Danc 101

contraction

-basis of graham technique

-Posterior pelvic tilt paired with a hollowing of the chest

-Laugh or throw up position

-’C’ curve of the spine

-Energy is not back, but up

release

• The opposite of contraction

-Not an “undo”, but a reassertion

• Extension of the upper body beginning at the pelvis

-Return to neutral spine

high release

• The fullest form of a release

• Sternum (breast bone) drives the energy up and forward

• like a light shines from it

• chest expands

pile

to bend (bend legs and bring body down)

developpe

to develop (rise leg to knee and extend it)

tendu

to stretch (stretch leg all the way and point toes)

battement

to beat (kick leg out and bring it back)

skull

Vertebral column

clavicle

sternum

scapula

ribs

humerus

radius and ulna

forearm

femur

patella

tibia

fibula

tarsals

phalanges

cervical spine

top 7

thoracic spine

middle 12

lumbar spine

bottom 5

sacrum spine and coccyx

below all the other spine segments

illiac crest

illiam

sacrum

pubic symphysis

anterior superior illiac spine

anterior inferior illiac spine

sagittal body plane

down the center, left and right, contractions go along this plane

coronal body plane

down the center, front and back

transverse body plane

aka horizontal plane, up and down

Iliopsoas Complex

• Main hip flexor

• Stabilizes trunk

• Our contraction driver

-Connection around hip joint and lumbar

quadriceps

hamstrings

gluteus

Gastrocnemius and soleus

calf muscles

adductors

abductors