Category Archives: How to improve at ballet

Defying Gravity ~ How Dancers Get High

06 Wednesday Sep 2017

Posted by in Ballet Class, How to improve at ballet, How to jump high in ballet, Jumping in Ballet, Uncategorized

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Dancers from left to right, Julie, Melissa, Madeleine, Nicole, Cayo, and Ilya (behind) doing ceccetti changements

When dancers jump they invoke a quality that tricks the eyes. It’s as if they hang in the air, suspended for a moment, defying gravity before returning to earth. In ballet, that is an actual ‘thing’ and in French, that virtue is called ‘ballon’, which means to bounce or literally “like a ball”.

If you’ve ever bounced a ball, you might recall that feeling when the ball rebounds back up into your hand, nestling there for a moment before you give it another push. That same element happens when dancers jump. To me it feels fun, like soaring or bounding while sailing through the air. Here are some tips to help you get that same feeling of ballon.

1. Technically speaking, achieving height and the maximum air-hovering time in a jump takes three things happening in quick succession. Your preparation is a demi plié. You must go down to go up–and yet you don’t necessarily need your deepest plié. Most importantly, be sure your heels stay on the ground and that you are descending straight down in your plié, not pitching forward. This can happen if your tailbone is not pointing towards the floor in your plié. Read more about pliés here. Bending forward in your preparation before a jump can cause your body to arch back at the top. If you can go straight down and jump straight up, you’ll get more height and maintain more control of your body while jumping. Doing sautés without pitching front or back involves using your legs to jump instead of your upper back.

One exercise to help this is to try doing changements with your arms crossed over your chest and your hands holding onto opposite shoulders. It’s much harder to splay your ribs in this position and you may feel it in your legs more when you take off. 

2. When you push off the ground, actively press your foot into the floor heel-ball-toe. That added flick of pushing off the floor with your feet and toes into a pointed foot position will give you an added boost. This is why you need to be sure you don’t lift your heels in your plié, so you have use of your full foot against the floor. It is also one reason to get your heels down in between jumps. If you don’t put your heels down when landing, you will shorten your Achilles’ tendon over time, which can lead to injury. Using your feet as you leave the floor has the added benefit of giving you lovely pointed feet in the air! 

One way to drill this action is to practice pushing one foot at a time into the floor without jumping. Start in first position, press the ball of one foot into the floor lifting your heel, then flick your toes pointed, launching your toes off the floor. Then “land” your foot gently back on the floor starting with the toe, then ball, and finally your heel, back to first position. Landing through your feet like this will soften your landing. Once you’ve done a few of these ball-flick-/-toe-ball-heels on one side, switch feet.

3. The third thing that needs to happen – at the same time really – is to push. Imagine for a second that you are in a swimming pool. If you were to push away from the side of the pool, the extension of your legs as you shoved off would propel your body through the water. The same thing happens in the air. Push against the floor and straighten your legs to help launch yourself skywards. Some cross training with squats and lunges may help build strength in your legs.

One move I learned recently at my gym is particularly effective at strengthening legs. It is called the split squat jump. You start in a lunge with your front leg and back leg bent at right angles. Like this:

As you can see, I could be bending both my front and back legs just a little more – I’m a work in progress!

Jump straight up and land back in the same bent knee position. Try a few of these with the right legs front and then with the left leg front. You can also jump and switch legs in the air landing with the opposite leg forward. These split squat jumps will burn but they’ll make your legs feel super powerful and make ballet jumps feel easy in comparison.

Jumps often require straight legs in the air, but in the photo above, the dancers are purposely bending their knees to execute a changement in the ceccheti style, where the knees are bent and the ankles are crossed in the air. Whether you straighten your legs in the air or not, you absolutely MUST plié when you land!

Finally, visualization is a tool that can really help all aspects of your ballet technique. When you jump, imagine one of those super bouncy rubber balls. Jump as high as you can, and try to stay up in the air as long as you can, rebounding off the floor. I always tell my students, it feels so amazing to jump that way – it really is the best way to get high.

~ Sarah

Next week, Tuesday September 12th – one time only – class will be held at at Manhattan Youth Ballet at 248 West 60th street, Studio 4. Class will be an hour and a half in length for a $10 suggested donation. Take the ABCD or 1 train to Columbus Circle or the NW train to 57th street. See you at the barre!

Empowerment – Three Small Ways to Build Strength for Ballet

20 Thursday Jul 2017

Posted by in Exercises to build strength in ballet, how to balance in ballet, How to improve at ballet, Uncategorized

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Have you seen the Wonder Woman movie yet? What are you waiting for? Not only is it a great action film, terrific story, with great touches of humor, but it is overwhelmingly gratifying to watch a powerful, feminine character triumphing. It left me feeling stronger than I’ve felt in a very long time. 

You need to be strong to dance ballet as well as to save the world. Last month I talked about ankle strength, but core strength is also key to ballet. I’m not just talking about engaging deep abdominals, but core hip and back strength as well. 

One thing that makes Diana Prince a great superhero is how she discovers her powers in the moment, reflexively. Strength in ballet is like that too. It is strong without hardness, or gritting your teeth or holding your breath. It’s a solid standing leg when doing a degage or develope or engaging your core in a pirouette. 

There are small ways to improve strength that can make a big difference to your dancing. In rebuilding my strength from being sick for two months, I came across this quote by Dali Lama that seems apt especially this summer: “If you are feeling like small things don’t make much of a difference, try sleeping with a mosquito.” Here then are three small ways to condition your body to become stronger. 

1. One minute plank. We do planks at my gym, Mark Fisher Fitness. Planks work your arms, shoulders, legs, butt, and abdominals. My goal this month is to start each day with a one minute plank. I did my plank today! How to do a plank: 

  •  Spread and flatten your hands on the floor underneath your shoulders.  If you feel pain in your wrists, put your elbows on the floor under your shoulders instead.
  • Stretch your legs back so that your body is in a line from your head to your heels and come onto the balls of your feet and press your one minute timer. 
  • Press your heels back, Lift your hips and squeeze your butt, tuck your hips under, and hollow your belly into your spine. Imagine you are wearing a belt and you are pointing your belt buckle towards your chin. Open your chest and widen across your collar bones. Breathe! Squeeze your butt and hollow your belly again! 

2. Stand on one foot. Since nearly everything in ballet is done on one leg, practicing standing on one leg with good pelvic alignment (like I learned in physical therapy) can help prepare and strengthen your hips and legs and core, and will improve your balance. In doing this you may notice one leg is more wobbly (weaker) than the other. Doing this every day will help even that out. The beauty of it is you can do it while brushing your teeth or doing the dishes or any time you are standing and waiting!

  • Stand with your feet parallel. Check that your pelvis isn’t tucked under or tilted back. Zip up your lower abdomen, stand up tall and transfer your weight to one foot.
  • Make sure your hips are level right and left as well as front to back. I’m working towards three minutes on each leg. 
  • Try it with your eyes closed which makes balancing a lot harder. 

3. Baby Cobra  If you’ve been to a yoga class, you may know this one already. It’s an amazing way to strengthen your back and abdominals. Yes, a strong back will also help your pirouettes. 

  • Lie on your stomach with your legs together, turned parallel, so that you feel your toenails on the floor and stretch your legs back behind you. 
  • Lift and hollow your lower belly away from the floor. Keep that abdominal support, so that you bend in your upper, not lower back as you do this. 
  • Put your hands on the floor next to your ribcage and peel your shoulders and chest up off the floor. 
  • Drop your chin to keep your head in line with your spine and lengthen out the top of your head and out your legs and feet. 
  • Come down and rest and try it again. The second time after you come up, take your hands off the floor and hold the position using the muscles in your belly and upper back. 

    By strengthening your abs, hips and back, you create an intrinsic strength that will help you balance, work better on one leg, hold your alignment, and be more efficient when you move. Take that out into your daily life and pay attention to how you hold your body. How you sit, stand, walk, cross or uncross your legs, (keep them uncrossed!) and on which shoulder you hold your bag (alternate!) makes a big difference when you get into the studio. Your body will get stronger by consistent positive actions and exercises even if they seem small, making you stronger and more capable to do all that is required of you in ballet and in the world. 

    ~Sarah

    Join me for ballet class! This Saturday, August 5th, 2017 ONLY, class will be held from 1-2:30 in the front studio, not 12-1:30 because of a leak in the back studio. Class donations start st $10 on Saturdays–half the price of a regular ballet class!!  I also teach Tuesday 7-8pm. $10 suggested donation. We are located at 380 Broadway, 5th floor. See you there! 

    Strengthening Ankles and Calves

    17 Saturday Jun 2017

    Posted by in How to improve at ballet, How to Strengthen Ankles, Stretches for Calves and Ankles, Uncategorized

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    Relevé means ‘to raise’. Photo © Sarah Schatz.

    Weak ankles can be a problem for a lot of dancers, and particularly if you have very flexible feet, your ankles may lack stability. Ankle strength can help your balance, can help prevent injuries, and helps dancers enormously with take off and landing jumps and turns.

    If you have weak ankles you may unconsciously hold yourself back because your foundation feels unsteady. I found this to be true of myself when I was recovering from an ankle injury. If my ankles felt wobbly, I didn’t feel confident going for multiple turns or relevés on one leg or even jumps sometimes. Maybe you’ve noticed for yourself that you hold back or dance tentatively or even overcompensate by tensing your shoulders or biting your lips. If you are insecure physically, it can affect you psychologically. The good news is, strengthening your ankles may help you become a better dancer overall.

    Here are some excercises to strengthen your ankles and calves. (Disclaimer – I am not a doctor or a physical therapist, I am a dancer and teacher. If you feel pain doing these exercises besides just muscle soreness, do less, go easy, or if you are injured, seek the advice of a professional.)

    1. Ankle Raises or Elevés  Hold on to a barre or a wall (or the kitchen counter) and put your feet together with the inside edges of your feet touching. Keeping your legs straight, press the balls of your feet down as you lift your heels off the floor as high as they will go (this is called an elevé-like an elevator) Then lower your heels evenly back down to the floor. Be sure to keep your feet and heels and legs together (if you can) as you do this. Think of your weight going right down between your first toe and second toes. This can help keep your ankles in alignment. Start with ten slow elevés. Going slowly and minfully is far more challenging than speeding.

    2. Plié Over Lifted Arches  Rise to the balls of your feet and keeping your legs together, bend your knees in a shallow demi plié. As you bend your knees, keep the arches of your feet lifted and your heels extending as high as they will go. Keep your ankles and knees together as you straighten your legs. Be sure your toes are relaxing on the floor. Bend and straighten ten times.

    Sarah Doudna

    Lift your heels as high as they will go. Don’t worry, your toes won’t let your ankle go too far – they are like a natural kickstand! Photo © Sarah Shatz.

    3. Heel Drop Bend your knees just like you did in the previous exercise but instead of straightening your legs, stay in that bent knee position, and lower your heels slowly and smoothly to the floor. Then lift your heels back up again as high as they will go with the same slow evenness. Try to control the movement of your heels as much as you can and move them smoothly without jerking. This exercise strengthens muscles particularly useful in petite allegro and other small fast footwork. Lower and lift your heels ten times.

    4. “Walking” in Place  Rise to the balls of your feet then lower your left heel, bending the right leg and coming the the ball of the right foot with your heel lifted as high as it will go. Rise back to the balls of both feet and reverse, this time lowering the right heel and bending the left leg. Continue to rise and lower one heel – ‘walking’ back and forth. This can a nice warm up for your feet. Be sure your heels ‘kiss’ as they pass – don’t let them separate out to the sides.

    Sarah Doudna

    To help align your ankles, keep your weight centered down right between your first and second toes. Photo © Sarah Shatz.

    5. Plie Releves  A relevé (which means ‘raised’) is like an eleve, but instead of with straight legs, releves start and end with a demi plie, but  it is also a rise up onto the balls of the feet or to the pointes of point shoes. Relevés are like the push-ups of ballet. They strengthen your legs, particularly your calves and ankles.

    To do a releve, demi plié. Begin to straighten your legs, and as you do, press the balls of your feet down and lift your heels off the floor, until your legs are completely straight and your heels are lifted as high as they will go. Then lower your heels to the ground as you demi plié. Relevés are done in all positions of the feet and on two feet or one foot. After doing some releves with your feet parallel, open your toes to first position and  repeat the releves in first position.

    Reminders:

    • Relax your toes and spread them  wide on the ground as you rise to the balls of your feet.
    • Make sure your weight is centered in between your first and second toes. If your weight is more in your pinky toes, you may be sickling your ankles. Line up your bones.
    • Remember that your turn out comes from your hips. In first position be sure to rotate your inner thighs forward and imagine your legs lengthing down out of your hips. At the same time, imagine your heels coming forward as your heels lift.
    • Alignment is key. Remember to lengthen your lower back towards the floor as you lift your lower belly in and up. Relax your front ribs and imagine a string pulling you up from the back of your head. Your upper body should stay lifted and not move around as your legs plié and relevé.
    • It may help to imagine you have a unicorn horn coming out of your forehead and imagine your energy going forward and up. This helps prevent your ribs from splaying and your weight from going backwards.
    • Be sure you are lifting your heels as high as they will go. Extend your ankles fully.
    • Relevés are like slow motion jumps, which also start and end in plié and have straight legs and fully extended ankles at the top of the movement. Releves are great preparation and training for jumps.

    Doing these exercises and doing relevés at the barre on two feet and one foot will improve your strength and stability for when you move to center floor.

    Now that you have worked them out, stretch your upper calves (gastrocnemius) and achilles – the tendon at the back of your ankle. Bring your feet parallel and slide you right foot back a foot or two and bend the front knee. Push into the wall or barre (or kitchen counter) to increase the stretch.

    Sarah Doudna

    Calf stretch – keep your legs parallel and keep your back heel on the floor. Photo © Sarah Shatz.

    Then bring your back foot in a little bit and bend the back foot as well to stretch the lower portion of your calf (soleus) and achilles. You can also get a nice stretch in you calves by lowering your heels off a stair step.

    Sarah Doudna

    Stretch for achilles and lower calf. Sometimes I need to adjust my stance to feel a stretch or even stick my hip out a bit. Photo © Sarah Shatz.

    Any question? Just ask in the comments below and let me know if any of this helps you over time. Stronger ankles makes stronger dancers. See you in class!

    ~Sarah

    Want to join us? Check out our schedule at http://www.liberatedmovement.com – all classes for only ten dollars!



    Finding Your Balance and Letting Go

    19 Sunday Mar 2017

    Posted by in Ballet, Ballet Class, Be happy--dance, Believe you can dance, Better body control, Breathing to release tension, Encouragement, Holding on to Tension, how to balance in ballet, How to improve at ballet, Inspiration for ballet, Keep Dancing, life balance, Uncategorized, Unnecessary Tension

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    Catching my balance for a moment has the easy satisfaction of catching a ball. It’s a suspension, a momentary win, an opportunity taken. It stems from a lengthened, fluid, effortful lift. It takes a quiet internal strength, but without tension or gripping. It also takes trust, letting go of control, and letting go of the barre! When my balance is on, it feels weightless, like a rising breath of air, and when it is off, it feels wobbly, uncertain, and totally frustrating.

    I fight to maintain balance in the studio as well as in my busy New York life. Recently, I came home to Hawaii to visit a friend and help her welcome her new baby into the world. Letting go here is less about releasing my hand from the crutch of the barre, and more about melting into the landscape, life with a baby, and her milk-drunk cuddles. Yet in ballet class, I found my balance here in Hawaii was better than it has been. Maybe it was my friend Annie’s class, or maybe it helped to let go a little.

    1. Set yourself up to succeed. While you are holding on to the barre, line everything up. Put your feet in sous-sus, in fifth position, in relevé, and start from the bottom up:
    relax and lengthen your toes along the floor;

    • lift your heels in relevé as high as they will go;
    • make sure your legs are straight and long;
    • turn your legs out from deep in your hips, with your heels yearning forward,
    • pull your legs together like a baby snuggling, with no spaces between, or like a ziplock bag, zipping up all the way together with no holes;
    • relax your tailbone towards the floor, as you lift your lower belly up;
    • press your belly button to your spine as if wearing your skinny jeans;
    • calm your frontal ribcage, knit it together towards your hip bones and make space in your back ribs;
    • relax your shoulders down away from your ears and widen your collar bones;
    • lengthen your head toward the ceiling;
    • reach your arms up into fifth position – notice I didn’t say “place” – your arms also have a dynamic lifted energy. In a balance everything reaches up and out!

    2. Before you let go of the barre lift more out of your hips by pushing down, reaching up and thinking happy thoughts of seeing friends, eating delicious pineapple or ahi poke, and Hawaiian trade winds. A balance is not total stillness, it has energy. Happy thoughts!

    3. About wobbling – sometimes in letting go of the barre, there is some wobbling. A little wobbling is okay, focus on lifting and breathing. If I am wobbling badly, either I’m not fully lined up properly, not lifting in my core, or I’m hardening and gripping somewhere. I breathe and try again. Sometimes wobbling can be because of lack of sleep lack or food, or emotional distress. I refocus on pushing down, lifting up, and try again.

    4. Breathing is not holding your breath-don’t forget to exhale too!

    5. Your mind can play tricks on you with respect to other dancers in the room. Don’t be fooled. You are just as glorious and wonderful and have all the capacity they have. Yes, you can balance. Fight for it! Yes it is possible. Believing anything else is a cop out. Let others challenge and motivate you, and make you work harder, that is what dance friends are for! But your ultimate competition is you, your body and perhaps more importantly, your mind. Don’t give up on yourself, and don’t let yourself off the hook either. Go for it!

    Now that I’m back in New York, mornings are no longer about burping the baby and her falling asleep on me to the music of mourning doves, a rustling brook, and the neighbors chickens. Letting go is about saying goodby to dear friends even as new exciting projects lure me back to the big city. But then again, it’s all about balance.

    ~Sarah

    One of my projects is a fundraiser to raise money for Liberated Movement, the studio where I teach. You should come! It is going to be held on April 22, 5-8pm at Blender, located at 27 West 31st street at Madison Ave. Get your tickets here! 

    Coming to New York? Come to my class! Tuesdays 7-8pm and Saturdays 12-1:30! 380 Broadway two blocks south of Canal street, buzzer #5. Only $10, yo!

    Believe in the Possibilities

    31 Saturday Dec 2016

    Posted by in Ballet, Ballet Adagio, Ballet choreography, Ballet Class, Ballet to pop music, Be happy--dance, Believe, Believe you can dance, Believing in your dreams, Believing in yourself, Dance, Dancing to remember lost loved ones, Dare to believe in your dreams, Encouragement, Going to ballet class, How to get better, How to improve at ballet, Inspiration for ballet, Motivation for Ballet

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    Every dancer has an angel hovering overhead whispering ‘believe’!

    Here we are at that magical time of year when gifts are exchanged with wishes of peace on earth and the hope of a better new year to come. What a difficult year it’s been and not just politically. I have geared too many ballet classes around the music of singers who have passed on – an adagio to Prince’s Sometimes in Snows in April stands out, one among several great musicians who are gone (David Bowie, George Michael). We’ve lost several amazing actors too – just on Monday I was watching Singing in the Rain with my mother and marveling at the lovely Debbie Reynolds. This year has also been a very difficult year for many of us personally as well.

    Then recently at a friend’s suggestion, I read an amazing book called Man’s Search for Meaning by Viktor Frankl in which he talks about his experiences surviving brutal Nazi concentration camps, how he survived, and why others did not. He explains how the torturous conditions became bearable only when one found meaning outside of oneself – when he could focus on his love for his wife, or work to recreate his manuscript that had been confiscated. Only then, by focusing on and reaching for something beyond himself, could he bear his own suffering. If you have never read this book, give yourself this gift! 

    I found great solace and hope in his book, not just for my life, but for ballet as well. (Dance is life after all). As much as Ballet is about the body and the physical, and can be very difficult, it is also very much about the mind – what we perceive to be our limitations, versus what we imagine is possible. 

    What I wish for us all in the new year is that we Believe. That we leave in 2016 the doubts, the “I’ll never get my leg high”, the “I’m not a jumper”, the “I’ll never be flexible”, letting all of that go. Instead, I wish for us to take hold of our dreams, like grasping the string of a giant magic red balloon. At first dangling, then embracing, and finally steering our dreams like we own them, and that they may be realized. That we greet each pirouette or pas de chat with a deep knowing that we are fully capable of the execution always focusing on the bigger picture even while we hone our skills more finely one at a time. It scares me to do this too – it feels safer to hang on to the familiar crutches of self-deprecation. But the adventures of 2017 are as yet unchartered territory. Dare yourself to believe it is all possible, and have a very Happy New Year. 

    ~Sarah

    Feel free to ‘like’ or comment or share this post if you liked it. Join me for ballet on Tuesday, 7-8 pm. 380 Broadway, buzzer #5. $10. 

    Let’s Talk About Balls

    06 Sunday Nov 2016

    Posted by in Back pain relief, Ball massage, Ballet Class, Breathing to release tension, Dance, Hip pain relief, Holding on to Tension, How to improve at ballet, How to Massage with balls, How to roll on balls, Keep Dancing, Letting Go of Tension, Moving with Ease, Plantar Fasciitis, Relaxation, Releasing tension, Releasing tight muscles, Rolling on balls to release tension, Sciatica relief, Shoulder pain relief, Uncategorized

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    These are my balls

    I want to talk about balls. Not the kind you can get away with grabbing when you’re a celebrity. Not the kind of balls it takes to call your political opponent ‘nasty’ or the kind you want to hurl at your television on occasion – or three occasions, or lately every time it’s on. I’m talking about the antidote to all the stress of life, dancing, and this political season – massage balls! (Only 3 more days, world, we can do this!)

    Seriously though, self-massage using massage balls is great at releasing tight areas. Balls are inexpensive, portable, and easy to work with. You probably already know that massage increases circulation, and brings blood and oxygen to muscles allowing them to relax. What you may not know is that releasing muscles and ligaments that are gripping can also help them perform better, allow the correct muscles to engage, and enable your body to function better! While getting a massage is a wonderful treat, using balls whenever and wherever you need is easy on your wallet and your schedule.

    Where to get Balls:

    You can use tennis balls, though I prefer a slightly harder ball like the Pinky Hi Bounce balls pictured above that I got in the toy aisle at my local drug store. (In Harlem the balls even come in iridescent shades!) Google says you can buy them on eBay for $4.78. They are three inches in diameter, slightly smaller and firmer than tennis balls. Some people prefer the harder lacrosse balls which are the same size but I find those balls are a bit too hard for me.
    A word of caution: if you are experiencing serious pain that is not going away, please go to a doctor! Also, for my type A friends, go easy with the balls, and don’t roll over bones, or any sensitive areas. Don’t confuse sensation or tenderness with out and out pain, and stop if you feel any weird (bad) zinging sensations indicating you may be irritating a nerve. Be gentle with yourself, always. 
    Here are five ways you can use balls for massage:

    1. Back Massage: (For those of us with long hair, tie your hair up before doing this one so you don’t get your hair caught under your balls). Lie on the floor with your knees bent and your feet flat on the floor. Press your feet down and lift your hips high and put the balls together in the middle of your back so the balls are on either side of (not ON) your spine. If your balls want to roll away from each other you can put them in a little ball sack. Heh. But, yes, I’m being serious. Press your feet into floor to roll yourself down (and the balls roll up) until the balls are near where your shoulder blades are. This area carries a lot of tension and may feel tender at first. Breathe into the sensation and allow yourself to relax and sink into the balls. If you want more pressure, press your feet into the floor and lift your hips. If you need less pressure, you can do this same thing with the balls against a wall instead of the floor, bringing your feet close to the wall for the least amount of pressure. Once the initial area of tension has dissipated, roll the balls slowly up towards your neck or down your back, stopping to breath and relax into each new area of tenderness. 
    2. Hips: Stay on your back but open one knee to the side so you’re halfway rolling to your side. Put one ball under the fleshy area of your butt. You may find some tender areas in there to release especially as you roll towards the side. Prop yourself up on your elbow for more pressure. You are releasing your gluteal muscles and as you get more on your side, your piriformis, a muscles that runs between your outer hip bone and your frontal hip point. This muscle gets sore with a lot of walking or when you do a lot of frappes – your standing leg, that is. When you find a good spot, you can get deeper into the muscle by slowly straightening and bending the leg you tilted to the side, or moving the leg in any way that feels good. Recently I was having some pain in the front of my hip and when I used the balls to release this area in the back of my hip that was gripping, the pain in the front of the hip lessened remarkably. Don’t forget to breathe as you are doing this. When you finish rolling out one side, switch to the other hip.
    3. Hamstring massage: Sit on the floor with your legs bent. Straighten your legs out in front of you as you place one ball under each thigh. Press down into the ball and turn your leg in and out from the hip to roll across the muscles of the hamstring as opposed to up and down. Move the  ball up or down your leg to the next area and then go back and forth across the muscle fibers.
    4. Shoulder blade: Lie on your back and and put the ball under your shoulder blade. Move your arm straight up and shug your shoulder up and down to get into the muscles there. Gently open your arm to the side to ‘cactus position’ and you may feel a stretch across the front of your shoulder.
    5. Foot Massage: Step on your balls to massage the arches of your feet. Place one ball under your foot in the arch near your heel. Add some pressure and then release and move to a different spot and repeat. This maybe particularly beneficial if you have plantar fasciitis. You may find it helpful to roll gently adding pressure as you can tolerate it. Or roll the ball lightly underfoot with less pressure. 

    I hope this helps ease the tensions in your body if not in the political scene. Those tensions can only be solved one way. Vote. See you on the other side, and see you at the barre. 

    ~ 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

    ≈ 5 Comments

    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.       

    Joy: Superpower for Spring

    09 Saturday Apr 2016

    Posted by in Across the floor in Ballet, Ballet, Ballet Blues, Ballet Class, Ballet combinations, Be happy--dance, Encouragement, How to improve at ballet, How to remember steps in ballet, I can never remember combinations, I can't concentrate in ballet class, Inspiration, Keep Dancing, Learning dance combinations, Messing up in Ballet, Motivation for Ballet, Uncategorized

    ≈ 5 Comments

     

    Daffodils in Bryant Park

    I grew up in Hawaii where we don’t have extreme seasons – not like in New York. We have whale season when humpback whales come to the islands, but that’s different. 

    Winter used to be really hard for me with its short dark days. I couldn’t take the cold – anytime it fell below 20 degrees I would get sick. I’ve slowly learned about boots and warm clothes over the last thirteen years, and now I find spring the most difficult season.

    Spring is tricky. The weather is changing faster than we can change our coats. It’s hot, cold, warm, wet, windy, and weird! The light looks like it will be warm out but it fools us. We’re impatient for summer to come and isn’t that similar to growth? We’re impatient to be better dancers – for the summer of our dancing to be in full swing. The growth period of learning is painful. It comes in fits and starts, just like spring. One moment is a  feeling of getting the steps, feeling the music just right, and then there’s the awkward uncomfortable gangliness when you can’t find the beat or recognize a step you once knew and you’re totally discombobulated. It’s tempting to be cruel…”Well I was never going to be any good anyway.” It’s tempting to lie to oneself -“I never liked that kind of dance to begin with,” (when you know you love it!) …It’s tempting to quit.

    It’s easy to get caught up in our minds about the perceived judgement of others or the very real judgement we inflict on ourselves. Try to ease your mind of these kinds of thoughts, the worst of all suffering, and imagine instead we are all flowers in a garden, different, and unique, but no less beautiful than any other. Does the elegant tulip look down on the trumpet-nosed daffodils, those happy-yellow beacons of spring?  

    It’s tempting to buy into one’s ego – “I’ve been dancing this long, I should know this by now”. How long has spring been around, how many millions and billions of years? Growth is not a smooth process, it’s up and down in fits and starts, three steps forward, two steps back. Instead of focusing on the goal, focus on the joy that dancing brings you. Your summer will come. For now, celebrate the imperfect moment of uncertainty when you aren’t sure exactly what the step is and you choose to dance anyway. As you move, you may start to figure out the movement. Bravo! Bask in the goodness of learning, the luxury of being a beginner without the pressure of having to perform. Relish the elation of simply moving to music. Instead of anticipating the summer, enjoy the daffodils.

    My favorite moment in ballet class Tuesday night was when everyone was skipping in big glorious circles around the room to the Happy song, – “because I’m happy…” Everyone was jumping really high, lifting their knees, and pointing their feet: a room full of adults, all of us emphatically and gleefully skipping! Is there anything more joyful than that?

    ~ Sarah

    In my open level ballet classes, sometimes beginners get left behind. I’m teaching a basic beginner workshop the first four Sundays of May–May 1st, 8th, 15th, and 22nd from 2:30-4pm at 380 Broadway.  For more information, email me at liberatedmovement@gmail.com

    Open level classes are 7-8pm on Tuesdays, suggested donation $10.  For Ballet workshop 12-1:30pm on Saturdays, we request a minimum donation of $10.



    On Remembering the Combination

    21 Monday Mar 2016

    Posted by in Ballet Class, Ballet combinations, Dance, Encouragement, How do I concentrate in ballet?, How to improve at ballet, How to remember choreography, How to remember combinations, How to remember steps in ballet, I can never remember combinations, I can't concentrate in ballet class, Learning dance combinations, Marking steps in ballet, Messing up in Ballet, Uncategorized

    ≈ 3 Comments

    IMG_0089

    Photo Courtesy of Joe Duty

    Zach: “Sheila, do you know the combination?” Sheila: “I knew it when I was in the front!”                                                                ~From A Chorus Line

    Imagine this: you’re at an audition. You learn the combination, even though it’s really long. They split everyone into groups and your group is near the end so you have lots of time to practice it. You go over it with every group that goes up. When they call your name, you go up with your group, get in the formation, the music starts, you notice the casting team watching you, and suddenly your mind goes blank. How does it start? Is it a glissade? There goes the first beat, and you missed it. The moment is gone, but you remember that feeling forever. How could you have done things differently?

    Maybe for you it’s not so much nerves as concentration. The teacher is explaining the combination and all you can think about is what you want for dinner or that horrible thing that happened at work. I used to have a teacher with such a beautiful point that when she explained combinations I would just stare at her feet and then have no clue what we were doing!

    If you’re a beginner to ballet, you may be still struggling with the vocabulary of the moves. Learning ballet is like learning a language except that besides just words and their meanings, there are also moves that go along with them! Here are some thoughts on each of these issues.

    Trouble picking up combinations:

    1. When you are learning a combination, move so that you can see the teacher. Most people are visual learners so don’t make it harder for yourself. Move to where you can see. If you can’t see, raise your hand and ask. You’re in class to learn, and your question may help others too!
    2. Getting it into your body may help by doing it with your hands, or marking it with your feet. This goes along with how you learn – if you are a kinetic learner you learn through movement. Mark it with your body and you may see a marked improvement. 🙂
    3. Sometimes the explanation of a combination doesn’t make sense. Actually doing it may make more sense. Sometimes we spin things and they seem more difficult in our heads. When you just do it, you realize oh, it wasn’t all that!
    4. Always anticipate the next steps that will be coming up. Anticipating is a great skill that can help you avoid that dreaded feeling of “oh no, what’s next?” Practice thinking of the next thing even while you are doing the previous thing.
    5. Hang on and keep trying!  Do as much of the combination as you can. Follow someone who knows it and do it as well as you can. The movement will start to get into your body. Don’t give up!
    6. Start slow. Forget the tempo to start and just work on getting the movement. If you can do the movements and remember them slowly, you will be able to build up speed and do them up to tempo.
    7. If the combination is really long, try breaking it into sections and learning it peice by peice. If you have time between learning parts of the dance, write it down. Practice it again after a good night’s sleep.
    8. If you are struggling and the teacher gives you an easier option, do the easier option! For now. Getting correct alignment in the beginning is going to go a long way to helping you advance later on. Take advantage of being a beginner!  There’s plenty of time to be advanced. You’ll get there!  Leave your ego outside.
    9. Ballet is a language made up of big steps like verbs and nouns and connecting steps like pronouns and prepositions. If you learn the “connecting steps”,  like tombe, pas de bourre, glissade, it can help you join the “big steps” like sauté de chat, tour jete, sauté fouetté. If it sounds overwhelming, don’t worry, it will come.
    10. When you nail the combination it’s going to feel so good!

    Trouble concentrating in class:

    1. Leave the world outside when you step into dance class. That way, your troubles with your mother or boyfriend or whatever doesn’t hinder you when you’re trying to dance. Step out of your world and into the studio. It’s like a mini-vacation in the middle of your day!
    2. If you are distracted by someone in class, or your spot in the room, move to a different spot. If that isn’t possible, redirect yourself from that distraction. Concentrate more on what you’re doing and do your best to stay focused on the teacher as much as you can. Breathe.
    3. Notice if you are getting distracted and bring yourself back to what the teacher is saying or doing.  Sometimes it’s as simple as noticing when you’re not focused, and bringing yourself back.
    4. Use your hands, mark it with your body. I said it before, and I’m saying it again. It can really help.

    Trouble picking up combinations in an audition setting

    1. If you are nervous, if you are in an audition setting or it’s your first time in a new class, go easy on yourself. Take some deep breaths. Don’t give yourself a hard time. Make a plan of where to stand in class, where to look when you are auditioning, like above their heads. The more you audition or take class, the more comfortable you will feel, and that is part of the equation.
    2. The more fun you can make it for yourself, the less nervous you will be. Team up and audition with your friends or make new friends with the people you audition with! Focus, but enjoy the process. Auditioning is about showing them who you are as well as what you can do, so as much as you can, smile and show them beautiful you!
    3. Concentrate on the beginning and the end, and when to start with the music. If you begin strong and end strong, those are powerful moment. If you miss something, keep going as much as possible. In one audition I blanked out and I kept going and made it up. I was in front, and did it with such conviction, everyone behind me copied me! (Heh!)

    When all else fails:

    1. Forgive yourself like you’d forgive your best friend. You did your best. I know it feels horrible to mess up but it’s going to be okay. Be kind to yourself.
    2. Check in with yourself on the basics. Did you get enough to eat today? Did you eat fruits and vegetables and healthy snacks? Did you get any protein? Did you get enough rest? Are you hydrated? Are you getting sick? If something might be off in one of these areas then it very well could be affecting your ability to concentrate and pick up choreography. Go easy on yourself. Get a good nights sleep. Tomorrow is another day.
    3. Don’t be so serious! Laugh at yourself. I have to bring my sense of humor when I take (any class, but partiularly) a hip hop class, because that is a different language for me and I struggle with it – so I try not to take myself too seriously doing it.

    I hope this helps you! Any other ideas? Tell me in the comments!

    ~Sarah

     

     
    Looking forward to ballet class? Me too! Tuesdays 7-8pm and Saturdays 12-1:30pm at 380 Broadway buzzer #5. Two blocks below Canal Street, on the NE corner of White street. Only $10! Brand new beginner workshop coming up! First four Sundays in May: May 1, 8, 15, 22 from 2:30-4pm, $60. Email liberatedmovement@gmail.com for more information.