Now that you have worked on the first position, demi- plie’. I will show you how to do the 1st position Grand plie’! The Grand plie’ is almost like the 1st demi-plie’ but you go down a bit further!
It is rather simple, but for balance, and to strengthen your arms you should to use your arms as in the picture above. With this exercise, I will add arm instructions to the plie’.
1) Stand up straight and firm, with your legs together, butt tucked in, arms at your side, head up, back straight, facing forward, then point your toes outwards in a V position and keep your heels together. (First position) Keep your weight at the balls of your feet.
2) Slowly bend your knees keeping your knees over your toes and push your thighs out and your eyes forward once you start to pass the “demi” position, start to slowly lift your heels at the speed of your movement, look down at your toes, you should not be able to see them, for they should be blocked by your knees. (Your knees should be aligned between your second and third toes) Remember to keep your buttocks tucked, back straight, facing forward and hips squared in front of you!
3) As you go down slowly lift your arms up to your side then to your front, with your palms facing each other. Create movement like they are wings connected from your shoulder blades. Doing this correctly can give you the beautiful ballerina back!
4) Once you are down, your heels should be off the floor, arms in front of you, hips faced forward, back straight, and knees aligned correctly. Hold for a few seconds,
5) Slowly stand up, moving your arms back to your sides like a butterfly, keeping your legs at the V position, and stand up straight.
6) Repeat 10 times!
Hints:
• Imagine that your hip bones are headlights, they should always be level with each other and shine straight ahead.
• Use the abdominals to shift the pelvis to this position, tilted neither forward nor backwards.
• Look sideways in the mirror and go through each position, to make sure that you have a straight line, from your neck to your butt.
It is rather simple, but for balance, and to strengthen your arms you should to use your arms as in the picture above. With this exercise, I will add arm instructions to the plie’.
1) Stand up straight and firm, with your legs together, butt tucked in, arms at your side, head up, back straight, facing forward, then point your toes outwards in a V position and keep your heels together. (First position) Keep your weight at the balls of your feet.
2) Slowly bend your knees keeping your knees over your toes and push your thighs out and your eyes forward once you start to pass the “demi” position, start to slowly lift your heels at the speed of your movement, look down at your toes, you should not be able to see them, for they should be blocked by your knees. (Your knees should be aligned between your second and third toes) Remember to keep your buttocks tucked, back straight, facing forward and hips squared in front of you!
3) As you go down slowly lift your arms up to your side then to your front, with your palms facing each other. Create movement like they are wings connected from your shoulder blades. Doing this correctly can give you the beautiful ballerina back!
4) Once you are down, your heels should be off the floor, arms in front of you, hips faced forward, back straight, and knees aligned correctly. Hold for a few seconds,
5) Slowly stand up, moving your arms back to your sides like a butterfly, keeping your legs at the V position, and stand up straight.
6) Repeat 10 times!
Hints:
• Imagine that your hip bones are headlights, they should always be level with each other and shine straight ahead.
• Use the abdominals to shift the pelvis to this position, tilted neither forward nor backwards.
• Look sideways in the mirror and go through each position, to make sure that you have a straight line, from your neck to your butt.
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