Category Archives: Ballet teacher

Plié … and the life lessons of bendingi

23 Monday Jan 2017

Posted by in Ballet, Ballet Class, Ballet Steps, Ballet teacher, Dance, Doing a plié, How to do a plié, plié, Uncategorized

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Grand plié in first position. Photo © Sarah Shatz

Bending is the fundamental start of all dance – perhaps of all movement. In ballet, we bend or plié to jump, to turn, to move. It is this action of the legs to recoil like a spring before a jump, or soften the landing out of one, that also prepares our bodies for every other more advanced movement in the entire ballet canon. Pliés are often the first excercise done at the barre.

One could say bending or accepting is a fundamental principle of life, an ability that isn’t always easy. In life, the challenges we face force us to confront the inflexibility of the mind (our minds, others minds). As difficult as the physical can be to change, our bodies are often far easier to lengthen, soften, and mold than the rigidity of the beliefs to which we (or others) stubbornly cling. Sometimes it is even the mind that keeps the body from bending! The body, however, can influence the mind; and by bending and opening the body, the mind will often follow. Staying open will help you in life as well as in ballet.

A plié is not just a bend, it is an opening too –  the opening of your hips as your knees bend over your toes. Suitably then, it is done at the opening of class.

Demi Plié (Half or small bend) 

Put your feet in first position. Keep your head and shoulders aligned vertically over your hips and heels. Gently lift your belly in and up towards your spine as you bend your knees open over your toes, making a diamond shape in between your legs. Keep your heels on the floor.

You will have reached the bottom or deepest part of your plié at the point where your heels can no longer remain on the floor. Push down into your feet to straighten your knees fully and you will have done one demi plié.

Hint 1: Open your knees over your toes in your plié. If you can’t keep your upper body straight up and down and open your knees wide enough to align over your toes, you may need to bring your toes in a little bit for now. This just means you have more flexibility in your ankles than in your hips. Don’t try to do a 180 degrees first position with your feet at first. Turnout and openness in your hips will come. Having correct alignment is key.

Hint 2: Keep your spine straight and don’t stick out your butt to get more turn out or a deeper demi plié. As your calves and achilles lengthen over time, your demi plié will naturally deepen.

Port de bras: Teachers differ of course, but it is often customary to do a combination with two demi pliés in a row. Your arm starts in second, lifting slightly as you demi, eyes looking out over your fingertips, lowering to preparation or low fifth as you straighten. On the second demi plié, bring your arm up to first position as your head tilts away from your hand, inclined to look into your palm. As you straighten your arm floats back to second position. Alternatively, some teachers will have your arm start in preparation, float out to low second as you bend into plié, and return to preparation as you straighten.

Grand plié (big bend)

To do a grand plié (pictured above) in first or fifth (or fourth), start with a demi plié, then descend towards the floor allowing your heels to lift, until your hips and knees are level. (Your heels will naturally come off the floor, do not lift them more off the floor.) Continue to lift your lower belly in and push your heels down into the ground to recover back through demi plié and then fully straighten your legs.

Grand plié in first and fifth positions are similar. Except in fifth position your feet should remain touching in a grand plié, with the heel of the back foot moving forward, gently encouraging the heel of the front foot to turn out.

Timing: A typical grand plié will take four counts. Keep moving continuously though the movement and avoid sitting at the bottom of your grand plié.

Second position is a little different because in second, your feet are wide enough on the floor that you will not lift your heels at all. In second position descend only until your hips and knees are on the same level (see below).

Grand plié in second position. Photo © Sarah Shatz.

Hint: In second as in the other positions, descend as if you have a wall behind you so that you cannot stick your butt out.

Grand plié in fourth position is controversial – some believe it is bad for your hips. I did grand pliés in fourth for years with no seeming adverse reactions but recent tightness in the front of my hip flexors is exacerbated by grand pliés  in fourth and I’ve decided there may be some truth to that belief after all. I’m only doing demi pliés in fourth right now, but you do you. If you are doing a grand plié in fourth, be sure to keep your weight even on both feet.

Port de bras: First port de bras with one arm: Your arm starts in second position. As you lower to demi plié, your arm lifts slightly, then lowers to preparation at the lowest point of your grand plié. As you rise out of your grand plié, your arm lifts to first position in the demi, and then opens to second as you straighten your legs. Sometimes teachers will have you reverse the port de bras. In this case, you will demi plié and your arm will lift to fifth position as you lower into your grand plié, then as you return to demi plié, your arm will lower through first position to preparation and as you straighten your legs, your arm will float back up to second position.

I hope this helps your exploration of pliés. It’s a strange thing to try to describe in words a physical movement that is so engrained, so if you have questions, please ask. Stay open and keep dancing. Encourage others to dance too, that may we all learn to accept each other, accept ourselves, and to bend a little more.

~ Sarah

Asking How to Get Better at Ballet (or anything) vs. Asking Why 

13 Tuesday Sep 2016

Posted by in Ballet, Ballet Class, Ballet teacher, Be happy--dance, Correction from ballet teacher, Correction in ballet class, Dance, Encouragement, Going to ballet class, Holding on to Tension, How do I concentrate in ballet?, How to get better, How to improve at ballet, Inspiration, Keep Dancing, Letting Go of Tension, Motivation, Motivation for Ballet, Motivation to go to ballet, Releasing tension, Showing up for class, Uncategorized

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Comic genius Lucille Ball at the barre

When I’m not doing well at something in life or dance, I inevitably ask myself ‘why’. Why am I not getting this?, Why does everyone seem to get this but me? Or in ballet: Why can’t I get my leg higher?, Why do I always fall out of my pirouettes?, What is wrong with me? It feels so frustrating and self-defeating. 

In a gym class the other day at Mark Fisher Fitness, Michael Littig, Fitness expert, encouraged us to instead ask ourselves ‘how’. We went around the room, each saying how we wanted to feel – accomplished, motivated, energized, successful, strong. Each of our desired outcomes could be ours, he said, if we asked ourselves how do I get there instead of why can’t I get there. Asking “why” keeps you stuck, spinning your wheels and not moving forward, while asking “how” allows you to see the possibilities, encourages you to problem solve, and allows your mind (and body) to start changing. I told a friend about ‘how vs. why’, and we applied the concept to an idea she had, and pretty soon we had talked out an exciting plan to make her idea a reality! 

With this concept in mind, I decided to apply it to ballet. How can I get better at ballet? Let’s make it more manageable. How can I get 1% better at ballet? (We’re not talking ABT, just 1% better!)*

1. First it might help if I show up regularly to ballet class. I can work on that by looking ahead at my calendar, and blocking off the time. I can help myself stay on course by letting friends know I have a previous engagement at that time but I’d be available afterwards or on another night. I don’t have to tell them what the commitment is! Don’t feel bad for your friend, like that person is less important than ballet. No, you are doing this for you, and aren’t you just as important as your friend? Yes you are! 

This also applies to work. If you had tickets to a show for which you already paid money, and your boss asked you to stay late, you’d say, “I won’t be able to stay late tonight, I have plans.” Why should ballet be any less important than Hamilton tickets? 🙂  You don’t have to explain your personal commitments. 

2. Next I make sure I have something clean to wear and I pack my bag the night before so in the morning rush I don’t forget my shoes or pants or something. 

3. During class, I stay present, and focused, continually bringing my mind back into the room and not worrying about work or something outside  of class. 

4. I listen to all of the corrections given in class, and apply them to myself even if they aren’t specifically given to me. Any correction in ballet class can potentially help, so I pay attention.

5. I scan my body during class. Is my head held high, extending the back of my neck? Is my chin parallel to the floor? Are my shoulders down and back and is my back wide? Are my elbows lefted and my fingers reaching out as if they had LED lights radiating from my fingertips? Is my tailbone lengthening toward the floor as my belly lifts in and up? Can I maintain this tall, wide, expanded posture with grace and without tension? Are my legs extending out and away from my body, are my feet reaching long with all the toes reaching and stretching long when I point my feet instead of scrunching up my toes? 

6. I watch the other dancers in class. Everyone has their gifts and abilities, no matter what their level and watching the other dancers can allow me to learn more than if I only focus on myself. There is also some research that suggests watching others dance creates a kinesthetic response. It’s as if neurologically you are doing the movement when you watch others do a movement, particularly one with which you are familiar. Pretty cool!

7. Finally, after ballet class is over and while you’re still warm, commit to doing 5 minutes of simple stretching to take care of your  body before changing your clothes. 

8. What about homework?  Dancers ask me this all the time. The thing is, you can’t cram for ballet class. If you overstretch, you risk injury. Ballet is something at which you will improve slowly over time. When you are first learning, it’s better not to practice at home anyway because you don’t want to practice it wrong. The good news is that means you don’t need to do anything extra! You went to class, so give yourself a hug. No guilt for today! 

Keep asking yourself ‘how’. I’m going to see what other areas of my life I can improve using ‘how’. Until then, I’ll see you at the barre. 
~Sarah
Looking for a ballet class? Come join mine! Tuesdays 7-8, and Saturdays 12-1:30. 380 Broadway, Buzzer #5, two blocks south of Canal street. Classes are only $10.

*Getting 1% better at anything is also a Mark Fisher Fitness ism. 

Perceptions on Corrections

08 Monday Aug 2016

Posted by in Ballet, Ballet Class, Ballet teacher, Ballet teacher's comment, Correction from ballet teacher, Correction in ballet class, How to improve at ballet, How to take a correction in ballet, Mean ballet teacher, Messing up in Ballet, Things Ballet Teachers Say, Uncategorized

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George Balanchine, co-founder and former artistic director of New York City Ballet giving a correction to a student.


When you get a correction from a teacher do you internalize it as a bad thing? Do you use it against yourself to prove yourself right that you are not a good enough dancer? “Aha, I bend my knee when I do grand battements, it’s a sign I should stop dancing.” Uh, no. How about just becoming aware of when you are bending your leg and starting to work towards straight legs? Or what if you choose different words “My grand battements are going to be so much better now!” 

 When I was growing up my ballet teacher told me that if a teacher gives you a correction, it should be taken as a compliment. Sometimes it can be difficult to see it that way. Dancing is so personal. As with acting, or singing, when we dance, we are the instrument of the art, we are the dance. Being the moving clay on which we sculpt our art, we may find it difficult to separate where we end and the dancer begins. Maybe our technique or timing could use improvement, but that does not mean we are bad dancers or bad people. Sometimes the very words meant to compliment, correct, and even encourage us can be misinterpreted. It can be easy to allow a teacher’s words to hurt us. Even fairly innocuous words of “stretch!” and “pointe!” can be heard through the warped prism of our own judgemental inner critic. We instead hear: “You have horrible feet.” “You’ll never be flexible .”  

 Years ago in a ballet class the teacher abruptly stopped us mid-exercise – impatiently clapping her hands. “You were all wrong!”, she informed us, glaring angrily. She wanted us to do echappe releves on the “and” count, and none of us had understood her instructions. (I don’t think she explained it very well, to be honest.) She doled out various corrections to other dancers and then turned to me and said “And you! That was just Awful!” I turned to my friend, tears gushing down my face, but unable to say goodbye, I simply ran out of the class. Hilarious in retrospect, but in the moment, I was traumatized. I realized later she had been expecting more of me because I was in the front of the class, and had more training than some of the other dancers. She did not express her correction in the best way, to be sure!  But maybe she was right – I probably could have done it better, and so what? I’ve realized since that it’s very possible to dance horribly, totally mess up a combination, or even have a really off day and still be OK. It also doesn’t mean I’m an awful dancer. 🙂 

Corrections are really the gold of dance class – the teacher is spending their time paying attention to you when there is very limited class time and they could just as easily be focusing on someone else. It’s someone outside of you noticing one tiny thing that could make a huge  difference, maybe even save you from injury. If they notice you, it is a compliment. 

 What can you do to make sure a teacher’s correction or comment doesn’t ruin your day? (Or your makeup?) 

1. Strive to take corrections in the spirit they were meant, without taking them as a personal attack. Remember, a teacher’s attentions should be flattering. 

 2. If you can’t convince yourself your teacher has your best interests at heart, at least know that you are not alone. You are also not awful or anything else he may have said to you, or that you may have interpreted. Teacher’s words can hurt, but teachers are humans too and not perfect. Things can come out unfortunately wrong. Forgive and forget. You are okay, and you will overcome this and someday, (hopefully soon), you will be able to look back on this and laugh. 

3. After you’ve had some time to think about it, (and hopefully after a good night’s sleep and a good meal), rewind what the teacher said. Was it totally random? Was it justified in any way? Does it have any ring of truth to it at all? Is there anything you can take away from the comment that can constructively help you? If not, then let it go, but be honest with yourself here. The same is true for the compliment that you won’t accept or believe and are refusing to acknowledge. Could there be a shred of truth in it?  Maybe the teacher can see that you are improving. Take the compliment! 

4. Sometimes corrections can be difficult to incorporate right away or frustrating to execute. “He wants me to not hop in my pirouettes but how? How do I not do it?” Part of that could be strengthening ankles and gaining core strength. Other fixes may require learning to relax or increasing flexibility. These things take time. Weirdly enough, a lot of corrections are psychological. Part of what helps is believing it can actually be done, physically by any human, and secondly that you can actually do it. Be really patient with yourself here, and remember you are a work of art, which takes time and love. Sometimes that frustration can even be useful to push you past the blocks you have. Don’t give up.

5. Others have gone through what you are going through. Maybe it requires asking questions, and talking with other dancers to find solutions. This is why we take classes together, to form a community and to figure out issues together. Another dancer might be able to show you slowly, or tell you their tricks. I get it though, it can be hard to ask – not being able to do something can feel humiliating. If you are feeling too shy and don’t want to ask your teacher or that nice girl in the blue leotard, ask Google! There are so many humans on the planet at this point, that not only have others gone through what you’re going through, there are entire websites and Google groups devoted to solving your exact  issue. Problems are better solved together. Reach out to someone 🙂  

 6. Finally, don’t let someone else get you down. You want to dance and you deserve the chance to dance and it doesn’t matter how old you are or what your body type is or anything else hanging you up. You can do this!  

I wish I could convey to my students how beautiful and magnificent they are. They show up with their excitement and vulnerability and together we go for a ride and get to know each other through a wondrous journey called ballet class. It takes guts to dance! And because it’s challenging, the thrill when you get it, combined with the feeling of moving in space, there is no greater high. In a few weeks you’ll notice that what seems really challenging today is totally doable and you are the one others are asking for help. Getting corrections (and compliments) are part of that process. It’s all in your perception. 

~Sarah

Come take class with me! I teach Tuesdays 7-8 and Saturdays 12-1:30. We are a donation based studio. We ask for a $10 donation, half the cost of a regular dance class!  380 Broadway at White street, Buzzer #5.