There are eight classical body positions that students of ballet must learn in the earliest stage of their training. Your dance teacher probably instructs you to perform exercises involving the eight positions in the course of every technique class. Such exercises are meant to reinforce proper technique and increase your physical self-awareness. Take mental notes in every class so you can benefit from your teacher's cues and corrections. When you practice the positions in class or on your own time, work conscientiously and aim for precision and smooth transitions.
Step 1
Know the eight positions. Periodically review them mentally in addition to practicing them physically. Close your eyes and visualize yourself moving fluidly from one position to the next, recalling what is unique and essential about every position.
Step 2
Practice in front of a mirror. Work slowly and deliberately, using the mirror for self-correction. As you proceed through each of the eight positions, run through a mental checklist and consult the mirror to ensure you have achieved proper body orientation, tilt of the head, focus, direction of the working leg, arm position and alignment of the upper back and shoulders.
Step 3
Stretch your hip flexors to increase range of motion in your hip joints and improve turnout in each of the eight positions. Use ankle strengthening and flexibility exercises to increase turnout at your ankle joints, improve stability in your standing leg and beautify the line of your working leg.
Step 4
Strengthen your gluteus maximus with exercises such as squats and glute bridges and engage your gluteal muscles in each of the eight positions to improve stability. Stronger glutes will help you center your weight up and over your standing leg and will help to propel you smoothly as you shift from one position to another.
Step 5
Build your core muscles with planks and crunches and consciously engage your abs when you transition between the eight positions. A strong core gives you more control and better balance, which frees up your working leg and prevents your standing leg from wobbling.
Tips and Warnings
- Recognize that there are variations on the eight basic positions. If you are unsure of what your instructor expects, ask for clarification. Breath easily and regularly as you transition from one position to the next. Doing so will keep your movements freer and lighter.
- Although ballet dancers value turnout and consider it an essential element of the basic body positions, do not attempt to turn out more than your hips will allow; forcing your turnout can lead to serious injury. If you began training as an adult, realize that your turnout may be limited and focus instead on achieving proper form.
References
- "Teaching Beginning Ballet Technique"; Gayle Kassing, et al.; 1998
- American Council on Exercise: Butt and Hip Exercises
- Mayo Clinic: Core Exercises -- Seven Reasons to Strengthen Your Core Muscles
- "Journal of Orthopaedic and Sports Physical Therapy"; Ballet Dancer's Turnout and Its Relationship to Self-Reported Injury; J.A. Coplan; November 2002
- "The Ballet Companion"; Eliza Gaynor Minden; 2005
