Three – Au Milieu


EXERCICES AU MILIEU


Stretching Exercises
Balletic descent to the floor


1) Hamstring Stretch



Sit on the floor with legs stretched and feet flexed in front parallel, facing diagonally, with hands resting on the floor at sides. This may also be done with stretched feet.

1-2
3-4
1-2

3-4
5-16

Introduction – Hold the position
Lift arms through 5th en avant to 5th en haut
Lower through a curled spine and through to a forward stretch along the legs. Elbows lead the downward spinal curve movement.
Lift up with a lengthened spine, arms to 5th en haut
Repeat all 3 more times
Lower arms after the music through second position



2) Turnout Exercise



Sit on the floor with legs stretched in front with the legs parallel and toes pointed, facing diagonal or toward wall 5.

1-2
1
2
3
4
5-16

Introduction – Turn legs out
Lift right leg slightly off the floor
Flex right foot using articulation
Stretch right foot using articulation
Lower right leg to the floor
Repeat 3 more times with alternative legs

Notes:

The purpose of this exercise is to further develop the use of turnout while maintaining body placement and introducing stronger use of the abdominal muscles with the raising of the leg.