I was good at it because I liked it. Maybe a little of both” Vera-Ellen" |
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Cyd Charisse and her famous dance partners. Their thoughts on her
Originally posted by costumeloverz71
Originally posted by mostlydaydreaming
Originally posted by el-fridlo" |
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Pop, Six, Squish, Uh uh, Cicero, Lipschitz!" |