Music by Scott Killian. Ballet Dynamics CD5, Music for Intermediate Ballet Class, Track 1

Lying on the floor is a safe, relaxing way to "feel" your spine and stretch before class.

Ex. 1. Turnout & Port de bras
Lie on your back. Keeping your feet on the floor, bend both knees together, legs parallel. Cross your arms over your chest. Breathe slowly and deeply. Relax your back, especially the lower back.

Now, stretch both arms up to the lights, wiggle your fingers, and jiggle your arms. Feel your shoulders on the floor. Open your arms to the side and place them on the floor. Keeping both knees bent, drop your knees outwards, and assume the plié position, feet together. Relax your lower back. Feel the stretch across your hips, and relax your abdominal muscles. Do you see where your knees point? This is your turnout for your pliés and when working à la seconde.

Now raise your arms and slowly make circles in the air above your body. (Port de bras) Feel how you can move your arms without lifting your ribs, with your lower back relaxed on the floor. Let your hips relax, turned out. Do at least 6 circles, breathing slowly and deeply. Finish by extending both arms to the sides, straightening both legs together on the floor. You are in the shape of a cross. Take a deep breath, and then exhale, pushing all the air out of the body, while flexing both feet and hands. You will tense and firm your knees and elbows. Relax.

Ex. 2. Stretching and turning out the straight leg
Now bend your right knee, pulling your right foot towards your hips, and continue to stretch the leg straight up into the air (développé), as high it goes, with the knee straight. Take a deep breath. Flex both feet and hands, and exhale while turning both legs out of the hips, pushing through the heels and hands. Your knees and elbows should be straight and tensed. Reach out as though you are pushing the walls away from you with your feet and hands. You want to stretch your arms and legs long and straight.

Continue to breathe in and out, slowly, and deeply, as you go on with the exercises. Turn both legs in; bend the right knee, keeping your left leg stretched straight out on the floor. Point your feet. With both hands, pull the right knee all the way back to the right shoulder, keeping the knee bent. Place your left hand on your left hip bone, and press it down, keeping your left leg firmly against the floor, stretching it straight and long, with pointed foot. With your right hand, turn the right leg out, pulling the knee back towards your shoulder and pressing it down towards the floor. This should stretch the left side of your body and your right hip.

Do circles with your right foot while you stretch like this. Now turn the right leg in and extend it forward on the floor so that both legs are parallel and stretched straight out in front of you. Take a deep breath. Exhale completely, at the same time extending your arms and legs straight with hands and feet flexed. Do this exercise R-L-R-L.

Ex. 3. Opening and stretching the hips & ankles, cross-stretching the back
Now bring both knees up on your chest, parallel. Turn out to the plié position, pulling your knees back to your shoulders and down towards the floor. Do 4 foot circles in each direction. Repeat. Now slowly open both legs to the sides, so they are split. Place your hands where it feels best (I like to hold my big toes) and gently pull your legs down towards the floor. You should be turned out, with straight legs, You want to stretch the backs of your legs, through the knees. Place both arms on the floor.

Keeping your legs apart, slowly bend both knees. (attitude) Slowly roll over to the left, so that you are twisting your spine, lying on the left side of your body, left leg on the floor. With your left hand, bring your right foot so that it is on the floor, as close to the left shoulder as possible. Now turn your head to the right and press your right shoulder and arm against the floor. Look towards your right hand. Relax and stretch like this for 30 seconds. Both knees should be bent. Do this R-L-R-L. As you get used to this stretch, try straightening both legs.

Finish by splitting your legs in out to the side, feet flexed. Now point your feet and bring your legs together. Bend your knees, wrap your arms around your legs and pull your knees to your chest. Roll your head up your knees and round and stretch your back. Release the legs, stretch them straight out on the floor, stretch your arms past your head, on the floor, and reach with your fingers and toes as far as you can. Relax.

Ex. 4. Feeling the center of your body
Now bend both knees, feet on the floor, leaving your arms where they are. Take a deep breath. As you exhale, lift your buttocks, head and shoulders up off the floor, bringing both arms over your head, reaching for your knees. Lift your buttocks and shoulders at the same time, so that you lengthen your spine. Hold this as long as you can without breathing, reaching for and looking at your knees. You should feel the muscles deep in your belly, in your hips. This is the center of your body. When you need to breathe, inhale and slowly roll back to the starting position. Exhale. Do this 3 times as slowly and smoothly as possible.

Now drop both knees open to the plié position, placing your hands under your head. Repeat the breathing pattern, and roll up, keeping your legs and hips quiet on the floor. Pull your head into your chest so that you stretch your neck. When you roll down, relax your lower back. After you do this 3 times, stretch both arms and legs straight out on the floor.

Ex. 5 Stretching the back and hips for arabesque
Now turn over and lie on your stomach. Place your hands under your shoulders, elbows bent. Push down and roll up, so that you arch your back. Press your shoulders down, stretch up through your head. Feel the stretch through your hips and lower back. Keep both legs straight, feet pointed, pressing against the floor.

In this position, look back over both shoulders several times, stretching your neck. Roll down to the starting position, bend both knees (thighs on the floor) and flex both feet, stretching your calves and ankles. Do this 3 times.

After this, roll back and sit on your knees, keeping your head on the floor. Stretch your arms out in front of you, and walk your fingers so that you stretch your back and shoulders. Now slowly contract your abdominal muscles and roll up, leaving your head down so that you stretch through your spine and neck. The head should come up last. You are sitting erect, with a straight back, on your knees, arms down at your sides. Stretch up the back of your neck, so that your ears are back on your shoulders. Your head should feel light and loose. Stand up and proceed to the barre.