Technique Tuesday; Pelvic Alignment In First Position Plie.

The plié is probably the most important step in classical ballet, if not in most of the dance arts.

What makes a plié different from just a knee bend? For the most part, the alignment of the body.

A squat has a knee bend, but the alignment of the torso and pelvis are very different. As the knees bend, the hips go back behind the feet and ankles. The torso angles into more of a folding over position in reference to the thighs. Weight is transferred to be predominately in the heels.

I'm a big fan of squats. They are a great exercise for the glutes, quads and , if done wisely, the back. They are a very functional movement for human bio mechanics. But if you try to do a pirouette from a squat you will learn some unwelcome lessons about basic physics.

As well as making certain dance steps possible, plies, if done properly, offer a great lengthening component to building strength in the muscles of the legs. The muscles of the core are also engaged through the execution of a plié.

I have often found that focusing on the placement of the pelvis can aide in the proper alignment of a plié.

Towards the bottom of this post is a short video tutorial. You can scroll down, or hang out for the pictorial tutorial first.

Start by finding your natural range of motion for outward rotation (turnout).
Toes pointing forward
Bend knees, weight is evenly displaced down through each foot
Pull belly button towards spine and imagine that the back of the pelvis is sliding up and down an imaginary wall

Shifting the weight to the heels, open up the feet as you straighten the legs.
Evenly displace the weight through the feet again
You are now in first position.

 Often when people first learn to do plies, they will have a tendency to send the hips behind the feet as the knees bend, as well as bring the upper body forward over the thighs. This is because this is how we normally move throughout our daily tasks. For the purposes of a plié, we are going to move counter to that.

 Pull the belly button towards the spine
Feel the glutes "wrap around" and gently squeeze

 

 

As the knees bend, imagine the back of the pelvis is sliding up and down an imaginary wall.

Knees stay opened out over the tops of the feet.

As you straighten the knees, feel those glutes do that wrap and squeeze.

 

Here's a short tutorial video-

 

 

Hope this helps.

 

Thanks for watching!

 

Enjoy the dance that is life!

 

~Miss Erin

 

 

Hips Don't Lie; Mine Are Tight!

I've got me some tight hips. Tightness in the hips affects the lower back, and from there all kinds of other things can get outta whack! So getting those hips opened up and stretched out becomes vital.

I love rolling on my Trigger Point GRID (I'm going to go to a tptherapy Smrt-Core workshop later this month. I'm super excited, so expect more on this topic!). I can tolerate getting deep with a lacrosse ball and my fascia (more on that to come as well). I stretch, do dynamic stretching (pre-work-out/warm up) as well as static stretching (post work-out/relaxation/peace out time). Do I do them on a consistent basis conducive to repair and proper body wellness maintenance? Uh....What was the question?

I've got to get serious! I want my hip and lower back health to take a front seat. The Prince Charming of Physical Well Being mostly likely is not going to gallop up on his trusty steed, Pain Free. Time to start smacking butts with my broom and send Step-Mom Cra Cra to mediation. Okay, enough with the fairy tale references, 'cause Dudes, I'm talking to you as well!

First, a video of someone who knows what the hell they are doing;

http://www.everydayhealth.com/hip-pain/yoga-for-hip-pain.aspx


Now, a video from someone who knows considerably less; the first stretch shown is gentle and a great place to start. The second stretch is a bit more aggressive. Approach with caution.

I believe the seated yoga stretch pose that I do in the video is called The Fire Log.

To bad I didn't save the footage of me switching to do the pose on the other side. It was pretty funny, in a kinda sad way...

Yoga, yoga, yoga...got to get me some. Get you some too! There are many different styles, find the right one for you. Look around for a qualified instructor or peruse the numerous products available for home use.

More to come. Maybe I'll even get my knees and feet to touch!
Wishing you happy hips!

Enjoy the dance that is life!