Ballet peeking through the keyhole

	Introduction Becoming a dancer. What is behind this image of beauty and lightness?
	What is dance? Is it a good posture and attitude that a dancer should develop and work on for his/her entire life? Is it the discipline or the natural talent you already have? Is it the energy flowing which stimulates ones body? Or it’s a question of choice where to invest you strengths and inspiration?
	It’s true that classical dancers have to work very hard, developing their dancing ability every single day. Each day you practice all the basic steps and combinations will help you attain the privileged position of being a Dancer. But your daily practice will always encompass the Feeling of dance. Your inspiration and enjoyment are very important; you must never loose sight of them.
	How can we possible describe the Feeling of dance? How can we describe the indescribable? It may have a color. It is very close to the music. It’s the breathing itself. It is also the awareness of the body in a single fluid move. But not only that… It is our memory and the way it builds us. It is our personality that makes us different from another. Dance could be everything that shines, vibrating and flowing through space and time. If we could only see it, smell it, taste it……
	Being a dancer starts with the images in your body and mind. As a dancer every day will start with dressing for your class, tightening your hair, smiling to the teacher. It will also begin with music. Then the Warm up, marching, running, jumping, moving the various parts of your body /head, shoulders, arms, spine, lower back, hips, legs, feet/, and stretching.
	Stretching is an important part of your dance exercises which completes the preparation of your muscles for further activities. It also works to increase the range of motion in your body and to improve its flexibility. It is important to Stretch before and after your class and by so doing, maintain your body in an excellent condition.
	Stretching before the class begins is the climax of your warm up, bringing the body into a perfect condition for the class. Before you start stretching, your muscles should be nice and warm. /That is why you Marched, Ran, Jumped, and Moved the various parts of your body at the beginning. / Remember, the purpose of stretching before your class starts is simply to warm up your muscles. Go easily and be consistent. Try to bring together your body and mind for the next one or two hours of dance. Your stretching should be fluid and slow. The music you listen to while stretching will help relax your muscles; help them to release and open, and help your body to recognize the Feeling of dance.
	Head & Neck Start by bending the head forwards, relax for few seconds and then return to the previous position. Now do the same thing but bend the head backwards to the spine and again return to an upright position.
	Bend your head to your right shoulder, then in a circle bending forwards and passing to the left shoulder, then passing back and to the right again. Repeat in the opposite direction.
	Back Start with simple breathing, opening the chest and vertebrae. While breathing out, slowly roll the spine forwards, rolling the vertebra one by one, until your upper body hangs from your buttocks. Relax the head, arms and shoulders. Breathe in and with the next exhalation start to roll the spine up, again – each vertebra one by one. Breathe out and while taking the next breath gently open up the spine once more / as you would perform Port de Bras/. Breathe out and return to the starting position.
	Sides 1. Breathe in and lift you arm high up above the head. Breathe out and with the next breath stretch the arm up, as if trying to touch the ceiling. Breathe out and go back to the starting position. Repeat with the other arm.
	2. Lift the right arm up above the head. While exhaling slowly bend to the left until you stretch your right side. Go back to the starting position while inhaling. Repeat on the other side.
	Waist & Lower back Circles with your upper body. From the same position / arms opened to the sides/ bend to the right side while exhaling then bring both arms up above the head. Relax to the front, hanging the upper body from the buttocks. Continue drawing a circle to the left and lift the upper body and arms, together from the side. Repeat on the other side.
	Legs Start in a squatting position. Lift the pelvis, and continue lifting the pelvis until your legs are straight. Support the lift with your hands on the ground. Hold this position for 1 min. Breathe in and out calmly.
	Ankles & Feet 1. Sit down. Keep the back and head upright, legs together and straight out in front. Gently make circles with your toes by bending at the ankles; repeat several times to the right and then to the left.
	2. Stretch the toes, pointing them away from you. Hold in that position and count to 10. Stretch them back towards you and count again. Repeat and every time decrease the count by one /until you rich 1 for each movement /. Relax. When you have finished these simple stretching exercises you can continue with bigger movements that involve the whole body.
	Up and Down Start in a standing position, breathing in and out. Close your eyes and listen to the music. Try just listening to the music without thinking. Try to see the music.
	Breath in and raise your arms straight above your head /starting with the elbows/. Stretch the spine and legs, neck and the waist. Breathing out, slowly pull down the arms. Let the head follow the arms on the way down. Relax the vertebrae and slowly roll them down one by one, until all of your upper body is hanging down from your buttocks. /Repeat 2 more times and don’t forget about the music! /
	Continue by bending your knees and roll down until the body is curled into a ball on your knees, on the floor. With the next breath open upwards and stretch the body again. Roll down and slowly lay down on your back. Note: While you open and roll down the body, try to follow the music and bring all your thoughts together; thinking only of the lesson you have just started. Remember – half of your dancing skills are in your concentration and the precision of every single movement. Even the simple /simplest/ movement can be incredibly beautiful if you put your energy and inspiration into it.
	Star Stretch the arms, legs and head in a “star” position. Breathe in.
	While breathing out, close the arms and legs to the body grab your knees and pull them to your chest. At the same time pull the head to the knees, as if you are trying to bring both the knees and the head to one point. Breathe in again and go back to the “star”. /Repeat 2 more times and don’t forget about the music! / Again, while breathing out turn onto your side, pull the arms, legs and head together and roll the body into a ball. Breathe in and go back to the “star”. Repeat on each side /left and right/. Finish the exercise on your right side. Pull your knees close to the body, your calves touching your thighs. The head is lying on the floor. Elbows are relaxed and tucked into the body.
	The cat habits Start in a kneeling position, sitting back on your feet. Straighten up the back and head. Breathe in and draw a circle with your arms through the classical positions / 1 – 3 – 2 /.While breathing out bend the torso forward to your knees. Relax the upper body.
	Lift the waist up by keeping the head down and supporting the lift with your hands on the ground. Breathe in. Bend the knees and go back to the previous position while exhaling.
	Inhale. Move the arms a little bit forward and stretch the spine. Breathe in and pull the spine down to the floor, as if you are a cat that is stretching her back. Breathe out and stretch the spine upwards by arching your back. Repeat several times and go back to the knee/head position.
	Lift the head and roll up the spine backwards and up, until your spine makes a 45 degree angle with the floor. /Breathe in/ Contract the pelvis and roll the head down to the knees again. /Breathe out/ Repeat and keep the energy flowing. The end of one movement is the beginning of the next.
	Tips for performing the stretch Stretching is an exercise but not only that. Try to concentrate and open your senses during the class. Enjoy the moment, the movement and the music. Do not force your body but allow it to open to its pleasant limits. Breathing One of the most important things, while you are stretching, is your breathing. Take slow, relaxed breaths while you stretch, try to exhale as the muscle is stretching. The intensity of the stretch should be increased only while exhaling. The proper way to breathe is to inhale slowly through the nose, hold the breath a moment; then exhale slowly through the nose or mouth. There should be no forced breathing. After class stretching increases the range of motion in your body. Besides, stretching can do more than just increase flexibility. It can enhance your ability to learn and perform skilled movements. Once you have performed your ballet exercises you are ready for your final work.