Ballet Beautiful: Transform Your Body and Gain the Strength, Grace and Focus of a Ballet Dancer (27 page)

This exercise is like Swan Arms High, but with the arms low beneath the hips.

We will begin in the same starting position as Classic Swan Arms—arms stretched out to second position.

a
Now drop your elbows toward your side, with your palms facing down as you lower your arms down toward your legs.

b
Stretch your elbows as you extend your arms out to the side, keeping them beneath your hips. Imagine that you are wearing a tulle skirt with lots of layers—this is the distance that you keep your arms from your legs.

c
From this low extended position, lift your arms back to second position before bending your elbows, dropping your arms, and repeating the sequence.

d
Keep your neck long, your chest open, and your center engaged.
8 counts, 4 sets.

a
Hold your arms in the Swan Arms Low position, keeping your perfect ballet posture. Push down and stretch out long through your elbows and stretch all the way through to your fingertips!

b
Instead of lifting the arms up to second position here, take a slight bend in your elbows, keeping your arms low, and stretch your arms out, again opening through the chest and extending through the elbows. Keep your stomach engaged.
8 counts, 4 sets.

/A.
Add a plié with the right leg back to work the legs a bit more deeply.

Push your arms straight out to the side, bending and stretching your elbows as you go, remembering not to hyperextend or lock them. Keep your chest open, your neck long, and your stomach engaged. Stretch your arms long to finish.
8 counts, 4 sets.

Stretch
:
Repeat the Standing Stretch on
page 123
.

a
Lower your arms all the way down to Swan Arms Low position, bending your elbows.

b
Lift your elbows, bringing your arms up to shoulder height with your hands lower than your elbows.

c
Drop your elbows again and lower your arms down as you open your chest.

d
Raise your elbows again as you lift your arms through second position to the height of your shoulders; then lower your arms again, elbows first.

e
Keep your neck long and your stomach engaged. Do not tense your neck.
8 counts, 4 sets.

Stretching here is optional.