Ballet peeking through the keyhole

	Stretching with barre 1. Start by facing the barre. Lift your right leg to the side and place it on the barre. While breathing out slowly slide the leg along the barre putting a little bit of your weight on it. Relax the muscles and hold for a few seconds in the stretched position. Enjoy stretching and do not force your body beyond its limits. Return to the starting position.
	2. Port de Bras - Turn towards the leg. Gather the hips in a parallel position. Left hand on the barre. Right arm in 3rd position. While exhaling bend your torso over the leg, lengthen and relax the back. Return to the starting position.
	3. Curve back the torso, arm and head into the Port de Bras position. Go back. Turn to face the barre. Release your leg, start by lifting it up from the barre. Bring the leg down slowly, trying to lengthen it from the center of the body. Repeat with the other leg.
	Stretching on mat - The Swan Sit on the mat in the “Swan” position – sit on your left leg and straighten and point your right leg out in front of you. Relax the upper body forwards, reach out with your arms along your straight leg. Hold the position for 1 min. Breathe and relax. Change legs and repeat.
	Simple stretch Lay down on the mat. Legs straight out on the floor. Keeping it straight, slowly lift one leg until it points upwards and you can hold it with your hands. Keep the other leg on the ground. Try to relax in this position. Breathe in. Increase the stretching of the lifted leg while breathing out. Repeat with the other leg. You can do this exercise with a partner.
	Butterfly legs Sit down on your bottom and open the legs to the side. Keep the back and head straight, also the legs straight and the knees flat and tighten.
	Breathe in and open the arms and draw a circle through the classical arm positions / 1 – 3 – 2 /. While breathing out bend the torso forward to the legs. Try to go forward as far as is possible for you. Contract the body and pull the arms, head and toes together to the front with the knees and elbows bent. Breathe in again and open the legs and arms in the same classic positions /1- 3 – 2/ to the side. Repeat. Coordinate your arms with your legs and back, so they move together continuously. Note: The exercise should be performed following the natural breathing of the dancer. The role of the music in this exercise is also very important.
	Exercising with a partner helps you to stretch your body to its limits. But be aware not to overstretch the body. The exercise should be gentle and pleasant for you. When helping, the partner should simply let her/his weight assist in the direction of the movement. This should be performed without forcing or using power. If you feel any pain or discomfort, give a signal to your partner, so he/she knows you have reached your limit. Our bodies are all different and so are the limits of their flexibility. Working on these limits will help you to improve your dancing skills and your body’s condition. But when you work on these limits you should be conscious that you do not rush to improve too quickly and place too much stress on your body. Remember: 1.movement of the body should be in time with your breathing 2.don’t push, but relax into a stretched position.
	Exercise 1 Sit down on the mat. Perform this exercise with the legs straight out in front. They must be straight and flat to the floor. The partner gently starts to push against your back, until you are bent forwards to your limit, your arms reaching forwards and your head above the knees. Try to relax in this position and don’t forget to breathe. This exercise can also be performed with the legs spread wide open.
	Exercise 2 Lay down on your left side. The left leg should be straight. Lift the right leg up, in vertical position. Your partner now takes hold of your right leg and starts to push it up towards your head. Perform this move slowly, and in time with your breathing! Your partner should also hold your left leg in place on the floor, so your leg cannot move or bend. The best way to do this is by holding your leg between the partner’s feet and ankles. The lifted leg should be stretched precisely along the plane of the side of your body. Keep the torso straight and on its side at all times. You can use your right arm to keep yourself in position. Try to open and lengthen the whole body with your left arm stretched straight out along the floor above your head. Do not collapse or stiffen the muscles. Try to relax in this position and don’t forget to breathe.
	Exercise 3 /Cooling down/ After these stretches with your partner, you have nearly finished, you now need some time to reduce muscle fatigue and to let your body cool down. Kneel on the floor and sit back on your feet. Bend the torso forwards, until you put your head on your knees. Relax your arms to the sides of the body. Your partner must place his/her hands on your back – one on the upper back and one on the lower. Breathe and relax in this position. The partner can apply a little pressure to your body, just enough to make you feel the relaxation and stretching in your back. Stay in this position for 1 min. Then lay down flat on the mat. Finish by relaxing on the mat /1 – 2 min/. Concentrate on your breathing and the mood of your body. How do you feel?