Pilates Ballet Basics

Hi, welcome to Polonius Ballet. It's the basics of Pele's ballet by Stephanie Herman that I am Stephanie Herman and I've created plus ballet so that you can learn how to find every single muscle in your body. You don't have to be a ballet dancer to do this. Ballet is for balance, ballets for grace, ballet is for music. So it's really taking polities into a little bit more of a dynamic movement and feeling like you're moving with music, which is really great. But what we have to do is learn how to find our alignment, our skeletal alignment. So why don't you grab a ball if you have one.

And I want you to sit down and feel, think about where your sit bones are and the sit bones need to be symmetrical. So think about the bone symmetrical. Make sure one's not forward, one's not back, but they're both, even one's not higher, okay? Once you feel there, even then you're set to go. So why don't we start. Fill out is ballet by Stephanie Herman with music. Okay, grab the ball and stretch it gently forward. Breathe, relax your shoulders. Slowly bring it in. And again, each time you bring it in, try to see where you're sitting. Cell phones are too so you can reset them level again. Breathe, breathe slowly up. One more time and stretch. Breathe, and up. Okay. Right hand to the side.

Keep the sip on down. As you look up, slowly breathe and look away and then stretch the whole right side. Come up, breathe in. Nice. Slowly lift. Keep the opposite. Sit bone down. Look up firs look away. Let the arms drop and breathe again and lift. Breathe, look away. Don't let the shoulder go forward and and breathe in and lift.

Look away and stretch it over and give it a twist to the right. Keeping your sit bones stable. As you twist, lift the chest up as you breathe in, come center other side and slowly stretch. Breathe. You can lift the chest up and slow. Strip center. Breathe. I again sit both stable and the waist turns.

Breathe and lift the chest up. Level two, if you want to bend your elbow for more of a stretch, you can and change your side. Breathe and stretch. If you feel with the bent elbow and lift and center. Now watch the thing from the belly button down. The pelvis does a little bit rotation slower and contract lift redone.

If you want, hold onto your knees as you slowly roll a little bit back. Feel the lower abs, not the upper body. So we roll it up. Breathe the, take the ball and stretch again. Raise, relax your shoulders. Stay there, breathe mouths slowly roll in. Breathe. Now be careful if you don't feel like you can stretch so far. Don't judge just a little bit is fine and bring it in.

Stretch to the side. Jean is my student today. Thank you for joining us and breathe in. Ah, yes. You want the oxygen [inaudible] look up, look away. [inaudible] breathe and lift up and again, make sure your sit bones or even your abs in Wastin. Let your abs twist over and breathe. Lift up and bring it center.

Re good and again, stretch, breathe, and center. Now we're going to let the right leg go to the side and you're just going to melt down. You'll feel the glued behind stretching or the inner thigh come up real good and again, melted down and lift. Change your size, sit bones even melt down and breathe. Roll up and again, stretch it down. [inaudible] roll it up.

Now if you feel like going into the v stretch a little bit is fine and roll it in. Twist to the right with the ball opposite arm and [inaudible] and bring it breathe and opposite side and you can slowly put your ball to the side. And why don't we lie down the tailbone in the center. You just gonna open the knees a little bit and just gently rock till you find your center. Once you find your center, get your abs going in your belt in neutral spine. Lots of arms, although I do like it to have the hands on the hips. Make sure that your level really important. Stretch the right leg and keep the hips square and bring it in. Breathe. Nothing moves here if you can help it.

So you have to own your core to make it work. And Bri. Try not to strain other muscle groups like your neck or your lower back. It helps to keep your breathing going. Good. And one more time. Stretch. Good. Keep the stable and bring it in. So level one, do it again. Level two, we're going to rotate at the end here.

Rotate and what I call pasta. Don't move your opposite knee and bring it in and lengthen long. Squeeze the hamstring, but a connection. Keep that activated. Bring it in. Breathe. Lengthen, rotate and bring it in. It's very hard not to wobble.

So that's where the difficulty and activate the glutes, the ABS bring out. Good. Now you're going to flex the right foot to look for the right app and flex and it's short and sis distance, so helps you to find it left side and shortened so the femur goes in here so it helps you find the app. Now use the right ad to flag. Slipped your up. Lift tabletop. Now Joan, think of the thigh muscle doing the work.

But think of the app contract as you relax the thigh. Really that good other side, left lift, little melt drop. Good breathe. So I'm thinking, hopefully you too. Left Dab reads out. Good. And again, and lift and breeze and look for it.

Tactile helps. And by six, the more you own it, the more you own it. There's side and up and up. It's not the five. Breathe out long spine. Shoulders stand. Good job. Three good.

And bring it down. We're gonna do open. Nutcracker Open. Find both abs rolling in, roll out. Feel the whole core coming into the center. Lean Alba's open and bring it in. One more time. I'm going to do a little combination. You're going to flex the right foot. Lessen it long.

Let the thigh relax as the abs short is to lift the leg to the other knee and flex. Stable long and lift two times and fly. Lesson law and and Ben and good lens in law and lift. Now open to the nutcracker and open. See the ABS. Come in with the arms if you want. And Open. Breathe.

Good Open. Feel your center line up in good. Now as a stretch. Twist over to the right and feel the whole lower back. Stretching it should feel good. Center change.

Breathe. This is the good part. I called milk and cookies. Bring it and read the needs of the chest. Breathe into the lower back. Lift the oxygen. Get there. Bring the knees to the armpits and breathe. Open to what's comfortable. The flex. If you want, bring it in. Good. Bring it in, right leg stretch. If he needs to take a strap to stretch it. Feel free and live. Grabbed the left knee.

Lift the left arm and stretch. Shange both arms and legs. Breathe. Bring the knees back to center from the beginning again. Stretch the leg out. Turn out, bring it off. Say and in and breathe. Long.

Rotate out. Answer but a connection. Good job of this knee as you do it two more times and stretch. Rotate. Bend in. Good. One more time and let them rotate. Hamstring but a connection. Keep the stabilization. Good.

Flex, flex length and long. Let's apply that the AB lift and draw three the lamp and long and good and drop and let the niece go over to one side and string. Bring it center. Find your center and other side stray. Bring it center. Grab the knees, breathe, open the knees. Good.

Open the legs being the chosen [inaudible] and if you have the ball handy, grab the ball, put it in between your knees, tailbone in the center, check your alignment and we're going to wake up the inner thighs and the glutes in the bud. Okay. Shoulder stand and good. You're just going to start. You're bouncing just a little bit, just very little. So the goal is that the inner thighs start to wake up in the ABS and 10 ten three, five, five, six, seven and three 15 [inaudible] keep the apps working. Two or three at the ABS. Work harder than the inner thighs.

Then we're going to roll a little bit. Roll Jam, a little pelvic tilt, stretch up the lower back. Green. Really Dan [inaudible]. Let me go into where do you feel a comfort level and you can use your abs breeds. Now when you're ready, roll little higher. Flex the feet rolling. Yeah.

And work a little bit up. Re Flex. Roll down. Chin more raw and flex and roll it up there. We're going to find the animals. Fine. Glued and one, two, three hips, or even five, six, seven, and two, three, four, five, six, seven and three. Two, three, four, five, six, four more seconds. One, two, three. Rolly down again.

Three sets. One, two, three, long arms, five, six, seven, ribs. Lower. Good. This line is very important. Squeeze the blue tips. Leaving. Three, two, three, four, five, six, seven, four. One, two, three, four. Roll it down and slowly roll over to your side. Let the fee come forward. Find the top waste as you bounce the ball with one leg up.

Look for the waste internal of late hipster square. Breathe. So level one, keep this going. Look for the shortness level two can lift both legs up and up, up, up. Good. You can also do with your head up. Three, the end, uh, up one more up. Roll it over. And we're going to start from the beginning.

Before we do the other side, bring it a roll a little bit. Pelvic tail, worldly, Dan, it's just, you feel like, oh, this will something. Roll it up. Reed. Roll down. And each time feel like, go to where you feel comfortable without arching your back. Keep the ribs low and rolly jam again. Pulse up. One, two, three, four, five, six, seven. Yeah. Two, two, three, four, five, six, seven and three. Two, three, four, five, six, seven, four. One, two, three, four. Raw and roll up.

Keep the hips even. Squeeze the glutes. Three and one, two, three, four, five, six, four sapiens and one, two, three. Good. Rollie town. One more time. Breathe. [inaudible]. Two, three, four, five, six, seven and two. Two, three, four, five, six, seven and three. Two, three, four, five, six, seven, four. One, two, three. Roll it down. Other side and eight, seven and Lyft, Lyft, both legs level two, [inaudible] six, seven. And bend the knees. Put the ball away.

Roll over and let us get our roller and the block. Good job. Bring them close to you cause you'll need them. So I call this a pizza cutter. We're going to cut the pizza and we're going to find where the shoulder blades attach into the back to do it. Good. Ready? Get your position and breathe. Okay.

And slow. Breathe and roll and try. If you can keep the hips over the knees, it's going to be hard. But look, you know, lift the roller. Feel the shoulder blade. Just hold it here. Breathe right mind over the ribs and your bow a little bit. Squeeze the list as you come up on the shoulder blades. Lift a little bit. Look for that alignment. [inaudible] and down.

Let it the glutes go. Now find the glues and the armpit as you lift the arms a little higher. Your aps and draw. Breathe again and show the blades into the back. ABS smiling. Okay. And Jira. Let's put the roller away for the time being. Lift the arms and Tra three then good. You're going to lean a little bit to the left. Find the right app contract to lift you up.

Lina over and find that app. Good. Let the arm drop over. Find the app once again. Same side stretch. Find the opposite. Ab and glute. Other side. Good job. Three. Keep the hip sale level. Good. One more time and strike.

Good. Let's put it together that the arms sway. Damn. Use your abs to lift. Uh, bring it down and up. Breathe. Use Your apps for, roll you off with the arms. Ah, good. Again, arms and two more times. Sway.

Roll through the living rooms come up and the lip. One more time. Breathe. You sure. And raw and AH, okay. We're going to let the right leg go to the side with the block. Lean. Feel the whole right side can try. Drop over. Lift glued right up, right waist, breathe.

Feel the left glute right at one more time. Three. Now take the opposite arm stretch up and over and lift now gets a little harder and over. If you want, you can always put the other arm cause you're feeling so gray and and live. Now we're going to grab the block as we go over and bring it to the other side. Find the muscles first. Find the opposite ways first. Good. Breathe. Find the glutes inner thigh ab ways and have so much to think about and draw glued opposite way and lift up with the R and drop [inaudible] and nice and brief. Now don't you feel like you're dancing? Good, good elephants. One more time. Grab the block, bring it to your other side. Bring the leg to the side, then the knee drop down as you come up.

Tighten the glute inner thigh. Breathe and drop as you come up. Look for the glue to help you up the waist and come up. Change your side. Good. Drop down. Look for the glue to lift you up. If you want.

Arms up and open, and uh, draw glute. Lift three. Bring the knees together. Other side. You're going to now lift the lay up. Tighten the glute of the standing leg. Now if you want, hold it up, pulse up, and making it harder. Arm comes forward. Good, good. Change your other side. Get your position first.

Feel the shoulder blade into the back and lift. Good, good. Four, three, two, and go. Eight, seven, six, five, four, three, two. And let it relax. Take your block away and come down to your pelvis. Shake your booty out. Listen Up, breathe, good. Shaken till you feel like, oh, this feels really good. And just slowly relax into your center as the shoulders go to the ears.

Now we're gonna find the shoulder blades going down into the back. Owning hauled it. Feel the shoulder blades connect into the back. Long neck. Breathe. Good. Now we're going snake it shoulder blade into the back. Ribs until the spine. ABS. Go into the spine.

Unravel who roll each vertebrae by vertebrae, through the ass, Bree. And real life. And again, shoulders and ribs and as good and roll. Three, two more. Shoulder Blade and rips contract. And Bree, one more time. Show the blade ribs. Belly button. Ah, good. On rabble. Breathe. Good. So that's a prep for a plank. So show the blades. ABS, plank. Two, three, four, five, six.

Roll Damn. Three more times and one, two. Sometimes I like to play with the ankles and five, six roll down. You're welcome to stay up the whole time. Two more. And breathe. Feel the shoulder blades neck in line with the spine. Find the inner thighs, glues and good. Roll it down one more time. Oh, two more. One, two. Drop the knees, Charles. So come to the left elbow, right hand. Tuck your toes under open. Try to find your cord when you can. Raise the arm. Hold, breathe other side.

Right on the left hand open. Find the glute. Find the shoulder blade. Breathe, hold. If you can, keep the breathing going and other side level to open. Breathe an arm, lift other sides and lift. Breathe shoulder blade into the backs. Very important.

Let's come to a side plank. Top, leg forward. Hold two, three on the waist. Four, five, six. Does drop down and rest re hold it up the whole time. Good again. [inaudible] good other side. Breathe.

[inaudible] if you want to drop the arm again and child's pose, find where the arms cause you go forward. Feel the shoulderblades breathe. Bring it back. Stretch again. Feel where the shoulder blades fit into the bag, but the bend of the elbow is face forward. Breathe, bringing it. Good stretch. Take your time. Breathe deep. Breath into the lower back and again, and we're going to come to our elbows. [inaudible] really make sure your alignment, skeletal alignment is placed properly.

Be careful. The head sometime is dropped. The head needs, it'd be in line with the spine, but not the chin up. Chin down. Start to own the ABS, the shoulder blades that you just woke up. Breathe. Own It, find it, feel it. Own it. Good. Drop the head and now slowly move the right leg back.

Don't change the hip level. Bring it in. Don't wobble other side and stretch three, bring it in and stretch the right leg. Never gonna drop the right add and let it look. Come level drop. So your unlevel but the ab lifts it up good and drop.

Find that ab shoulder blade one more time. Drop. Now that you found it, you're going to use it to move it. Lift up and draw. Breathe and lift. Keep the shoulder blades connect into the back and lift.

And if you want child's pose in between, find your position. Left leg [inaudible]. Find the left abs to stabilize. Drop and find it. CIM or drop the hip. Find that app. Good Jean. Nice job. Now. Now you found it. You owned it and move it up and breed and drop two more times and up.

Now be very careful. Don't lift it in this position, but stabilize it. Good and child's pose. Breathe. Bring the arms so your shoulder blades are over. Rotate the bend of the elbows. Bend plank. Half a plank as you been. Breathe for more. Good. Two, three, four child's pose.

Stretching down. Murray's come back to the elbows. Feel the shoulder ways that you just woke up and point the right foot back. Drop the ad for lift three to level two one now opposite arm hold, hold, hold home home. Good job. Other side point for drop. Drop. Finally out two good. Three four, hold it in. Lift the opposite arm.

Find your stable avility stub, but that's a new word. And hold. Good child's pose and stretch. Bring the arms forward. Shoulder blades into the back. Good head. And so this is actually a workout. So you're going to see I'm sweating here. Hopefully you are too. Four more.

Two more. And child's pose. Tuck your toes under stretch three straight your fingers, phone. He can come into a plank and hold shoulder blade into the back. Breathe downward dog. Stor spree and play downward time. Breathe. One more time.

Play downward dog. Walk the feet in. Bend the knees slowly roll up and let's grab a block. Bring the block in between. Good. How are we doing? We're good. That's a workout, isn't it? Loosen it up. [inaudible] how you feeling? Okay.

Check your alignment. Hips are square. Shoulders are relaxed. Now when you bend your knees, the knee should go over the third toe and drops down. Roll it up. Knees. Come in line with the front toes. Draw, roll. Good and breathe out. And one more time as you kind of tighten the glute wreath and stand on the right leg. Look for the inner thigh. We add the glute, the hamstring, the waist, shoulders, three point the other foot. Test your balance.

Square your hips drop down as you come up. Look for the Sartorius, the inner thigh, the Ab, the glute hamstring as I talk about in another one of my videos. For balance. Good. Chest, your balance. Good and good for more little faster. One and in two. Good job.

Three good. Four Ben, down the Lexa trough down as you come up with the Sartorius. Yab the hamstring glute, the waist, the shoulder blade. Find your balance. [inaudible] square your hips to the front. A one, two. Don't forget to square your hips. Good. Four good. Three. How are you doing too good. And one. Once again, let it go to roll it up. Find all your muscle groups. Point the leg back, but let the abs scoop a little fine. The glued brief ribs it arms.

Let's do four, three, and two. Hold it and bring the feet together and roll it. Stand on the left leg. Square he hips. Find the Sartorius Glib hamstring. Add please and bring it into square draw. Find the Sartorius inner thigh waist, absolute square, your hips, arms aid sign, and in two, three, four if you get bored, you can play with the arms. And three, look at that balance and that amazing too good probably right.

Good. And let it go. And Great Sartorius AB glued inner thigh arm with good pointed back with scoop in the ass. Technically. Four, three, two, and one feet together. And roll it up. Now cross the arms, feel the ABS and usually lift the arms wide open. Let the arms come to a v. Breathe in and sweat. Use your abs to open. And again, I'm to the breathe in and sweat. Use your abs to rule you out.

One more time. Breathe in. Tighten the glutes. Stand on the right leg. Look for the right glute, right inner thigh, right waves, right at what did and balance good change. Slowly stand on your left. Square your hips, Sartorius at waist grip. I'm good. One more time. Look for those muscles. One more time. Breathe. Find it. Look forward. Good feet together. Arms Up, breathing.

And thank you so much for joining me today and thank you Jean, and thank you out there. Good job. Good.