The beauty of dance lies not only in the movements the dancer executes, but in the grace with which the dancer holds herself. Proper body alignment allows the dancer to move freely and lessens the risk of injury. Poor body alignment puts excess strain on muscles and joints, while proper alignment helps to strengthen the dancer's muscles. Learning proper alignment is often the first step in learning to dance.
Step 1
Stand facing forward with your arms hanging loose and naturally at your sides. Your head should sit level on your neck, neither tilted forward or leaning back. Avoid hunching your shoulders. Check your alignment in a full-length mirror.
Step 2
Soften your knees. Stand with knees over the toes. The kneecap shouldn't extend over the toes. Don't lock the knees, as it puts extra strain on the back of the knees, putting pressure on the base of the spine.
Step 3
Align your spine so that your back is straight, still with the natural curve at the base of the spine. Your shoulders, hipbones and knees should be in line. According to Andrea Adams, a posture alignment specialist with Moving Synergy in Austin, Texas, stacking these major joints like the rungs of a ladder reduces stress on the joints.
Step 4
Balance your weight evenly over both feet, flat on the floor. Don't roll your feet inward or outward.
Step 5
Relax. Tensing your muscles can put strain on muscles and joints and pull the body out of alignment. Regular exercise and relaxation techniques, such as deep breathing, can help you to relax.
Things You'll Need
- Full-length mirror
