Hi dancers! This is Lara from Keshet Dance and Center for the Arts.
And today we're going to be doing a Contemporary I class for ages 13 and up.
We'll start with some pliés, some tendus, some dégajés,
and we're gonna finish our class today with some breathing and stretching exercises
to help us connect to our inner strength and our inner calm.
So for our pliés we're going to start in parallel position.
You want a nice narrow position with your feet right below your
hips, your hips in line with your knees, your knees in line with your ankles, and
your toes in line with your heels. And we're gonna start in this parallel
position with two demi pliés. Your first demi plié on 1,2 and let your arms
float up 3, 4 melt those back down 5,6 and stretch 7, 8.
We're going to take our belly button into our spine we're gonna contract.
1, 2, 3, 4 and then come back to your stacked spine 5, 6, 7, 8.
Tipping over to the right 1, 2, 3, 4.
Right ear falls to your right shoulder, knees are in line with toes 5, 6, 7, 8.
And then to the left 1, 2, 3, 4 stretch 5, 6, 7, 8.
We're gonna double bounce. Some nice soft knees here for the double bounce and
you're gonna drop the weight of your head through the circle that you've
created with your arms right now. So we have 1, 2, arms are gonna open 3, 4
as our head reaches to the right all the way to the back 5, 6 and to
the left 7, 8. Making sure not to crunch the back of your neck and no
crunching in your lower back as we make that circle, just lifting up and out of
the torso and letting the sternum circle just slightly.
And then we curve, bringing wrists together on 1, 2 bring those arms up lengthen your
torso as you inhale 3, 4 and then swan dive over each and every vertebra
is going to roll down through the spine 5, 6, 7, 8. We're gonna hang
here for 8 counts. Go ahead and relax your neck and your shoulders, and then
plié, and we have 8 counts to roll up through the spine,
stacking each and every vertebrae until we find our nice, tall, neutral spine.
We'll do this in parallel position on the right and left side, we'll do it in
first position on the right and left side, and we'll finish in second position
with the right and left side.
Great! So we're gonna do some slow tendus now in each position. We'll do these
in parallel and we'll also do them in first position. I'm gonna go ahead and
keep my hands on my waist as I do this, as this is a beginning class, but you
are more than welcome to add your arms in second position if you feel more
comfortable doing so. So let's go ahead and get started. You are going to go
ahead and tread through your feet. So we're gonna press into the ball of our
foot, we're going to push off of our toes, not lifting our knee but really pushing
off of our toes, put those toes back down and peel that heel back down to the
floor, like you have sticky bubblegum on the bottom of your foot. You're gonna do
that twice, a little quicker 5, 6, 7, 8.
We're gonna tread through our feet starting with the right 1, 2, 3, 4
on 5, 6 you're gonna plié both knees and you're
gonna put that right heel down. We're gonna tendu front 2, 3, 4
this is heel down on 3, 4 peel that foot up 5, 6 put those toes
back down 7, 8. Tendu, close, and then tendu to close, plié.
We do the left side with counts. We have 1, 2, 3, 4 peel off the foot
5, 6, 7, 8. Tread 1, 2, 3, 4 plié 5, 6
heel down 7, 8. Tendu 1, 2 heel down 3, 4 peel toes up 6 and 7, 8.
Close 1, 2, 3, 4 , 5, 6 plié 7, 8.
We go 1, 2, 3, 4, 5, 6, 7, 8. Tread 2, 3, 4 plié 5, 6 heel down 7, 8.
To the side 1, 2, 3, 4 toes come up 5, 6, 7, 8.
1, 2, 3, 4 brush the foot 5, 6 close 7, 8. We do the same thing to
the side on the left and then to the back. When we go to the
back and we're peeling through that foot, go ahead and roll down through your foot,
trying to keep the integrity of your parallel and both hips square, you're
gonna flex the front foot and then roll back, so that we get our feet nice and warm
and then tendu, close, tendu and plié.
We'll rise and balance after we do it to the back. You are more than welcome
to keep your hands on your hips, or you can find some port de bras positions in that balance.
Go ahead and test your head as well, and then we'll repeat the whole thing in first position.
Good everyone. Try to find a balance.
Really pushing down into the floor. See if you can shift those arms, find a new balance
and then challenge yourself to move your head.
Good everyone, let's do first position.
5, 6, 7, and press, point, press, heel down.
Peel it off.
Tread through your feet.
Add plié. Heel down, brush forward.
and close, plié. Left side.
Stack those bones, find it. I know balancing on carpet is not super fun.
But all we have to do is stack our alignment. And there is it. Good job everyone!
So next we're gonna work on dégajés, a little bit of a
balance, and some undercurves. So we're gonna start with some shoulder swings.
So we're gonna roll our shoulders back. Go ahead and relax your knees as you do
that. Elbows circle, arms are gonna circle, and you're gonna lift your arms into a
narrow parallel position. Again, lifting that sternum to the ceiling, but not
crunching in the lower back, and then reverse that. Shoulders forward, elbows,
arms, and then we're gonna hover in this position, drop those arms out to the side.
You have eight counts to lift and lengthen, and then cross those arms in
front of you to find a nice second position. We're going to start that
second position with our dégajés. So we have 1, 2, 3, 4 you can test
your balance here with an ankle, knee, ankle, down, or if you would like less of
a balance challenge, you can just come up to coupé and balance for 5, 6, 7, 8.
Okay? So, two dégajés 1, 2, 3, 4 and then either 5, 6, 7, 8.
Or 1, 2, 3, 4 hold 5, 6, 7, 8.
You can do that either in retire or coupé. We're gonna end this
combination by doing an undercurve. So we're gonna slide forward and together,
slide back, and then side to side. I love under curves because we're looking for
that U shape with our pelvis as we create that on the floor, and instead of
stepping our feet we're really trying to slide our feet
and bring those legs together every time we do that. So let's try this on the left side.
We have 1, 2, 3, 4, 5, 6 reach up 7,8.
Reverse 1, 2 elbows 4, 5, 6 and hover 8. Drop 1, 2, 3, 4 cross 5, 6, 7, 8.
Two dégajés 1, 2, 3, 4, 5, 6, 7, 8.
Side 1, 2, 3, 4, 5, 6, 7, 8.
To the back 1, 2, 3, 4, 5, 6, 7, 8.
Forward 1, 2, 3, 4, 5, 6, 7, 8.
When we're done with that we're going to rotate out in the first position. We'll repeat the
whole thing in first position to the front, side and back.
Make sure you're breathing!
So during stressful times like this it's really important for us to connect to our breath.
We've been working on our alignment through class today, but let's
go ahead and work on our strength, as well as connecting to our breath with these exercises.
Okay. So go ahead and start in any comfortable seated position.
I like to start with my legs crossed, but you're more than welcome to have yours
out in any seated comfortable position where your sit bones can be connected to
the floor, and your spine can be nice and tall.
So I'm going to go back to this position, cause that's the one I like, and you're just gonna
start by closing your eyes, and inhaling and exhaling.
Each time you inhale your spine gets a little taller, each time you exhale you connect to the
sky and the earth. Sky above, head floating off your spine and sit bones
connected to the ground. Hello.
We're gonna start by inhaling and on the exhale we tip our right ear to our right shoulder.
If it's available to you today you can reach that left arm away to deepen that stretch,
and on your on the next exhale fold your head forward, just from the top of your neck.
Just your cervical spine, and then stack your head on top. Again, inhale and on the exhale we
let our left ear fall to our left shoulder. Again, you can reach the
opposite arm away, if that's available to you today, and exhale, folding the
cervical spine forward. Gently stack that head on top of your spine and we're
gonna add our shoulders in. So we're gonna fold over to the right,
just from the shoulder girdle. Again, you can reach that arm away
and then we're gonna fold forward from our upper back. So we exhale, we let our
head roll forward and our upper spine is nice and curved. And then again we will
stack our spine nice and tall. Inhale and exhale to the left. We're reaching the
right arm away. Exhale, folding forward, curving the upper back, dropping the
weight of the head, and on your inhale stack your spine.
We're gonna add in these folds from our waist, so you can go ahead and put some weight into the floor
if you would like to for this one. We're going to tip over to the right. Make sure
your left hip is still pushing all the way down and reaching to the floor.
Again, you can reach that opposite arm away, you can turn your head to deepen the stretch.
Beautiful! And then we fold forward from our lower back, so we're curving into
that lower spine. Take a deep breath here and on your next inhale stack that spine
on top of your pelvis. Exhale, folding to the left and reaching the right arm away.
Exhale, folding forward from that lower spine.
Really release the weight of the head
and stacking your spine nice and tall. Beautiful! Let's roll our shoulders
up to our ears and all the way down our backs. Inhaling and exhaling as we go.
You can do this at your own timing. Beautiful. And reverse those shoulder rolls.
See how high you can get your shoulders and how low you can drop them down.
Great! Now we're going to use our ribcage. So we're just gonna make little circles.
Again, you can do this on your own timing, circling around four times to the right.
Moving that ribcage and of course connecting to our breath.
Once you've completed those four circles, rotate those circles to the left
and keep breathing.
Great! We're gonna take a nice, tall spine and we're gonna lean it forward all the way
until we have a nice long diagonal line with our heads in line with our tails.
Take a deep breath here and on your exhale you're gonna curve and drop your nose to your toes.
Rolling up through your spine, we're going to take our belly button
contraction that we did on our pliés and we're going to contract into our spine.
And this is why I like to sit like this, because I like to pull my arms away
from my legs, so that I can really open up that space between my shoulder blades.
Take a few deep breaths here and then stack that spine nice and tall.
We're gonna reverse that whole process, so on our next exhale we're gonna fold into
that contracted position and again, letting our shoulder blades fall away
from each other, belly button reaching to spine
and then dropping the weight of the head and letting our heads fall forward.
Opening up that lower back, take a few deep breaths here, try to release any tension
that you might be feeling
and then coming out to your flat back so your
head is in line with your tail and we're reaching energy out the top of our head.
And then stacking that spine nice and tall.
Great job dancers!
Please honor where you're at today and give yourself a big pat on the back for moving
and doing some self-care. I wish you all health and love and look forward to when
we can dance together again soon.