Ballet Beautiful: Transform Your Body and Gain the Strength, Grace and Focus of a Ballet Dancer (26 page)

Stretch
:
While standing, lift both arms up to fifth position, keeping your shoulders down and your neck long. Now lift your arms into another port de bras to fourth position, lifting up and over as you bend to the side. From fourth position, extend your top arm slightly back, opening through the chest. Bring your arms down to first position and repeat on the other side.

Bring your arms out to second position and repeat another set of Classic Swan Arms, dropping your elbows as you lower your arms and lifting your elbows as you raise them.
8 counts, 4 sets.

/B.
Optional stretch for beginners.

a
Begin with your arms extended to the side in second position.

b
Drop your elbows and lower your arms to the side and then back as you move your arms behind your hips.

c
Your arms are dropping down low here, beneath your hips as you push back with your palms, keeping your chest open.

d
Now push out and back with your hands and arms behind your hips and legs, stretching your elbows all the way and extending your arms long behind you.

e
Open through the chest and keep your center engaged as you bend your elbows in and circle your arms back, making sure to stretch your elbows all the way as they push back.

f
Circle your arms up and lift them back to second position, lifting with your elbows, stretching your arms, and then dropping your elbows as you lower your arms down to the side and behind your hips, repeating the same motion. Imagine that your arms are under water as you lower them and push them back behind you, opening through the chest and keeping your neck long as you extend.
8 counts, 4 sets.

With your arms extended into second position and elbows bent in, push your arms straight out to the side, bending and stretching your elbows as you go. Remember not to hyperextend or lock your elbows as you stretch long through the arms. Keep your chest open, your neck long, and your stomach engaged.
8 counts, 4 sets.

Stretch
:
Repeat the Standing Stretch on
page 123
.

a
With your arms stretched out to the side and in second position, drop and bend your elbows without collapsing your chest.

b
Lower your arms, then lift your elbows and raise your arms from the elbows, lifting your hands to your shoulders.

c
Lower your arms again and lift, staying lifted through your center and open through your chest.
8 counts, 4 sets.