stretches to pass off
NOTE: Dancers under 5yrs old should focus on Pike, Butterfly, and Straddle. They can also work on Cobra (1st goal for Donut). We recommend dancers wait until they are older to work on splits.
Pike
Sit on floor with legs straight in front of you and heels touching. Point toes and bend forward, reaching hands toward feet.
1st Goal: Hands to shins, hold for 20 seconds
2nd Goal: Touch toes, hold for 20 seconds
Final Goal: Nose to knees. Hold for 20 seconds.
1st Goal: Hands to shins, hold for 20 seconds
2nd Goal: Touch toes, hold for 20 seconds
Final Goal: Nose to knees. Hold for 20 seconds.
BUTTERFLY
Sit on floor with knees bent and feet touching. Hold ankles and press knees down toward floor. Hold for 15-30 seconds.
1st Goal: Nose to toes
2nd Goal: Knees 2 inches from floor, toes pulled close to body.
Final Goal: Knees flat on floor, toes pulled close to body.
1st Goal: Nose to toes
2nd Goal: Knees 2 inches from floor, toes pulled close to body.
Final Goal: Knees flat on floor, toes pulled close to body.
STRADDLE
Extend legs outward to each side in a straight line with pointed toes and reach forward. Kneecaps must be pointed up to the sky. Hold for 20 seconds.
1st Goal: Elbows touch the floor (with knees straight and pointed up)
2nd Goal: Reach hands forward on floor with straight back
Final Goal: Chest flat on floor - straddle pancake!
1st Goal: Elbows touch the floor (with knees straight and pointed up)
2nd Goal: Reach hands forward on floor with straight back
Final Goal: Chest flat on floor - straddle pancake!
DONUT
Lie on your stomach and push up on both hands, reaching shoulders and chest upward and back. Bend knees and bring feet toward head.
1st Goal: Cobra (like a donut but with legs straight on floor)
2nd Goal: 4 inches between head and toes (shortest side of a yoga block)
Final Goal: Touch your head to your toes!
1st Goal: Cobra (like a donut but with legs straight on floor)
2nd Goal: 4 inches between head and toes (shortest side of a yoga block)
Final Goal: Touch your head to your toes!
RIGHT & LEFT SPLITS
Extend legs in a straight line in opposite directions (like scissors). Straightened knees and point toes.
1st Goal: 4 inches off the ground (shortest side of a yoga block)
Main Goal: Legs flat on ground, Arms above head in 5th high, hold for 20 sec.
Super Goal: 4 inch oversplit - front foot on the short side of a yoga block
1st Goal: 4 inches off the ground (shortest side of a yoga block)
Main Goal: Legs flat on ground, Arms above head in 5th high, hold for 20 sec.
Super Goal: 4 inch oversplit - front foot on the short side of a yoga block
MIDDLE SPLITS
Like a straddle but with hips rotated toward floor and knees pointed forward. You can start standing and slide legs out to the side, or start from straddle and roll forward if flexibility allows.
1st Goal: 6 inches off the floor (medium side of a yoga block)
2nd Goal: 4 inches off the floor (short side of a yoga block)
Final Goal: Legs and hips flat on the floor
1st Goal: 6 inches off the floor (medium side of a yoga block)
2nd Goal: 4 inches off the floor (short side of a yoga block)
Final Goal: Legs and hips flat on the floor
