Is your pelvis aligned correctly?

Our backs have a natural inwards curve towards the bottom of the spine - a slight ‘lordosis’.

In ballet, in order to improve our posture, engage core muscles and release outwards rotation of the legs in the hip sockets we aim to reduce this natural curve and pull the spine straight.

But how to do this?

Imagine your leotard has a vertical seam each side (maybe it does!). Due to the natural curve of the spine this ‘seam’ will be tilted forwards slightly as you stand.

Now try to pull the ‘seam’ vertically straight by pulling the tummy ‘up’ (use your abdominal muscles to gently pull your tummy button towards your spine) and at the same time think of the tailbone dropping down towards the floor. You are in effect tilting the pelvis, to lengthen the spine and engage the abdominal muscles. It’s also useful to practise this feeling when laying on your back on the floor.

Now the head of the femur is free to rotate outwards in the hip socket (‘turnout’).

With the pelvis correctly aligned you will find that ‘turnout’, centre of balance and posture are much improved, making movements easier to control. Happy dancing!

Would you like some help with your ballet technique? Use my contact form to book an online session at a time that suits you.

Online Ballet Tuition with Emma Gray Dip RBS (TTC) ARAD RTS

Online ballet lessons for sole dancers or small groups, at a time that suits you, anywhere in the world. Live and interactive, ‘from my home to yours’.