Warm Up with Nichelle Bane

The warm-up starts in second position, loosening up with a breath. It builds from roll-downs and deep pliés with a flat back into head rolls and whole-body circles.

Then come knee pliés on each side, port de bras, and a deep lunge sequence with planks and a down dog. Pliés in first and second lead to passé balances, then tendus in parallel and turned out with a contraction.

The floor part covers seated stretches, a piriformis and pigeon stretch, and abdominal work.

Make every movement as long as it can be. Keep the inside of the legs working in the pliés.

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