A Blythe Coach

Reflecting on 2021 – glows, what’s so, grows, & what’s next

This year has had its share of challenges and triumphs, both personal and collective. For me, it started with two funerals in January, continuing with ongoing pandemic and not being able to visit home, my girlfriend’s knee injury and surgery and more. Despite circumstances, it’s also been a joyful and accomplished year. I celebrated 40 years on Earth, was granted a 2-year work visa, and grew as an educator and person among other happy memories. 

I think it’s important to look back and celebrate my wins, strategizing what’s missing, what I can let go, and what I will re-commit to creating in terms of my habits, action steps, plans and milestones to foster my success in designing a creative and bountiful 2022.

If you enjoy this sort of personal growth, reflection, and planning content, you may also want to check out Podcast 032: Theme, Vision, & Project Planning for 2021, the 2021 Theme, Goals, & Vision Blog, the Stand & Objectives for 2021 YouTube Video, 2021 Goals 6-Month Reflection and Re-Set Blog, and Podcast 057: Vision & Goals for 2021 6-Month Reflection. In those I shared my objectives for the year and provided a midyear update, now we see how the year went as a whole!

Stand / Theme & Big Picture

2021 Stand: Abundance & Contentment / Reichtum & Zufriedenheit; overall, my sense of satisfaction is high thanks to the strength of my mindfulness and gratitude practices, and I am so thankful that I have weathered the pandemic with my health and grown in the process. I am abundantly provided for and competent to take each next step.
Purpose: Joy; Essence: Buoyant, Creative, Curious, Love, Leader 
Mission: to inspire and equip dancers and liberated citizens
Vision: supporting students/clients/colleagues/community to live extraordinary lives through dance and yoga education and coaching

GLOWS: most proud of from 2021

  • Consistently creating new content, including my weekly blog, podcast, video, email newsletter, and social media (was inspired to do “Daily Dispatches” when I read Austin Kleon’s Show Your Work!)
  • Connecting with inspiring people online, particularly on IG and YouTube
  • Being a guest on Lisa Hylton’s “Brighten Your Day” Podcast
  • Appearing in HK Dance Magazine
  • Started producing podcasts where I interview guests: Virginia Holte, Jolynne Anderson, Fumi Somehara, Kai Iguchi (and more to come!)
  • Photo shoot with Marina Weigl
  • One year as a certified yoga teacher, deepened yoga and meditation practices, teaching in English and German
  • Helping Ela with her knee injury, surgery, and recovery
  • B1 Deutsch, Lingoda and daily Duolingo
  • Granted 2-Year Work Visa to Germany
  • Renewed my US Passport from abroad
  • Daily Gratitude & Abundance Practices, Morning Pages, Prayer, Yoga, Meditation
  • Weekly Physical Therapy, Workouts, Dance Improv, Tarot Card Pulls, Music, Reflections
  • Body Acceptance work, ditching Diet Culture
  • Creative work and care of my Artist Child: monthly altars, Artist Dates, sketching, blowing bubbles, crafting, experimenting with new media (watercolor pencils), stamps, BuJo, Pen Palling
  • Keeping up my 2021 Haiku Poetry Project, on track for 365 poems and 52 weekly blogs (may reflect on that experience in a future blog…)
  • My Yoga for Sleep, Energy, and Rest/Relaxation Blogs, “Cinderella,” “Hansel & Gretel,” “The Nutcracker,” Dancing Body Acceptance, Dancing Recovery from Eating Disorders, and other blogs

What is So: Project Results

Business and Finance Goal – Creator, Supporting Others and Myself in the Process

A Blythe Coach YouTube Channel: 69 Videos, over 200 Subscribers (229 as of December 20th- how cool would it be to reach 250 by the end of the year?), over 500 hours of Watchtime. That was a big breakthrough! On the way to 1,000 subscribers and 4,000 hours watchtime…

A Blythe Coach Blog: published 45 blogs (this is #45 of 2021), got started on SEO tracking and metrics to optimize

A Blythe Coach Podcast: Hit one year as a podcaster, produced 40 podcasts (#033-077) in 2021, 1,199 total plays as of December 20th.

A Blythe Coach Social Media: producing “Daily Dispatches” fairly consistently, enjoy creating an aesthetically attractive feed with photos and inspiring quotes, 315 Facebook page likes (this number has gone down slightly), 141 IG followers. 

******** HUGE THANKS to those of you who have been following me on Facebook, Instagram, YouTube, the Blog and/or the Podcast: it means a lot! ********

Slower growth in these areas than I had expected or hoped for, but nonetheless growing with time, especially on YouTube have started getting more comments, likes, and engagement.

  • Renewed my US Passport from abroad in May
  • Granted a 2-Year Arbeitsvisum (German work visa) in June
  • COVID-19 Vaccinated in June, booster in November
  • Turned 40!
  • One Year Teaching Yoga since my YTT ended October 2020, improved my teaching live, online, & recorded
  • Teaching Dance & Yoga online, live & hybrid
  • German B1.1 with Lingoda (started the year at A2.2), finished Duolingo German Tree (working on “Legendary” to keep in practice)
  • Reading Challenge – 51 books read out of my goal of 30 and I have so so many more that I want to read in the next year! If you use Goodreads, I’d love to be connected there and I also recommend Libby for borrowing digital library books and Bookbub for discounts on Kindle/electronic editions. A few favorites from this year in Fiction: revisited cozy mysteries such as _The Cat Who_ and continued the  _Vampire Knitting Club_ series, _Less_, _People You Meet on Vacation_, _City of Girls_, and _The Signature of All Things_; Nonfiction:  _The Bullet Journal Method_, _Real Happiness_, _Everything is Figureoutable_, _Show Your Work!_, _Steal Like an Artist_, _Keep Going_, _Creative Quest_, _Big Magic_, _Eat, Pray, Love_, _Intuitive Eating_, _Every Body Yoga, _Yoga Where You Are_, _The F*ck It! Diet_, _Intuitive Eating_.  
  • Writing & Publishing – weekly A Blythe Coach Blog, Haiku Challenge & Blog on-track, pretty strong on writing daily (morning pages and content to share), but not moving ahead toward publishing anything as quickly as I’d like.
  • Yoga Practice & Study, Pranayama, Ayurveda, Adaptive Yoga, Chakras, Alchemy & Elements on-track, still working on arm balances and handstands in the New Year. 
  • Fitness – consistent PT & mini-workout (1-2x/week), a little bit less workouts in cold/sick fall, have been playing with Handstands at the wall in the second half of the year, but no progress on Pull-Ups… 
  • Meditation Challenges & Study – Deepak Chopra 21-Day Program completed in June- July, another one in October-November, did Sharon Salzberg’s Real Happiness 28-Day program, achieved 20 minutes daily, would like to work up to 30 in 2022. My meditation practice is different at different times- sometimes serene, others scattered, but I’m learning from it all. As one of Salzberg’s friends confessed: “‘I’ve been meditating for about three years now,’ he said, ‘and I’d have to say honestly that my experience when I’m sitting in meditation isn’t what I thought it would be or should be. I still have ups and downs; my mind wanders and I start over; I still have bouts of sleepiness or restlessness. But I’m like a completely different person now. I’m kinder and more patient with my family and friends, and with myself.’ […]” The effects are felt more broadly than while sitting in meditation.
  • Poetry – I am on track to write 365 Haiku Poems for my daily challenge this year, have kept a weekly blog of what I wrote, as well as learning about other poetic forms and reading new selections. Considering weekly Sonnets or Limericks or other playful poetry challenges for 2022.
  • Music – taught myself/created tabs for “Hawaiian Lullabye,” learned “Danny Boy” on Harmonica
  • Financial Plan – not meeting all targets, but tracking income and expenditures, re-read _Your Money or Your Life_, aware of Minimum Viable Income, targets, developing business strategy, student loan interest in deferment during COVID, some increase in teaching over the summer, kept up social media marketing, pursued opportunities as they presented themselves 
  • Friendship (intentionally reaching out more) & Love Letters – have been letting correspondence slide, but some improvement in reaching out to friends for birthdays and at random, mostly electronic, still have a Pen Pal project goal, enjoyed wine weekend in Koblenz, art gallery openings, book readings, Pride/Christopher Street Day & Dyke March.
  • Fun, Festivity, Recipes & Food – strong in this area! Meals together, pick a new dish to try each month (salads, goulash, corn soup…), Feierabends, restaurants & cafes when open in June, epic birthday celebration, book reading, Fall Wine Weekend in November, Petra’s birthday, Adventsbrunch, bought tickets to “The Nutcracker,” and to visit home in early 2022!
  • Relationship – nursed Ela during her knee injury, surgery, and recovery July-December plus, enjoyed our weekend getaways, time at home together, new films, shows, music, playing with the cat, lots of laughter and fun
  • Spirit & Magic – the yoga and meditation practices above, purposeful work, reading the Bible and Quran (slowly, around 10%), prayer & mindfulness practice, weekly Tarot card pull for intuition development (uncanny synchronicity!), Full Moon crystal charging, monthly altar decoration
  • Artist Child (originally inspired by Julia Cameron’s The Artist’s Way): crafting fun, dates, adventure pack, bicycling, rose gardens, watercolor pencils, stamps, BuJo, cardmaking, letter-writing
  • Podcast listening: Soul + Wit, The Connected Yoga Teacher, Marketing Yoga with Confidence, Sandwich Universe, Dark Side of the Mat, Tarot for the Wild Soul, Limitless Life, Brighten Your Day, The Bohemian Blonde…
  • Cooking & Baking: Vitamix, nice jars for salads, new recipes (Blueberry Muffins, Summer Corn Soup, ) old favorites (Pumpkin Muffins, Ginger Snaps)
  • Physical Therapy, working out, started body image/acceptance and ditching diet culture work!, self-care, well-being

MONTHLY THEMES & Topics

January: Starting Strong
This month was about visioning, starting new goals & consistent habits (meditation 1-minute increase monthly to reach 20 minutes daily, daily poetry, gratitude, yoga, spiritual practices, etc.)

February: Self-Love
In February, I focused on Artist’s Dates, Creativity, and self-care including cookie-baking, face masks, indulgent mani-pedis, bath bombs and the like. 

March: Minimalism
We mourned Momi’s passing at a beautiful funeral. I played the Minsgame with my paper clutter, etc. in March.

April: Minimal Fitness and Move Your Body (+ Poetry +Letter-Writing)
This month I focused on my cross-training and physical therapy as well as doing spring cleaning (windows, fridge…). Celebrated Easter, International Dance Day, and the coming of spring.

May: Healthy Eating
In May, I made a lot of smoothies (so glad to have a Vitamix blender again!) and jar salads to maximize my intake of fresh fruits and veg to nutrients for energy and immunity and I also planned recipes to try in the coming months. Renewed my US Passport (which was necessary for my work visa in June). Also published my first podcast with a guest interview, with my mentor Virginia Holte.

June: Open back up for my 40th Birthday!
Renewed German Work Visa (for 2 years!), celebrated my birthday in the Ahr Valley (Heppingen), reflective Practice, midyear check-in.

July: Adaptive Adult Summer Dance Intensive, Dyke March

August: Rest & Recovery
Cologne Pride!, Marco’s Memorial, reading about finance and considering context around money, abundance, richness. Also collaborated with a magazine for the first time, in HK Dance Magazine’s “Tutus & Tapas” article.

September: Yoga for Energy, Dancer Pose, Ela’s surgery (and our 3rd anniversary!)

October: Body-Positive
I learned so much through continued reading and inspiring podcast interviews with Dieticians Fumi Somehara and Kai Iguchi. This will be an ongoing subject of study and growth in 2022!

November: Thankful
Reveled in gratitude, did another inspiring interview with Jolynne Anderson, thankful for Coaching, Dancing and Joyful Movement, Warming Up, Connecting Steps. I started releasing the Dancing Body Acceptance miniseries episodes recorded the previous month.

Was also a guest for the first time on another podcast: “Brighten Your Day” “Much Thanks” episode released on Thanksgiving 🙂

December: Celebrating Christmas and festivals of light, End-of-Year Reflections, “The Nutcracker”

GROWS: What’s Missing / to learn

  • Not meeting my financial and savings goals (ok fair, it’s been pandemic and I’ve been trying to get established in a new country, but still an important goal that will carry forward)
  • Publishing Book (writing itself is progressing)
  • German Driver’s License (keep working with the App to help with the theoretical part, schedule First Aid, Eye Exam, Theoretical, and Practical portions)
  • Letter-Writing (carry Pen Palling forward as a hobby project)
  • Being able to do a pull-up (continue training?)

What’s NEXT in 2022

  • Committed to working with a business coach!
  • Putting myself out there as a coach in order to make more of an impact with my collected skills and abilities
  • Reach out to experts on book publishing, learn more about marketing
  • Keep going creating content, value, and sharing my process!
  • Continue to grow through my yoga, meditation, writing, dancing, reading/learning and creative processes
  • In the coming days I will celebrate Christmas, declare my Stand for 2022, and set up my Bullet Journal for January and beyond! See you here on the blog again then 🙂

Other Related Resources

Questions for Reflection

  • What are your wins from 2021? What did you learn?
  • What goals are you carrying forward? What are you willing to simply let go
  • What new projects do you want to take on?
  • What support do you need to design a creative and extraordinary 2022?

Wishing you very Happy Holidays and a splendid New Year!

Blythe C. Stephens, MFA
she/her or they/them
A Blythe Coach: Dance Education & Coaching 
move through life with balance, grace, & power

Nutty for “The Nutcracker” Ballet: History, Story, Music, Dance & Holiday Magic

“Every holiday season, throughout the land, Mirlitons, Candy Canes, and other treats bounce briskly through The Nutcracker’s Kingdom of the Sweets.” (The Ballet Companion p.158)

“The Nutcracker” ballet is such an epic part of Christmastime, though I know that everyone isn’t in love with the classic tale. It’s true that some find the first act’s formal dances and party traditions boring, and sometimes the second act’s character variations can veer into the racist and orientalist, but whatever legitimate complaints there may be, the ballet is now entrenched in winter culture nearly worldwide. 

I can’t possibly provide an exhaustive account of such a dancing phenomenon, but I’d like to share some of the history and my own fascination with the music, dancing, costumes, and magical story. Hopefully it sparks a bit of your own childlike wonder, dreams, and fantasies as well as your grown-up appreciation of music, storytelling, and the art of dance.

My live video recording of the Nutty for the Nutcracker podcast is on YouTube

A Holiday Classic

Back at the time Balanchine’s Complete Stories of the Great Ballets was published in 1977, he said of The Nutcracker:

“It is another sign of how popular ballet has become that today many companies perform The Nutcracker. It has almost become a kind of annual Christmas ritual in many American and Canadian cities. Of course this was not always so. We used to rely on a touring company to give us a truncated version of this full-length work, a ballet people used to call Nutcracker Suite because they knew the music better than the ballet. Now that is all different. I have heard that more than fifty groups do this ballet. The one we do in New York every Christmas was first presented in 1954 and we have been doing it every year since.” (p.387)

More recently in A Child’s Introduction to Ballet, Laura Lee describes how the ballet has taken off: “The Nutcracker is a Christmas holiday favorite and the most popular ballet in America. There are more than 2,000 performances of it every year around the country. You will probably have a chance to see it someday–and maybe even dance in it yourself, since it has a lot of roles for young dancers.” (p.47)

Audio-only version of Podcast 076 on Spotify or wherever you enjoy your podcasts 🙂

Nutcracker Story’s Literary Origins

In the introduction to The Story of the Nutcracker by E.T.A. Hoffmann, Adapted by Bob Blaisdell there is a little biographical information on Hoffmann:

“Ernst Theodor Amadeus Hoffmann (1776-1822) was one of the most prominent figures of nineteenth-century German literature and music. After studying law at the University of Koenigsberg, Hoffman held a number of civil-service posts, but his true vocation was artistic. During his civil-service career, Hoffman also made a name for himself in intellectual and artistic circles. His surviving musical works (many of his compositions have been lost) include ten operas, two symphonies, two masses, piano and chamber music, incidental music for plays and more.

Despite such prolific output, Hoffman is best known for his literary endeavors. His most famous works include stories such as ‘The Golden Flower Pot,’ ‘A New Year’s Eve Adventure’ and, of course, ‘Nutcracker and the King of Mice,’ upon which The Story of the Nutcracker is based. The original story, completed in 1816, first appeared in a collection of children’s Christmas stories, Kindermaerchen von C. W. Contessa, Friedrich Baron de la Motte Fouquer und E. T. A. Hoffmann. Though Hoffmann did not consider it a technical success–he felt it contained too many adult elements for a true children’s story–it has become a perennial favorite with young and old alike.” (The Story of the Nutcracker p.v)

I also learned about E.T.A. Hoffmann, Alexandre Dumas, Tchaikovsky and the gang in this “The History of the Nutcracker Ballet” video from The Dance Channel on YouTube. Nutcracker and the King of Mice/The Story of the Nutcracker by E.T.A. Hoffmann was published in 1816 and The Story of the Hazelnut Cracker by Alexandre Dumas in 1844, this version being proposed to Tchaikovsky in 1891.

Although I wasn’t willing to go all the way down the psychological rabbit hole, there was some interesting commentary on Hoffman in the reviewer’s description of Baryshnikov’s version of The Nutcracker in Balanchine’s Complete Stories of the Great Ballets: “Baryshnikov sees Hoffmann as a benevolent story teller, a giver of dreams like the Drosselmeyer this Nutcracker celebrates. ‘His tales,’ says Baryshnikov, ‘are full of his own cartoons and full of his own incredible feeling about being an artist.’ In fact, Hoffmann was a frustrated artist, misunderstood by his public and unhappy in his personal life.
His stories are riddled with the grotesque and the violent, and they end, more often than not, in merciless imaginative revenges upon fictionalized enemies. The benevolence of Nutcracker comes partly from the lyric strain in Hoffmann, partly from Aledandre Dumas, who rewrote the original tale and changed its ending, and partly, of course, from Baryshnikov’s own fertile imagination.
The revenge motif remains, giving this Nutcracker its most significant difference from all previous American productions, and bringing it a step closer to Hoffmann. Clara does dream of getting back at the adults who have hurt and frustrated her. Also the psychoanalytic meaning of the work’s title has been clarified by the changes Baryshnikov has made. But the grand difference is that for Clara, unlike Hoffmann, living well, or at least dreaming of living well, is the best revenge.” (p.394)

More recently, Matthew Donnell’s Boy with the Patch Children’s book telling Drosselmeier’s story

Nutcracker Ballet History

1892 Petipa’s The Nutcracker premieres with Antonietta Dell’Era as the Sugar Plum Fairy.” (The Ballet Companion p.295)

The Dance Channel “The History of the Nutcracker Ballet” video

shares additional insights on the creation of the ballet: Petipa created Sugarplum and Cavalier roles (not in the Hoffmann or Dumas stories) to dance the grand pas, 1892 Petipa fell ill and had to quit the production, Lev Ivanov stepped in to complete the choreographic staging. On December 17, 1892 it debuted, San Francisco Ballet debuted the first American performance in 1944, Balanchine’s version in 1954 influenced many modern productions.

Eliza Gaynor Minden explains Petipa & Tchaikovsky’s important roles in creating the ballet, in her The Ballet Companion: “For Petipa the dance came first; he used plot and drama in the service of pure dance rather than the reverse. He was a master of the classical set piece: the grand pas, the divertissement, and the ballet blanc. He championed Tchaikovsky’s music–then considered too symphonic and not sufficiently ‘dansant’ for ballet. His works–Swan Lake, The Sleeping Beauty, The Nutcracker, Don Quixote, La Bayadère, Raymonda–are beloved and for many the very definition of the word ‘ballet.’” (The Ballet Companion p.127)

Of course, George Balanchine and Francis Mason have a lot more to say about the history of and adaptations to The Nutcracker in Balanchine’s Complete Stories of the Great Ballets, but I will just include a few notes here:

“The three scenes of the ballet are arranged in two acts. In the first act, we are in the real world but begin a journey to the magical kingdom of the second.” (Balanchine’s Complete Stories of the Great Ballets p.387-8)

Balanchine credits Ivanov for the choreography and doesn’t delve into why he had to take over from Petipa, but does describe subsequent productions: “Classic Ballet in two acts. Music by Tchaikovsky. Choreography by Lev Ivanov. Book by Lev Ivanov. Scenery by M. I. Botcharov. First presented at the Maryinsky Theatre, St. Petersburg, December 17, 1892, […]
First presented in Western Europe by the Sadler’s Wells Ballet at the Sadler’s Wells Theatre, London, January 30, 1934, with Alicia Markova and Harold Turner. This version was staged by Nicholas Sergyev, after Ivanov. First presented in the United States in an abbreviated form by the Ballet Russe de Monte Carlo at the Fifty-first Street Theatre, New York, October 17, 1940, with Alicia Markova and Andre Eglevsky […]
First presented in the United States in complete form by the San Francisco Ballet, 1944, with choreography by William Christensen. Presented by the New York City Ballet, with choreography by George Balanchine, February 2, 1954, … (Balanchine’s Complete Stories of the Great Ballets p.387)

Of his personal experience with The Nutcracker ballet, Balanchine reminisces: “I have liked this ballet from the first time I danced in it as a boy, when I did small roles in the Maryinsky Theatre production. When I was fifteen, I danced the Nutcracker Prince. Years later in New York, when our company decided to do an evening-long ballet, I preferred to turn to The Nutcracker, with which American audiences were not sufficiently familiar. I accordingly went back to the original score, restored cuts that had been made, and in the development of the story chose to use the original story by E.T.A. Hoffmann, although keeping the outlines of the dances as given at the Maryinsky. A prologue was added and the dances restaged.” (Balanchine’s Complete Stories of the Great Ballets p.387)

In the Nutcracker Ballet Coloring Book that I love to use for sources of imagery in my children’s ballet classes, Brenda Sneathen Mattox adds:

“It has become extremely popular, especially during the Christmas season, when many dance companies present it to the delight of children everywhere! Who wouldn’t like to see a ballet with a trip to the Land of Sweets in a walnut boat, or a battle between a Nutcracker doll and a Mouse King! In some versions of The Nutcracker, the little girl’s name is Marie, rather than Clara–Marie was the name of the character in E.T.A. Hoffmann’s tale ‘The Nutcracker and the Mouse King,’ upon which the original ballet was based.” (Nutcracker Ballet Coloring Book)

Me as Clara, with Drosselmeier with West Hawai’i Dance Theatre

My History with “The Nutcracker”

My first Nutcracker performance was at the age of about eight in the role of Tin Soldier at the Aloha Theatre in Kainaliu, Hawai’i. I hope I can find photographic evidence of this while I am back home visiting next month, but meanwhile you can imagine me with red-circle-sticker cheeks and a plywood rifle spray-painted silver 🙂 I remember growing as a dancer, subsequently performing Party Girl, Clara, Snowflake, Flower, Arabian, and Mirliton (my favorite) in productions with West Hawai’i Dance Theatre. My teacher, Virginia Holte, danced Sugarplum for many years, and guest dancers would perform as her Cavalier and other leading roles.

At North Carolina School of the Arts I also played a Flower and Arabian Dancer and I remember the fresh new costumes we danced in (some of which I see are still in use!). The live music was a treat!

In costume for Arabian at North Carolina School of the Arts

As an audience member, I have also been fortunate to see a productions at the Pacific Northwest Ballet and Ballet Hawai’i (before the Septime Webre-directed revamp).

I was hoping to be able to include a new version of the Nutcracker this year, as we were scheduled to see the Russian Classical City Ballet perform here in Cologne this month. However, the performance has been postponed until January, will let you know what I think then!

Themes from Nutcracker & other Fairytales

Birds and Supernatural Creatures are common ideas in many fairytales, including in “Cinderella,” “Hansel and Gretel,” and “The Nutcracker.” “The Nutcracker” features the owl at the top of the grandfather clock come-to-life as Drosselmeier, the animated toy soldiers, fighting rats, snowflake and flower dancers, and all the magical inhabitants of the Land of Sweets.

Hansel and Gretel” and “The Nutcracker” also share houses or entire lands made up of sweet treats. “The Nutcracker” also has themes related to dreaming, kindness, and bravery as in “Cinderella,” “Hansel and Gretel,” & “Sleeping Beauty,” and all three have courageous female protagonists. 

Tchaikovsky’s Music

I can sing or whistle the music of The Nutcracker from start to finish and feel that each of the musical compositions creates an evocative experience that moves the story forward while celebrating each of the lands traverse in their grand adventure. A few pieces of music in particular are my favorites, including the Waltzes of the Snowflakes and Flowers, and both the Snow and Sugar Plum Pas de Deux

“Next time you hear Tchaikovsky’s ‘Waltz of the Flowers’ from The Nutcracker, listen for the ‘one two three one two three’ rhythm that makes it a waltz.” (The Ballet Companion p.184)

I found this story of Tchaikovsky’s composition of the music for the ballet, “The Dark Side of the Nutcracker,” to be a beautiful exposition in particular of the music of the Sugarplum Pas de Deux in relationship to a difficult time for the composer:

I also find the level of innovation present in this classical ballet fascinating, for on example in the music instrumentation: “Marius Petipa asked Tchaikovsky to make the music for the Sugar Plum Fairy sound like the sprays of a fountain. To do this Tchaikovsky used a brand-new instrument, the celesta. It is played like a piano but when the keys are struck, the hammers inside hit metal bars instead of strings.” (A Child’s Introduction to Ballet p.48)

Telling the Nutcracker Story through Music & Dance

Here are the selected music tracks that I use in telling the tale with small children who are not yet ready for the full production and for creative and improvisational retellings with dancers of all ages, ‘Nutcracker’ Story for Creative Dance playlist on Spotify:

The brief synopsis of the story from The Usborne Book of Ballet and Dance by Annabel Thomas may suffice to set the tone: “Clara is given a Nutcracker for Christmas. At night all her gifts come to life. Clara rescues the Nutcracker from a fight between toy soldiers and some mice. He takes her to the Kingdom of the Sweets, where fairytale characters entertain her.” (The Usborne Book of Ballet and Dance p.42)

Or this slightly different take (interesting which versions chalk it up to a dream and which assume the realness of the magical worlds): “It’s Christmas, and young Clara is given a nutcracker doll. She dreams that it comes to life, turns into a prince, and leads the toy soldiers under the Christmas tree into battle against the rats. AFter Clara helps the nutcracker Prince win the battle, she goes on a magical journey with him through the land of snow to the Kingdom of Sweets. Snowflakes, flowers, and candy canes dance for her, but most beautiful of all is the Sugar Plum Fairy.” (How to… Ballet p.54)

Then we can explore the story with improvisations for six major scenes:

1. Scene One: Preparations for the party, Guests arrive & dance

“The overture of the ballet is bright and delicate. Pizzicato strings and tinkling triangles create a light, intimate atmosphere that sets the stage for the action.” (Balanchine’s Complete Stories of the Great Ballets p.388)

“The story of The Nutcracker starts out on Christmas Eve at the home of the Stahlbaums. The family is holding a lavish party. The ladies dance in their colorful dresses and the gentlemen in their finest jackets, but young Marie is waiting for one guest in particular, her godfather, Drosselmeier.
Some people are frightened of Drosselmeier, but not Marie. She thinks he is clever and mysterious, and oh, what magical gifts he brings! Handcrafted wind-up toys, trains, soldiers, and spinning dolls.
This year, he brings the most wonderful gift of all, a wooden nutcracker. Marie skips off to bed that night with the nutcracker tucked safely under her arm. But just as she is drifting off to sleep she hears a sound.” (A Child’s Introduction to Ballet p.46)

“Dr. Stahlbaum divides the children for games and dances. The boys do a brisk march and then there is a polite formal quadrille for the girls and the boys. Some of the grown-ups join in.” (Balanchine’s Complete Stories of the Great Ballets p.388)

Me as Clara in the Party Scene with West Hawai’i Dance Theatre

2. Scene Two: Drosselmeier’s arrival, Dolls

“Herr Drosselmeyer, an old family friend who is also Marie’s godfather. He wears a patch over one eye. He is a mysterious man, a marvelous inventor of moving toys, and he has brought with him three large boxes and also his handsome young nephew. […] The gifts in the huge boxes delight everyone–a Harlequin and Columbine and a Toy Soldier who dance to jolly tunes. Then Drosselmeyer brings out a large Nutcracker, a soldier, for Marie.” (Balanchine’s Complete Stories of the Great Ballets p.388)

3. Scene Three: Battle Scene

“Peeking over the top of her blanket, Marie sees a giant mouse rising out of the floor with an entire mouse army behind him. 
Just then, the nutcracker sits upright, throws off his blanket and leaps from the bed. He draws his wooden sword and raises it above his head. [..]
The nutcracker and a battalion of toy soldiers battle the Mouse King. Although the nutcracker fights bravely, the mouse knocks him down. Marie takes off her slipper and throws it at the mouse, who is startled long enough for the nutcracker to recover and win the battle.
While Marie is catching her breath, Drosselmeier appears and reveals the secret of his Christmas present. The nutcracker is actually a handsome prince, and Marie’s love for him has broken the spell.” (A Child’s Introduction to Ballet p.47-8)

“The tree grows taller and taller, to a huge height. The mice are big too, and it is good that the soldiers are there to protect her. They battle the mice, but the mice, led by their fierce king, seem to be winning. Then the Nutcracker, grown to life size, rises from his bed and leads the soldiers. […] Marie throws her slipper, which hits the king of the mice by surprise. The Nutcracker runs him through with his sword, and the battle is won.” (Balanchine’s Complete Stories of the Great Ballets p.389)

4. Scene Four: Snowy Forest

“She arrives at the Kingdom of Snow and is met by the Nutcracker, who before her very eyes suddenly turns into a handsome young prince. He bows to Marie, gives her the crown taken from the king of the mice and leads her away on a magic journey. In a snowy forest, snowflakes dance.” (Balanchine’s Complete Stories of the Great Ballets p.389)

“The prince takes Marie on a journey through the snow, to a magical kingdom where people from all nations take turns showing off their own special dances.” (A Child’s Introduction to Ballet p.48)

5. Scene Five: Land of Sweets

“The Sugarplum Fairy, who rules over this Kingdom of Sweets, makes a regal entry. She dances a charming variation to the tinkling celesta.” (Balanchine’s Complete Stories of the Great Ballets p.389)

“We now watch a series of dances by the creatures of the candy kingdom. When they are finished, the Sugarplum Fairy and her cavalier perform the grandest dance of all, a pas de deux to climax the occasion. This is exactly the kind of dance that Marie would like to do, too, one day, and she and the prince rejoice in the splendid tenderness of the royal couple.” (Balanchine’s Complete Stories of the Great Ballets p.389-90)

Depending on the age and experience of my students, we may also do improvisations or learn choreography for the Mother Ginger/Polichinelles/Candy Canes, Spanish Hot Chocolate, Arabian Coffee, Chinese Tea, Russian Trepak, Mirlitons/Marzipan, and Waltz of the Flowers celebratory second act divertissements. This can be a fun place to introduce the interplay between classical and folk dance styles in the development of staged classical ballets.

As Eliza Gaynor Minden teaches: “The court of King Louis XIV in France was not the sole source of ballet’s character and form. Story ballets, in particular, have often borrowed from folk-dancing traditions. Folk-dancing steps and styles enrich the drama and add to the authenticity of such story ballets as Don Quixote, Raymonda, and Paquita. Elements of folk dancing appear frequently in divertissements–the stylized finger-pointing of the Chinese variation in The Nutcracker or the squat thrusts often seen in Russian variations.” (The Ballet Companion p.223)

Me as a Mirliton with West Hawai’i Dance Theatre

6. Scene Six: Marie’s Return Home

“All of the candies then come back in as the Sugarplum Fairy and her cavalier bid the young couple farewell. Marie and her prince step into a royal sleigh drawn by reindeer and before our very eyes the sleigh rises right into the sky and away.”  (Balanchine’s Complete Stories of the Great Ballets)

“It is all so perfect…but even the most beautiful dream must end. The next morning Marie wakes up with her wooden nutcracker beside her.” (A Child’s Introduction to Ballet p.48)

If you’re interested in using the music for a full ballet or dance class, I have arranged tracks from the ballet in my “Nutcracker” Ballet Class playlist.

Imagery for Teaching

A few favorite texts to share pictures as part of our storytelling are the Nutcracker Ballet Coloring Book by Brenda Sneathen Mattox, A Child’s Introduction to Ballet by Laura Lee, and How to… Ballet by Jane Hakett.

Would love to see an updated coloring book and children’s books with more inclusive images (race, disability, body size diversity representation). I am also on the lookout for a German language children’s book about the Nutcracker 🙂

Other Ballet Adaptations

As Eliza Gaynor Minden points out, “There are as many versions of The Nutcracker as there are companies. This holiday classic tells the story of a young girl, her magical Christmas present, and her incredible journey to the Kingdom of the Sweets. For millions of children, it is their introduction to ballet.” (The Ballet Companion p.273) While there are similarities between Nutcracker productions, there are also myriad diverse perspectives on the tale.

Each culture impacts their interpretation, from language to costume to choreography. Names of characters and dances vary: “In the original Nutcracker story the little girl is called Marie. Sometimes she goes by the Russian name Masha or the more American-sounding Clara.” (A Child’s Introduction to Ballet p.47)

Balanchine and Mason describe a few adaptations of the original, including the 1968 Nureyev production by the Royal Swedish Ballet, and the 1976 Barishnikov production by American Ballet Theatre.

Of Nureyev’s choreography, Balanchine and Mason comment: “Clara is a girl of an age between child and woman, and consequently her dreams are both childish and tinged with an erotic element. Nureyev has omitted the visit to the Kingdom of Sweets and has built the divertissement entirely on dreams in which Claras’ family and Drosselmeyer appear in different shapes. The same dancer is seen as Drosselmeyer, the Rat King, and the Prince. Clara is herself all through the ballet, dancing the usual Sugarplum Fairy pas de deux with the Prince as though it were a dream of herself as a princess.” (Balanchine’s Complete Stories of the Great Ballets p.391)

With regard to Barishnikov’s choreography, Balanchine and Mason detail his innovations: “The Nutcracker is not child’s play, though it is about a young girl growing up. It is different from other productions of this ballet in its focus on the two men who are central to the life of young Clara–Drosselmeyer, her godfather in real life, and the Nutcracker-Prince, the dream figure who is created by Drosselmeyer’s magic. Here the child Clara is on the point of growing up. Aided by her godfather, a dream of love materializes only to cause later doubts. This psychological drama is set within the conventional fram of The Nutcracker: the names are the same but the action of the ballet varies dramatically.” (Balanchine’s Complete Stories of the Great Ballets p.391)

Critic of the Washington Star, Anne Marie Welsh: “Baryshnikov’s most significant and stunning departure from productions which have become standard is to turn the second act pas de deux into a pas de trois for Clara, the Prince and Drosselmeyer. The melody is one of Tchaikovsky’s simplest and most haunting–just the G major scale played top to bottom–and the new dance for three is perfectly attuned to its musical impulse.” (Balanchine’s Complete Stories of the Great Ballets p.393)

UNCSA: My alma mater UNCSA released this abbreviated “The Nutcracker” Original Film last year, and I think watching it might become an annual tradition for me! (32 minutes)

I am intrigued by the Septime Webre-directed productions at Ballet Hawai’i & HK Ballet.  

Mark Morris’ “The Hard Nut,” which Eliza Gaynor Minden writes about: “Mark Morris’s contemporary choreography shows balletic origins and employs formal groupings while at the same time breaking away from a strict ballet vocabulary and often–in his own company–a traditional ballet body type. L’Allegro il Penseroso ed il Moderato is one of his best-known works. Morris can be hilariously satirical and campy; his spoof of The Nutcracker, The Hard Nut, provides comic relief at the holidays.” (The Ballet Companion p. 284)

Disney’s “The Nutcracker and the Four Realms:” I avoided seeing this film when it came out, despite curiosity about Misty Copeland’s performance, because I was worried that I would be disappointed that it isn’t the full-length ballet. Finally watched it this month as part of my research for this blog and due to a student’s recent recommendation. Don’t want to spoil it for anyone, but it is more of a sequel than a reproduction, and though I thought some moments fell flat, some sequences were magical and the dancing and effects were lovely. Interesting use of the original story and one or two surprises.

Questions for Reflection

  • What versions of “The Nutcracker” have you seen? Which is your favorite?
  • Have you performed in “The Nutcracker” ballet or other wintertime productions?
  • What holiday traditions will you enjoy this year?
  • What music fills you with the spirit of the season?

Blythe Stephens, MFA
she/her or they/them
A Blythe Coach: ablythecoach.com
move through life with balance, grace, & power

Dance Recovering from Eating Disorder with Dietician Mona “Kai” Iguchi

I was so pleased to welcome Mona Kia’ikai “Kai” Iguchi to my podcast for the second installment in my mini-series on Dancing Body Acceptance! They have connected me with a wealth of wonderful resources when it comes to dancing nutrition, eating disorder treatment, equity and access and I’m so grateful for their knowledge.

Kai is a Dietician working in eating disorder recovery, an adult ballet dancer, and nonbinary (they/them pronouns). They were also a ballet student of mine at the University of Hawai’i!   

TW: Trigger Warning due to talk of disordered eating behaviors, treatment protocols, & symptoms  

“Especially in the mental health field, I feel like people have to be able to feel safe in this treatment environment to be able to make any progress at all. If you’re constantly worrying about being misgendered or whatever in the treatment setting, how would you be able to make any progress or build any trust with the treatment team members?” -Kia’ikai Iguchi

The Video version of my conversation with Kia’ikai Iguchi is available here on YouTube

Kia’ikai Iguchi’s Bio

  • Eating Disorder Registered Dietitian, Adult Eating Disorder Recovery
  • Nonbinary
  • Born in Japan (bilingual with Japanese)
  • Passionate about providing high-quality care to trans and gender-nonconforming folks
  • MSc: Eating Disorders and Clinical Nutrition (University College London)
  • MS: Dietetics (University of Illinois at Chicago)
  • Eating Disorders/Mental Health Translator (“Eating in the Light of the Moon”, “Nutrition Counseling in the Treatment of Eating Disorders”, “Sick Enough”

In our recorded conversation, available above as a YouTube Video and below as an audio Podcast, Kai tells about their journey to being a dancing dietician, including dancing and growing up in Japan and studying in Hawai’i, the UK, and on the US Mainland.

Having begun as an undergraduate in marine biology at the University of Hawai’i, Kai realized that they weren’t really cut out for the field while on an oceanic field trip. I can relate to loving dolphins, but not really wanting to be swimming and diving all the time for work! We agree to admire dolphins from afar, and I just love talking with multi-passionate people about their career adventures.

After having personal experience as a dance student with an eating disorder and receiving treatment in Hawai’i, Kai then explored possible professions as a physical therapist, therapist, and dietician before going on to a specialized master’s degree in eating disorder at University College in London.

Kai’s current work is with adults 18-76 in a residential setting. I appreciated their explanation of inpatient, residential, day, and intensive outpatient levels of eating disorder care & recovery as well as discussion of who can access such care (those with really good insurance and/or a lot of money).

Ultimately, Kai would like to continue with work in inpatient or residential setting in a structured program or collaborate with other professionals to create a respite center specific to the trans and LGBT community.

Podcast Episode 075: Dance Recovering from Eating Disorder with Kia’ikai “Kai” Iguchi is the audio-only version of our conversation

Recovering from Injury with & without an ED

Kai has personal experience of dancing with an eating disorder, as well as attempting to recover from injury while undernourished. Kai tore their ACL while living with eating disorder and didn’t recover well from the injury at that time.

Then once they recovered from eating disorder, they tore ACL again and the second time around saw distinctly better recovery! Usually with such a re-injury, recovery is much worse, but in Kai’s case the improved results point to the nutritional link in our ability to heal.

Current Issues in Dance, Nutrition, & ED Care

Kai identified a number of issues that we are currently facing in the ballet world and in society at large with regard to eating disorder care and nutritional support. Ballet culture has historically included normalization of disordered eating behaviors, fostering negative relationship to food and bodies. We want to facilitate culture change in these areas.

Messages about Food & Bodies

Starting as ballet students, our teachers’ language use can be triggering, especially for younger dancers. Negative narratives towards food (i.e. that specific foods are “bad” or inappropriate) and bodies (that one impossible physical “ideal” is necessary in dance) are harmful and can lead to disordered eating behaviors.

Ballet, Injury, & Disordered Eating

When dancers get hurt, the injury recovery process can trigger eating disorder behaviors, as when they are less active (having to rest and heal before returning to dance), dancers might eat less to compensate for lack of movement. Undereating in turn negatively affects the outcome of physical therapy, as Kai pointed out, you can’t get stronger while malnourished.

Access for Students & Professionals

Kai has had the pleasure of studying at at Ballet Hawai’i, the Joffrey Ballet, and Milwaukee Ballet, none of which have dieticians as part of their medical team (maybe sports or physical therapists if they’re lucky). Further, they can’t name any companies (nor can I) who do have a dietician on staff, though they might invite them to guest speak and educate the dancers. Still, students are prone to picking up eating disorder behaviors.

Professionals get injured frequently and their injuries, for example stress fractures, are often blamed on poor technique and/or “overuse.” Such injuries could also be due to undereating or malnutrition. Professional dancers need nutritional support to prevent injury and in their injury recovery process.

Dancers and athletes in sports that value certain bodies or physiques have difficulty accessing eating disorder treatment due to the need to continue their professional practices/responsibilities (no time off for treatment) and limited income/insurance (no money for treatment). Dancers are statistically shown to be more likely to have eating disorders, but are underrepresented in treatment.

Marginalized Identities & Finding an LGBT-Friendly Dietician

Sadly, Kai finds it very difficult to recommend an eating disorder treatment center for trans folks, since such clinical settings are often an unsafe environment (due to misgendering, pronoun misuse, etc.). In particular, medical clinics need more consideration of language and better policies.

Kai also spoke about the prevalence of eating disorders among people with marginalized identities. While the disordered eating behavior is sometimes blamed on individuals identifying with marginalized groups, Kai argues that the eating disorder can actually have to do with the treatment such individuals experience, in society as well as in a clinical environment.

Additionally, what medical practitioners sometimes claim to be “noncompliance” on the part of patients from marginalized communities can actually be dismissal of patient’s need to feel safe. Administrations have room to grow in the area of affirming policies for LGBT and other marginalized identities. In making such policies it is important to listen to the concerns of the community, avoid virtue signaling and involve affected people.

Ballet Difficult for Nonbinary Dancers

Due to a lack of body and gender diversity in the field of ballet, it can be very hard for trans dancers to fit in. Traditionally, ballet features very gendered roles and steps, as well as a lot of “girls” and “boys” language. Kai pointed out if there’s one boy in the class, teachers will say “dancers” or something neutral, but if the students all appear to be feminine, the tendency will be to call them all “girls” or “ladies,” leaving no room for people who do not identify in those ways. There is pressure to choose a narrowly-defined and clear gender expression that may not align with the dancer’s own identity.

“Why can’t they be just ‘dancers?'” – Kia’ikai Iguchi

Gendered, racist, transphobic dance uniforms were also a topic of conversation, along with assumptions on the part of teachers and administrators about how students identify, gendered pointework, changing/locker rooms and bathrooms. All with “tradition” as an excuse.

Adult/recreational ballet classes are more inclusive of diverse bodies than in a children’s, pre-professional or professional setting, more focused on strength, balance, enjoyment and technique

Kai finds that to this day, ballet variations work is difficult to navigate as a trans or nonbinary dancer, as such choreographies tend to be very gendered and often skew to the “feminine” in classes with apparently mostly females. We are navigating a space where a few companies are trying to question traditionally gendered assumptions about ballet, but they are more fringe projects than mainstream, large, or prestigious companies.

A few nonbinary-friendly and diverse ballet companies:
Ballez (NYC)
Black Sheep Ballet (virtual)
Contretemps Ballet (Chicago)
Ballet 22 (Oakland)

The Work Ahead

So what can we do to make it better? We need to keep asking ourselves how we can make things better for all bodies, listening to stories from people with lived experiences, not tokenizing marginalized voices, making real changes, working to make things better continuously.

Kai spoke to the difficulty of creating change in big institutions (like large clinics or hospitals), ensuring that standards and policies are met in multiple locations, and sees these as challenges that the medical field needs to actively address

As teachers or role models, we can avoid negative narratives towards food (i.e. that specific foods are “bad” or inappropriate) and bodies, instead supporting a neutral relationship to body and encouraging nourishment and thriving.

It’s helpful to focus on the whole picture of dancers’ technique rather than fixating on body size or build. Since taking ballet classes in the states, Kai reports that things have been pretty smooth and non-triggering due to the overall holistic approach of the teachers they has been lucky to have. (Japan was another story). Even so, they had a recent triggering experience of having a substitute ballet teacher who displayed alarming signs of malnutrition/disordered eating.

We also recommend that you follow and support diverse dancers and companies, in terms of racial, gender, and body-size representation, to get a fuller picture of what is possible, beautiful, and healthy.

Kai, Fumi Somehara, and dancer and therapist Colleen Werner will also participate in a panel in January for the Royal Academy of Dance, Australia conference (virtual):

https://au.royalacademyofdance.org/conference-2022/

Finding a Dance-Specific Anti-Diet Dietician

Kai currently only knows a couple dieticians that specialize in ballet/dance that they would be willing to refer to (i.e. no “get in shape for the audition/performance” weight loss language), and feels it is still a hard-to-find specialty. Here are a few, and hopefully we can find more in the future!

Dance-friendly anti-diet (HAES, Intuitive Eating, etc.) nutritionists:
DDD Center for Recovery
Pointe Nutrition
MS Nutrition

Thanks again to Kai for their time in speaking with me and referring myself and my students to excellent resources for further learning (including Dietician Fumi Somehara in last week’s Dancing Body Acceptance Blog!)!

Questions for Reflection

  • Have you ever worked with a Dietician? Taken nutritional advice from other sources?
  • What is your experience with body image in dance or other areas of your life?
  • What is your current relationship to weight loss and diet culture?
  • What do you want to know about body acceptance, diverse representation, and intersectionality in ballet or in dance?
  • What would you like to reinvent about your relationship to your body and eating?

I am committed to continuing to learn more about body neutrality, positive relationships to food and body, eating disorder prevention and treatment, and supporting marginalized communities including LGBTQIA+ and BIPOC.

More about cultivating healthy body image, intuitive eating, and the joy of movement to come!

Blythe Stephens, MFA & Bliss Catalyst
she/her or they/them
A Blythe Coach: move through life with balance, grace, & power

Dancing Body Acceptance with Dietician Fumi Somehara

“You’re not the problem, it’s the culture of dance that you have grown up in, it’s also society and the world we live in; your body is not the one to blame.”     – Fumi Somehara

Welcome to Part 1 of my mini-series on Dancing Body Acceptance! I had the great pleasure, during my personal “Body-Positive October” celebration research, to talk with Dietician Fumi Sumehara, who is based in Australia. Fumi took time out of her busy day at the DDD Clinic to talk with me about diet culture in ballet and society and ways to promote nourishment and a healthy relationship with eating and body image as dancers, teachers, companies and schools, and others. 

A dietician working with dancers & performing artists, dance nutrition and eating disorders treatment, Fumi comes from the ballet world, with a Pilates diploma and experience with body conditioning and body image work. As a student, she experienced an old-school approach of “pure” classical ballet, dancing in Japan and Australia. Fumi describes a lifelong process of body acceptance, with so much to learn and un-learn.

Video of our conversation including chapter time stamps for Podcast 074 is on YouTube

Fumi struck me as a kind, compassionate, and gentle professional as well as a strong advocate for body acceptance in dance and in modern society at large. 

This topic is so broad that it’s difficult to tackle in such a brief conversation, but we have collected valuable resources for further learning that I highly encourage you also peruse at your convenience.

My key takeaways from our conversation were that there are indeed clear steps that educators, dance companies and schools, dancers, and others can do to promote body acceptance and a healthy relationship with body and food. Although cultural and dance-specific diet culture and body-shaming norms are strong, we can also empower change.

Podcast 074: Dancing Body Acceptance with Dietician Fumi Somehara on Spotify

Fumi Somehara Bio

B.Sc (Nutrition)(Hons) / B.App.Sc (Exercise and Sports Science)

Fumi is the founder and principal dietitian of DDD Centre for Recovery. Her expertise is in Dance Nutrition and Eating Disorders Treatment. She is passionate about supporting individuals to nurture respectful and compassionate relationships with their food and body.

Fumi started ballet when she was five. Throughout her years of training, she experienced first-hand the body shaming and disordered eating practices that were prevalent in the industry. She’s seen the consequences of poor nutrition and body image, including physical injuries, eating disorders, depression, and loss of career. This is why she’s doing the work – to help and support dancers to achieve their best through nourishment.

In addition to her individual work with clients, Fumi lectures Dance Nutrition at Academy of Music and Performing Arts, and is a member of the Eating Disorders Interest Group Leadership Committee at Dietitians Australia, where she supports other dietitians working in this field. She also provides training for nutritional rehabilitation and care in eating disorders treatment for health professionals in Japan. 

“We need education on how to talk about bodies and nourishment.”
– Fumi Somehara

Fumi shared that she is in awe of the influence, positive or negative, that teachers can have on their students’ body image and health choices, saying that “good teachers are a treasure you can keep for a lifetime.” She provided practical ideas that educators can apply in their studios or other spheres of influence. Ultimately, says Fumi, this is teamwork between educators, leaders, clinicians, and dancers.

What Teachers Can Do

  • Educate ourselves on how to talk about bodies and nourishment in order to create safe spaces in our classes 
  • Create a positive culture, i.e. say something along the lines of, “My class is a body-shaming free class; we don’t talk about diets or dieting in my class.”
  • Use specific feedback for students (rather than “get fit” or “tone up”), such as how to use specific muscle groups properly to improve technique in order to provide clarity to dancers without developing negative body image
  • Provide Trigger Warnings: when sharing physical training or other content from creators who have weight loss or other potentially-damaging messaging, give students the option to avoid
  • Advocate for body acceptance as smaller-bodied or any-size dancers, intersectional allyship
  • Have at least one dietician you can reach out to when you have questions so you don’t have to feel like you’re doing everything yourself, get another professional’s perspective

How to find a compassionate dietician

  • Look at their social media, blog posts, website
  • Mention or support of weight loss is a no!
  • What sorts of images do they share? Inclusive of diverse bodies?

We expect more of ballet companies and schools, and there is a lot that such institutions can do to create a more nurturing environment conducive to healthy body image, eating disorder prevention and recovery.

What Companies/Schools Can Do

  • Don’t have clauses in dancer contracts around weight
  • Have policies around eating disorders care
  • Provide flexibility to attend treatment for eating disorder care, just like any other injury

Fumi greatly admires the courage of dancers she knows who have thoughtfully selected companies to audition for who have good policies on eating disorder recovery and body acceptance.

What Dancers Can Do

  • Look for companies that have policies around eating disorders care as they do for injuries
  • Read resources on accurate, non weight-loss focused dance nutrition. For those who wonder, “How do I even tell if nutrition information is correct?” (for example, on social media), there are a lot of free dance nutrition resources available on the DDD website.
  • Be mindful about Social Media: unfollow accounts that make you feel bad about or question your body, accounts that actively promote the thin ideal. Find more diverse bodies and representation.
  • Know your dance history: dance was never about one particular unchanging body size, “ideal” is not timeless.

Dieticians/Nutritionists/Clinicians have a responsibility to use evidence-based information and expand their awareness and there is a lot of work to do in this area

What Clinicians Can Do

  • Experience with dancers, eating disorders, trauma-informed care
  • Expand your perspective: white-centric clinicians can do more harm than good
  • There are a few such (anti-diet, body accepting, dance aware) clinicians around the world, connect with the network

Maybe you’re not a dancer or dance educator yourself, but instead a parent, dance-lover, or audience member. There are still things you can do to promote body acceptance and diversity and to counter diet culture and destructive attitudes toward body image and eating.

What Our Community Can Do

  • Support body-inclusive dance companies and schools
  • Follow people online who encourage body acceptance
  • Become more aware about body image issues: intersectional issue, not just about big or small
  • One such “beginner” resource is the “Poodle Science” video about body diversity using a dog analogy
  • Learn about nutrition for dancers & athletes, nourish yourself
  • Recognize the strength of fatphobia in dance culture and larger society, as if gaining weight is the worst thing that could happen to you. Work to deconstruct your own fatphobia.

Resource Links

Fumi is also developing a social media resource collecting accounts that nurture positive body image and nourishing ourselves, trying to assure intersectionality. No one can cover all the issues, but they’re including coding for different considerations to help make the resource useful to all. The social media resource will be available on DDD’s Resource page soon!

Ultimately Fumi and I agree that the main goal of dance is to be a joyful, life-giving activity. We will continue to work to elevate the conversation when it comes to liberating from diet culture and negative body image in dance and in our communities.

Questions for Reflection

  • Have you ever worked with a Dietician? Taken nutritional advice from other sources?
  • What is your experience with body image in dance or other areas of your life?
  • What is your current relationship to diet culture?
  • What do you want to know about body acceptance, diverse representation, and intersectionality in ballet or in dance?
  • What would you like to reinvent about your relationship to your body and eating?

Tell me your thoughts at the A Blythe Coach Facebook Page, through email, or @ablythecoach on Instagram.

Blythe Stephens, MFA & Bliss Catalyst
she/her or they/them
A Blythe Coach: move through life with balance, grace, & power  

DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

Seven Satisfying Connecting Steps in Ballet Technique

“Anticipation–or apprehension–of a challenging featured step can make it easy to overlook the simpler step leading into it. Glissade, coupé, pas de bourré, chassé, balancé, failli, pas couru, and tombé often precede something flashier. Done neatly and correctly, connecting steps add elegance to your dancing and provide the preparation you need to launch what comes next; done carelessly they dull your polish and undermine the propulsion needed for elevation and ballon. Imagine trying to perform grand jeté from a stationary position. The successful timing and coordination of grand jeté or any difficult jump depends on the rhythm, the momentum, and especially the final plié of the connecting step that comes first.” – Eliza Gaynor Minden (The Ballet Companion p.169)

Rory Foster concurs with Gaynor Minden that auxiliary and preparatory movements deserve a great deal of attention in ballet technique: “Too little attention is paid to the importance of connecting steps such as glissade, pas de bourrée, soutenu, balancé, etc., which link primary steps. Connecting steps must be danced with the same purity and accuracy as primary steps. Also, students don’t pay attention to, or are not taught, the rhythmical dynamics of connecting steps, along with the full articulation of their feet, use of the floor, and the accuracy of the five positions.” (Ballet Pedagogy p.2)

In fact, quality in such transitions is an indication of mastery, in addition to the more notable or showy movements for which they prepare us: “How connecting steps such as pas de bourrée, coupe, and précipité connect multiple steps into movement phrases is important to explain and incorporate into your teaching as students become more advanced.” (Ballet Pedagogy p.102-3) I do my best to share the importance of these steps and their rhythmic nature in my teaching, and that’s part of why I’m writing this today.

Here’s a healthy half-dozen ballet connecting steps to practice as you develop your dancing over the years, so many fun ways to get from one place to another!

Podcast 073: Seven Satisfying Connecting Steps in Ballet Technique is the audio version

Technique for Ballet Transitions

Once students understand the basic ballet steps and can start practicing them in combination, connecting steps and transitions become important to segue from one step or shape into another with grace and poise. They can be easy to overlook, so ballet teachers bemoan a rough transition. Foster asserts that, “Much more attention needs to be given to the articulation and strength of the feet. Too often they look lazy. Using the resistance of the floor when the foot is required to brush in and out during certain barre exercises and allegro steps will make the foot strong and supple.” (Ballet Pedagogy p.2-3)

On the A Blythe Coach YouTube Channel I have an ever-growing number of resources to help develop basic ballet technique, foot strength and articulation, and the core support and control required to skillfully maneuver through the connecting steps that follow, including playlists on the topics of Foot and Ankle Conditioning, Ballet Barre, Ballet Centre, Concentrated Core Conditioning, and more.

Certainly a big part of mastery is practice, but we need to make sure that we’re enforcing the right knowledge and skills. As Foster explains, “Repetition is undoubtedly essential in all ballet training, but it should be done with full comprehension. Students also have a much better chance to develop into good technicians and artists when they can learn from teachers who are knowledgeable of anatomy and the kinesthetic and artistic elements of ballet movement and who are musical enough to know how to use tempo, meter, and rhythm. These teachers know the importance of how connecting steps along with the use of dynamics (force and time) turns ballet exercises into artistic movement.” (Ballet Pedagogy p.96)

Clean positions, connections, and musicality can take our dancing to the next level wherever we are in our ballet journey. To truly become an advanced ballet dancer, there are many factors at play, as Foster points out:

“The ability to move musically with grace, aplomb, and dynamism as well as with great speed and accuracy–these are the goals of the advanced dancer. To be successful at this, you need an appropriately chosen meter and tempo in order for your students to have time to perfect all aspects of their technique. This includes getting into and out of precise and clean positions, using the feet correctly, using the demi plié, coordinating connecting steps with primary steps in movement phrases, developing good elevation, and incorporating the use of epaulement and port de bras.” (Ballet Pedagogy p.113)

It all starts with the basics, like Plié, Tendu, Dégagé , Prances & Sautés, etc. and I believe that one of the beautiful things about practicing ballet is that we can delight in performing and continuing to improve at the fundamentals during out whole dancing life. We can continue to develop our artistry forever, including our rhythmic and musical phrasing, as Foster discussed and as I further explore in my Arts of Allegro and Developing Rhythm & Musicality for Dance blogs and Podcast 045:

The Developing Rhythm & Musicality for Dance blog explores phrasing further

I also wrote a blog about basic movements that move us from place to place in dance technique generally, called Do the Locomotion.

Each of the videos I share below for today’s 7 Connecting Steps are included in my Satisfying Connecting Steps in Ballet Technique YouTube Playlist, and like my other playlists, I’ll keep adding new videos as I release them!

Satisfying Connecting Steps in Ballet Technique YouTube Playlist

So what are the “Seven Satisfying Connecting Steps?” Read, watch, and/or listen on!

1. Glissade

My Glisser Blog from last Autumn, one of my “7 Basic Movements of Ballet” series
Gorgeous Glissade + Assemblé Jumps YouTube Video

In her Technical Manual and Dictionary of Classical Ballet Gail Grant defines Glissade in this way: “Glide. A traveling step executed by gliding the working foot from the fifth position in the required direction, the other foot closing to it. Glissade is a terre à terre step and is used to link other steps. After a demi-plié in the fifth position the working leg glides along the floor to a strong point a few inches from the floor. The other foot then pushes away from the floor so that both knees are straight and both feet strongly pointed for a moment; then the weight is shifted to the working foot with a fondu. The other foot, which is pointed a few inches from the floor, slides into the fifth position in demi-plié. When a glissade is used as an auxiliary step for small or big jumps, it is done with a quick movement on the upbeat. Glissades are done with or without change of feet, and all begin and end with demi-plié. There are six glissades: devant, derrière, dessous, dessus, en avant, en arrière, the difference between them depending on the starting and finishing positions as well as the direction.” (p.59-60)

And why yes, I do have other blogs on the Positions of the Feet as well as, 8 (or 9) Ballet Body Positions/Orientations, its accompanying video, and Podcast 028 that help you understand and practice the various directions/facings described above and in the explanations of the connecting steps to follow 🙂

Vaganova distinguishes between a polished glissade and simply taking a couple of steps to transition from one movement into another: “A properly executed glissade helps the leap, while a running start, with the legs thrown to this side and the other, tends to offset the whole body from the proper manner of doing the leap, and the leap loses its beauty and force. Glissade may be done with or without a change of feet. At the beginning glissade is practiced without a change of feet.” (Basic Principles of Classical Ballet p.97)

2. Coupé

I do not have a video by the name of coupé up on YouTube, at least yet, but I will describe the movement below and can in the meantime share a couple of useful related “cutting” skills in the Plucky Petit Battement and Frothy Frappé & Jeté movements:

Plucky Petit Battement YouTube Video
Frothy Frappé & Jeté YouTube Video

Gail Grant defines the coupé connecting step like this: “Cut, cutting. A small intermediary step done as a preparation or impetus for some other step. It takes its name from the fact that one foot cuts the other away and takes its place. Coupé may also be done in a series from one foot to the other. It may be performed sauté or as a terre à terre step, croisé or effacé.”  (Technical Manual and Dictionary of Classical Ballet p.34)

Vaganova describes the step similarly in Basic Principles of Classical Ballet: “This small intermediary step is a movement facilitating the beginning of some other step. Coupé is done as a preparation, as an impetus for some other step, and is usually done in the final up-beat of a bar (pick-up). Suppose you have to do pas ballonné forward, while you are standing on right foot in a pose croisé back. You must first do a demi-plié on the right leg, and chance to a plié on the left leg, with a short movement as if stamping with the left foot. This brings the right foot sur le cou-de-pied forward, and from there continue the step. Coupé back is done in the same manner. Coupé can be done in other forms as may be required by the particular movement to be executed.” (p.64)

3. Tombé

Tender Tombé Pas de Bourrée YouTube Video

The Technical Manual and Dictionary of Classical Ballet defines tombé simply: “Falling. This is a movement in which the dancer, with the working leg raised in the air, falls forward, backward, or sideways into a fondu on the working leg.”  (Technical Manual and Dictionary of Classical Ballet p.119)

In the Tender Tombé Pas de Bourrée video above, I compare a couple types of grapevine and pas de bourrée steps, teach the distinctions between bourrée, pas de bourrée (and variations thereon, see #4, next), tombé pas de bourrée dessous & traveling tombé pas de bourrée, and we practice with lovely ballet piano music from Hawai’i.

4. Pas de Bourrée & Pas Couru

Rollicking Pas de Bourrée YouTube Video

Here I show variations of the Pas de Bourrée movement in space and foot positioning, instruct on the basic pattern, and practice with music. At first it is a lot to think about, but with practice it becomes automatic and an indispensable part of class combinations and performance choreography!

Grant describes pas de bourrée simply as, “Bourrée step. Pas de bourrée is done dessous, dessus, devant, derrière, en avant, en arrière and en tournant en dedans and en dehors, on the point or demi-pointe.”  (Technical Manual and Dictionary of Classical Ballet p.75) I do have more guidance to add, as I find pas de bourrée is closely related to grapevine step we see in jazz, hip hop dance, and contemporary dance.

Once you are familiar with this type of footwork, you’ll recognize the universal principle everywhere! Like grapevine, pas de bourrée is in three parts, which in we can remember as linguistically as, for example, “back, side, front” or “up, up, down.”

In Vaganova’s Basic Principles of Classical Ballet section on Connecting & Auxiliary Movements, she elaborates on the distinction between the pas de bourrée of different schools of ballet and the influence of others techniques on the Russian approach:

“In classical ballet, to move from one spot to another, a dance step is used and not an ordinary walking one. One of the most widely used for this purpose is pas de bourrée. Pas de bourrée has several variations, and it is done in all possible directions. For a long time we used the soft, unemphasized pas de bourrée of the French school. With the strengthening influence of the Italian school in the nineteenth century, pas de bourrée changed its character. Now the foot is lifted sharply, the entire movement is defined in higher relief. I accepted this style after having tried it out in practice. One must be careful that the foot leaves the ground smartly, both in the early stages of study on half-toe, and later on pointe.” (p.59)

All of these key connecting steps “glue” together our more featured dance movements (jumps, turns, and so forth) and in particular, tombé, pas de bourrée and tombé pas de bourrée are important skills in basic ballet technique. All three of these, as well as jeté pas de bourrée, appear in the “Winter Fairy” variation from the ballet “Cinderella” that I’ve been teaching in live classes recently.

You can play with the step in different ways in my Winter Song – Playing with Pas de Bourrée YouTube Video and practice the jumpier Jaunty Petit Jeté Pas de Bourrée with the barre using the videos here:

Winter Song – Playing with Pas de Bourrée YouTube Video
Jaunty Petit Jeté Pas de Bourrée with the barre YouTube Video

A close relative of pas de bourrée, Vaganova explains that Pas Couru means “Running step. Pas couru is a run in any direction and is composed of three or five running steps on the demi-pointes to gain momentum for such steps as grand jeté en avant, grand jeté pas de chat, etc. The demi-plié at the end of the pas couru is emphasized, followed by the step for which it serves as a springboard. The term is also used for a run on point in an unturned-out first position.” (Technical Manual and Dictionary of Classical Ballet p.73) “When many pas de bourrée are done consecutively, we get pas couru. Usually it is done in fast tempo. It is often used to gain momentum for big jumps, such as jeté, for instance, and is found abundantly in masculine dances. It is also done frequently by women on pointes, moving in a straight line, diagonally, or in a circle around the entire stage.” (Basic Principles of Classical Ballet p.63-4)

5. Chassé

Chasing Chassé YouTube Video

According to Gail Grant, chassé means “Chased. A step in which one foot literally chases the other foot out of its position; done in a series.” (Technical Manual and Dictionary of Classical Ballet p.31)

Chassé is another transitional ballet step that can gracefully connect jumps, turns, and shapes. The chasing action is that a cat-and-mouse game between the two feet, one getting away and then the other coming after it either through a slide or a slide with a jump, as Grant continues to detail:

“In the Cecchetti method a chassé is a glide into an open position and is finished in demi-plié. This movement can be executed in all the directions, making seven chassés […] The step may be finished by holding the open position or closing the extended foot to the fifth position.” (Technical Manual and Dictionary of Classical Ballet p.31)

For her part, Vaganova teaches chassé like this: “Usually it is done several times in succession. Stand in 5th position, right foot front, demi-plié, jump up, right leg opens into 2nd position at 45 degrees (sissonne tombée to the right), but with a more passing movement than usual, the left leg is drawn in a gliding movement to the right one, the legs join during the jump in the air, very straight, in 5th position, with the toes extended and touching. At this moment the jump must be as high as possible. Immediately, the right leg opens again, and the movement continues. Pas chassé is done to all sides in required poses.” (Basic Principles of Classical Ballet p.96)

In the video above I practice the two types of chassé in ballet technique: Chassé À Terre, which slides along the floor through plié in a “U” or scalloped pathway (down, across, up) to an open shape (4th or 2nd), then closes again to 3rd or 5th position, transferring the weight and stretching the legs in the new position and Chassé with a Sauté or jump “en l’aire,” which slides along the floor to an open shape, then closes again with a spring also sometimes called a gallop.

6. Balancé 

The Embracing Ballet Balancé Blog goes into detail on one of my favorite steps!
Embracing Ballet Balancé YouTube Video

Balancé, Grant clarifies, is a “Rocking step. This step is much like a pas de valse and is an alternation of balance, shifting the weight from one foot to the other. Balancé may be done crossing the foot either in front or back. Fifth position R foot front. Demi-plié, degage the R foot to the second position and jump on it lightly in demi-plié, crossing the L foot behind the R ankle and inclining the head and body to the right. Step on the L demi-pointe behind the R foot, slightly lifting the R foot off the ground; then fall on the R foot again in demi-plié with the L foot raised sur le cou-de-pied derrière. The next balancé will be to the left side. Balancé may also be done en avant or en arrière facing croisé or effacé and en tournant.” (Technical Manual and Dictionary of Classical Ballet p.11)

My balancé blog and video above relate a short history of the Waltz in society and in ballet, its relation to familiar contemporary and popular dance steps such as triplets and “The Pony,” the musicality of waltz rhythm or 3/4 Time with an emphasis on the first beat, and instruction on practicing one of my very favorite steps.

You can also try out balancé and its friend soutenu, #7 below, in this video when you’re ready to try out a more complex combination of steps:

Ballet Port de Bras, Balancé, and both in combination with Soutenu

7. Soutenu

Ballet Port de Bras, Balancé, and both in combination with Soutenu YouTube Video

Soutenu, Grant tells us, means “Sustained. As, for example, in assemblé soutenu.” (Technical Manual and Dictionary of Classical Ballet p.113)

Thankfully, Grant elaborates on how one performs assemblé soutenu de face: “Assemblé sustained and facing the audience. This assemblé is not a jumping step. It is done on the pointes or demi-pointes and may be performed dessus, dessous, derrière, devant, en avant and en arrière. For assemblé soutenu dessus, stand in the fifth position R foot back. Demi-plié, sliding the R foot to the second position pointe tendue à terre; draw the R leg into the fifth position front, springing on the pointes or demi-pointes, then lower the heels in demi-plié in the fifth position.” (Technical Manual and Dictionary of Classical Ballet p.8)

Bonus Ballet Transitions: Failli & Friends

I don’t yet have videos for these yet, but there are a few other connecting steps that can link our movements as we advance in ballet, including failli, précipité, flic-flac, passé, and temps relevé. 

To conclude, let’s look at failli according to Grant and Vaganova. Grant says failli means: “Giving away. A fleeting movement done in one count. Fifth position croisé, R foot front. Demi-plié, spring into the air with the feet held close together and, while in the air, turn the body effacé so that the L shoulder comes forward and the head turns toward the L shoulder. Land on the R foot in demi-plié with the L foot opened in effacé derrière at 45 degrees; immediately slide the L foot through the first position to the fourth position croisé in demi-plié with the weight on the L foot, L knee bent and body inclined to the left.” (Technical Manual and Dictionary of Classical Ballet p.51-2)

Vaganova also describes the correct accompaniment of the arms and more, look forward to more transitional movements as well as the fireworks for which they prepare us, still to come…

Questions for Reflection

  • Which ballet connecting steps are you familiar with?
  • What transitions do you find particularly challenging?
  • What is the next step for your footwork and dancing artistry?

Thanks for reading. Please tell me about your experience and challenges with connecting steps and what you’d like to see more of in the future! 

Blythe Stephens, MFA
she/her or they/them
A Blythe Coach: ablythecoach.com
move through life with balance, grace, & power

DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

Wonderful Warmers Whet the Appetite – Movement, Dance, & Ballet Warm-Ups to Get Ready & Feel Good

Moving into the chilly and dark time of year here in the northern hemisphere, I like to get cozy and comfy and bring some wonderful warmth from the inside out with yummy dance and movement warm-up exercises. 

As I age, it becomes more and more important to properly prepare for dancing and teaching, and it takes a little time and loving care to find ease and range of movement, as well as manage pain and stiffness. 

At any age, it is critical to properly warm up before we undertake larger movements and stretches in order to prevent injury. Ever notice how movements are way harder at the start of your workout (such as climbing a hill first thing in the morning) than even a few minutes in? That’s the power of a warm up, making every movement smoother, and the topic of today’s blog and Podcast Episode 072:

Podcast 072: Wonderful Warmers to Whet the Appetite – get ready to dance & feel good

Warming Up Defined

The Usborne Book of Ballet and Dance explains the importance of warming up for dancers succinctly: “Dancing makes great demands of your body. Before you start any dance session, you should do some warm-up exercises to help loosen and stretch your muscles and prepare them for more vigorous work. If you do not warm up your body, you may damage a muscle while you are dancing.” (p.52)

Eliza Gaynor Minden’s The Ballet Companion defines warming up in this way: “Warming up is just that; it elevates tissue temperature, which in turn makes the muscles more pliable, coordinated, responsive, and resistant to injury.” (p.108)

In his book Ballet Pedagogy, Rory Foster describes the several purposes of barre work, including to “Warm the body and make it supple–generating heat through increased circulation in the muscles and fascia along with stretching and increasing the range of movement in the joints and spine.” (p.37)

Foster emphasizes the injury-preventing qualities of a proper warm-up: “It is important for dancers to get thoroughly warmed up in order to reduce the chances of injury. It takes approximately 20-30 minutes to completely warm up muscles, so coming to class early in order to begin warming up should be encouraged. Once the muscles are warmed (in the latter part of barre work), it is then safe to do full stretches.” (Ballet Pedagogy p.122)

I agree that although ballet barre work can be a part of a thorough warm-up, that it’s best that dancers begin our warm-up before commencing with barre or other dance or exercise (true for other athletes, too!). My recent YouTube video teaches a lovely pre-barre full-body and foot/ankle warmup inspired by that taught to me by master teacher Duncan Noble at North Carolina School of the Arts:

Pre Barre Warm Up to Whet the Appetite video on YouTube

Anatomy of Warming Up

Part of the reason we feel as if we can move more easily and freely through warming up is due to the qualities of our Fascia tissue, as Foster explains:

Fascia is connective tissue that covers the muscles, tendons, and ligaments. It has elastic qualities, and part of its structure is made up of a gelatinous substance known as collagen. These firm gelatinous collagen fibers soften and flow when the fascia becomes warm. This enables a greater and more comfortable range of movement. Notice how during the cold winter months the body generally feels stiff and tight before class but much less so during the warmer months. This is due to the warmth or coldness (stiffness) of the fascia. Risk of injury is greater when the muscles and fascia are cold. This is why it is so important for dancers to warm up before a rehearsal if they have not had a previous class and to take time to stretch at the end of their dancing.” (Ballet Pedagogy p.122-3, emphasis mine)

In an article on Dance Magazine online called “You Took Class, Then Took a Break. How Much Do You Really Need to Do to Warm Up Again?” Nancy Wozny adds that, “The definition of ‘warm’ in dance goes beyond heat. According to the International Association for Dance Medicine & Science, it’s not only an increase in body temperature, but also an increase in the flow of synovial fluid (which helps joints move freely), faster breathing and focused concentration. All these changes get us ready to dance.” (emphasis mine)

Therefore I’ll start with a couple of precautions, and then look at the approach of warming bigger to smaller muscle groups, gradually building range of motion to promote the flow of synovial fluid, breathing and circulation, specifically targeting muscles for the type of movement we will be performing, and focusing our concentration.

Warm Before Intense Stretching

“Only when you feel warm is it appropriate to begin stretching. Once warm, be guided by the idea of ‘gently dynamic.’ Small, controlled movements are safer than either big, ballistic movement or no movement at all. […] Before class is not the time to test your full range of motion; a low, slow, mini battement cloche before class is okay, but whacking your leg up to a full extension might pull a muscle.” This is the warning about warming up before you deeply stretch that Eliza Gaynor Minden provides in The Ballet Companion. (p.109)

Rory Foster provides a similar caution about stretching in Ballet Pedagogy: “Overly zealous stretching, as well as stretching when the muscles and fascia are still cold, can cause slight tears in the fascia. These microscopic tears can usually heal quickly, though the feeling of soreness can be acute. Intense over-stretching should be avoided, as it can severely tear soft tissue and cause serious injury, which will require a longer recovery time.” (p.122-3)

Warning for Movement Teachers

It is true that student, recreational, and professional dancers risk injury by not properly warming up, but it is also important to remember to care for our bodies as educators! As Foster admonishes in Ballet Pedagogy, “Demonstrating over many years can be very hard, even destructive, on a teacher’s body, especially if one is muscularly cold before beginning. Unfortunately, the ill effects of this do not manifest until years later. Therefore, take the time to warm up before teaching and don’t demonstrate every exercise full-out.” (p.104-5)

I know several teachers personally who have hurt themselves in this way, while teaching movements that normally aught not be injurious, but without being fully warmed up can lead to injury. Sometimes said injuries can be serious and lasting, so it is vital that we always warm up before teaching, and remain warm, particularly if we are going to demonstrate movements in class.

Start Big, then Get Specific

In the Dance Magazine article on re-warming-up, Carina Nasrallah, a Houston Methodist athletic trainer for Houston Ballet, goes on to recommend that you get to know your own needs, start with large muscle groups, be specific to the types of movements or choreography that you’ll need to prepare for, and if you’ve already warmed up once for the day, you will still need to keep warm or re-warm-up before engaging in intensive activity.

To engage large muscle groups, light cardiovascular exercise works well, such as prances, jogging in place, skipping rope, jumping jacks, or other full-body exercise that works best for you. You can then do gentle circles of specific body parts, as appropriate, such as isolations the head, shoulders, hips, ankles, and wrists (not the knees, which are a hinge joint). Shall I film a video of the types of joint-specific isolations we perform as a warm-up for jazz, hip hop, and some contemporary dance. I also like to do a warming full-body yoga sequence, full-body core work such as planks, which are extremely warming, or reclining exercises such as leg kicks and swings.

What does it mean to be specific in our warm-up? According to Wozny, we should “Mirror the type of choreography you’ll be dancing. ‘A contemporary piece with parallel lunges and deep pliés would be served by doing stationary squats or walking lunges, while a petite allégro variation would benefit from an abbreviated barre with small hops and quick relevés to elevate your heart rate,’ says Nasrallah. ‘If the work includes partnering, don’t neglect the upper body or core: Jogging with arm circles, push-ups, tricep dips and walking caterpillar planks would be great exercises to include.’”

Here are links to video examples of the types of exercises Nasrallah describes that we can use as appropriate to the choreography or movement will will need to perform: Scrumptious Squats, Luscious Lunges, Push it Up!, Tasty Tricep Dipsand Sensational Caterpillar Walks. What follows are further ideas for warm-ups for ballet, dance, and just for the joy of the movements themselves.

Warm-Up Exercises

Piquant Springing Prances exercise video on YouTube

Eliza Gaynor Minden recommends a couple specific warm up activities for dancers in the book The Ballet Companion: “Prances are an ideal way to warm up. Keep your knees soft and articulate your feet, pointing them not just at the ankle, but also through the toes and metatarsals. Light prances forward, backward, and even around the room increase tissue temperature–it’s like lubricating the joints. Two or three minutes should suffice.

Rises at the barre, in parallel position and ideally with a tennis ball between and just below your ankles, help you find your placement for the rest of class so that you are properly aligned even before the first plié. Think of distributing the weight equally on both feet over all ten toes, and allow the body to move forward as a unit with each rise.” (p.108) I have included links to examples of such prancing and rising exercises above and below this block of text.

Plush “Parallelevés” exercise video on YouTube

I also have a range of dynamic and ever-expanding playlists with many videos on dance and ballet-specific warm-ups, an adaptive mini full-body workout, foot and ankle exercises, ballet barre exercises, yoga flows, and breathing exercises:

The Wonderful Warmers YouTube Playlist contains videos on exercises that are floor-based, such as Planking Pleasures (planks being an awesome core and full-body warmer developing strength, stability, and alignment), Buoyant Bridges, Sweet Leg Swings, an example of how I weave such exercises together in my own practice as a 6-Minute Good Morning Dance Warmup; warm-ups at the barre including the Pre Barre Warm Up to Whet the Appetite and Plush Paralleleves; freestanding warm up exercises like Amazing Undercurves and warming yoga sequences Heart-Warming Love Yoga.

A 6-Minute Example of combining various dance warm-ups with music

A brisk warm-up of classic large-muscle group exercises or calisthenics can also be great. For that, check out my Micro-Workout Playlist for Jelly Jumping Jacks, “Push it Up!” Push-Ups, Tasty Tricep Dips, Luscious Lunges, and Scrumptious Squats which were inspired by Ben Greenfield’s 10-Minute Workout, which I wrote about in my Move Your Body: Minimalist Fitness for Maximal Well-Being blog.  

Micro Workout with me: 10-minute minimalist conditioning video on YouTube

It’s important to work specifically on our foundation, so we are well-served by including foot and lower-leg exercises in our warm up, such as those on the Foot & Ankle Conditioning Playlist, as well as core exercises that help connect and coordinate all body parts as well as warm up our circulation. You can find a collection of Concentrated Core Conditioning exercises on my YouTube Playlist by that name. Of course, those of us who have a sequence of physical therapy exercises that we must perform regularly can make them a part of our warm-up session, too.

Planking Pleasures core/full body exercise variations video on YouTube

I find that yoga is excellent as a full-body warm up and stretch and also a way to focus concentration. I provide a range of flows from 5 minutes to an hour in length on my Yogalicious playlist and I also wrote a blog on the topic of Yoga for Energy and Enthusiasm. Yoga, along with meditation, is a part of my daily morning ritual and gets me ready for anything I might face, physically and mentally.

My Short Yoga Flow and many other sequences are on the Yogalicious YouTube playlist

To focus on the action of your breathing and get centered, my Beautiful Breathing – Yoga Pranayama playlist includes a variety of techniques. Then once you’re ready to start dancing while continuing to warm up for bigger steps and choreography, follow along with the Ballet Barre Playlist.

Powerful Plies are a great way to continue your Ballet Barre warm-up

Then, once you are fully warm as well as after your class/performance/main event as a cool-down you can do some deep stretching to help relax your muscles and improve your range of motion. To do so, take advantage of my Sumptuous Stretching Playlist.

The Balletlicious Barre Stretch video, great for after ballet or other thorough warm-up

Questions for Reflection

  • What’s your favorite way to warm up your body and get going for dance and other activities?
  • For what sort of choreography or athletic pursuit are you preparing your body?
  • What are your current dancing/fitness/athletic goals?
  • What movements or practices just plain make you feel good?

I hope you luxuriate in all of these wonderful warm-ups that are appropriate for you! Please tell me about your experience and personal challenges (as well as videos and content you’d like to see in the future) by email or on social media @ablythecoach.

Blythe Stephens, MFA
she/her or they/them
A Blythe Coach: ablythecoach.com
move through life with balance, grace, & power

DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

Joyful Movement & Creative Living with Life Coach Jolynne Anderson

Even though you know you’re a creative person, do you sometimes feel stuck or uninspired? Do you have dreams that you’re not even sure are possible or a current situation that seems to prevent the growth and transformation you’d like to see?

“What’s going to give you your life force, that energy and that mindset to be able to Be in life, embracing even things like pain, circumstances, and events?” -Jolynne Anderson

In episode #71 of the A Blythe Coach Podcast, available as a YouTube video as well as an audio-only podcast below, you have the treat of meeting Jolynne Anderson, my original life coach and an inspiring person of possibility. She’ll give you just the boost you need, tools to get to your authentic self, and a process to reinvent every aspect of your life.

[One note: If you watch the video version of this podcast on YouTube below, I apologize for the quality of my video in the recording: I made a rookie mistake and hadn’t selected my better streaming camera on Zoom, so I’m not looking into the poor-quality webcam that is recording me from below. Please just focus on Jolynne’s video, which looks great!]

Podcast 071: Jolynne Anderson on YouTube

Podcast 071: Joyful Movement & Creative Living with Life Coach Jolynne Anderson YouTube

Podcast 071: Jolynne Anderson Audio Only

Podcast 071: Joyful Movement & Creative Living with Life Coach Jolynne Anderson Audio

Coach Jolynne’s Bio

Jolynne is Power, Play, Compassion, Joy, Wisdom, and Leader!  She is a BREAKTHROUGH coach who is a Personal Certified Coach with the International Coach Federation since 2009.  She is passionate about supporting people who want to make a difference in the world to reclaim their personal power to give them access to TRUE fulfillment, joy, and adventure.  To be unapologetically THEM.  She works with people that want to ignite their own fire.  She supports people to be passionate creators and leaders in their own lives and relationships. To actually live a life of their dreams, instead of just dreaming about it, and to generate a living out of doing what they love.

She is a leader coach and trainer at Accomplishment Coaching, which is accredited by the International Coach Federation and has a reputation for being one of the finest coach training programs in the world, you can find them at www.accomplishmentcoaching.com   

Jolynne is Certified in Conversational Intelligence™, which is based in Neuro-Science, a method that supports individuals and organizations by teaching and coaching on how to have difficult conversations, create trust and evoke innovation with amazing relationships and exponential growth.    

She has coached and trained many clients and organizations, including: the United Nations (UN) World Population Fund, Microsoft, Nike, Canadian government, Cayman Island Government , State government, Professional Golfers, Stay at Home Moms.  

She works with all different people, in different places in their life.  What they all have in common is they are ready to say Hell yes to what is next in their life even if they don’t think it is possible. 

Our Work Together

I met Jolynne back in 2007, as I embarked on my own coach training with Accomplishement Coaching. Having coached students with InsideTrack, I wanted to learn more about the larger field of coaching and take a certification program that would train me to work with clients in private practice while making my own dreams come true.

It was an intensive experience, involving monthly training weekends in the Columbia Tower in Seattle (I was living in Portland, Oregon, at the time), difficult conversations, unbelievable growth, and weekly coaching sessions. I got my first coaching clients and met incredible coaches who are colleagues to this day.

My life truly would not be the same without the Accomplishment Coaching program and Jolynne’s powerful and compassionate support. After my graduation, I continued to learn by serving as a support coach in the program and coaching clients while I transitioned to Honolulu and my MFA in Dance. Coaching is a constant part of my work as a dance educator and I also welcome personal coaching clients – reach out for a complimentary consultation if you’re curious!

Key Insights and Takeaways

I found our whole discussion packed with value and hope you do, too! You can find specific moments in our conversation again by using the Chapter Time Stamps in the YouTube video, and some of my highlights follow…

Jolynne loves working with creatives: though sometimes they take it as a burden, she helps them shake it off, get back to true center, and create the lifestyle they want.

Coaching is a very personal experience: no two clients are the same, you can’t apply a cookie-cutter approach, but the process requires a lot of foundational work about clients’ needs, desires, habits, highest commitment, essence, and purpose as well as structures of support. Jolynne uses a lot of internal work, her own intuition, and co-creates clients’ future visions.

“Each person’s music is different.” – Jolynne Anderson

Facing challenging times: We can pivot and face tough situations, such as global pandemic and business challenges, learning new skills to take our offerings online and serve our community. And it is also ok

Daily Rituals that set us up to win: Jolynne likes to go outside first thing in the morning, put her toes in the grass, and listen. Some folks like to get up and meditate or run. Your own inspiring ritual might look different, but what is important is to find what lights you up and connects your to your true self and purpose in the morning, evening, and all day long.

Free & joyful movement every day: as a young dancer, Jolynne discovered that music feeds her soul, and although she’s a recovering perfectionist with a competitive dance background, free dancing continues to be an important part of her daily ritual. She said her own coach tell when she hasn’t been dancing!

Dancing with Life: dancing with life is both a literal instruction and a metaphorical tool for Jolynne. We need to be able to change and adapt, and Jolynne loves helping people get their power back.

Consulting/advising vs. Coaching: consultants have expertise in a specific area and can provide advice and recommendations on that topic. Coaching is about finding the wisdom within, tapping into each person’s wisdom within and true potential. If you want transformation, it needs to come from you. Do, learn, grow, try it all! …And when you’re ready for exponential shifts and growth, get a good coach.

The importance of ownership: “If it’s not your own creation and your own exploration and expanding your thinking and possibility… you’re just going for the next thing, the next person to give advice, like external people have all the answers.” – Jolynne Anderson

Overcoming codependence with relationship coaching: Jolynne reinvented her marriage with the help of her coach and her willing husband. They had unwittingly created their parents’ marriages and what they thought they “should” do, learned how to communicate and support each other in creating what they really want. She continues to offer relationship coaching and studies compassionate communication.

Making powerful distinctions: distinguishing Facts vs. Interpretation, understanding your needs and triggers and those of your partner, family, and colleagues, learning to be the CEO of your self.

Stepping into our power: trusting intuition and inner knowing, listening to our wisdom. Expanding our ability to listen to ourselves can also improve our listening to and connection with others.

Jolynne’s own experience hiring a coach: mysterious illness, feeling like there was something more to life, considering divorce, the breakthrough of investing in herself. Fascinating in our experience how effective coaching can be for clients with Fibromyalgia and other mysterious health challenges (of course, alongside the support of a physician!).

Finding the Right Coach

Jolynne also shared some advice on finding a personal or executive coach that will help you transform your life:

 “We have the power to create what we want.” – Jolynne Anderson

Questions for Reflection

  • Have you ever hired a coach or have you thought about it?
  • What daily practices set you up to win at life?
  • What inner wisdom do you need to listen to right now?
  • What transformation do you want in 2022?

I would love to hear about your experience and questions!

Blythe Stephens, MFA
she/her or they/them
A Blythe Coach: ablythecoach.com
move through life with balance, grace, & power

DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

Creamy Cecchetti-Inspired Port de Bras – Exploring Arm Artistry in Ballet Technique

Practicing the fluid upper body movements of ballet and creating lines with the arms, head, and body to beautiful music is one of my favorite elements of classical dancing. The way the arm and upper body movements harmonize with those of the legs, the relationship to spatial geometry, and the range of expression available makes my heart sing. 

This article, Podcast 070, and video series is focused on descriptions of the Port de Bras / “carriage of the arms” / arm movement exercises of the Cecchetti Technique of Classical Ballet. I have an upcoming series on Port de Bras from the Russian Technique as well, plus lots more fun with arm movements, ballet steps and choreography to come.

Port de Bras and Me

BIG CAVEAT: I am not trying to teach this port de bras series as any kind of a Cecchetti [or any other codified technique] specialist, guru, or purist. I am a liberal teaching artist and interdisciplinary dance educator and the intention here is to explore a variety of approaches, techniques, and movements, read what noted professionals have to say on the topic, and then integrate these various perspectives into learning ballet and dance.

Although I did study Cecchetti ballet technique early in my training, it has been decades since that time and my subsequent education has been eclectic and varied, having had the pleasure of working with Russian, Hungarian, and American teachers from a variety of schools at NCSA, then in college and graduate school.

So I’ve gone back to “the Manual,” that is the classic book The Cecchetti Method of Classical Ballet: Theory and Technique by Cyril W. Beaumont and Stanislas Idzikowsky, to try to learn these port de bras and film these videos, with with markedly imperfect results.

I love how inconsistencies in my execution of this series has led to conversations with Cecchetti technique fans and specialists in other parts of the world (some of whom are scandalized that I have shared these inaccurate portrayals of their beloved technique), and I look forward to sharing further resources and lessons in the future.

Please accept my apologies if you are personally offended by my flawed performance, I hope that at least some can see the beauty in being wrong 🙂 This could lead to me learning of further and better resources in practicing these port de bras, and possibly even a follow-up video series, based on recommendations for whom this is a specialization…

Meanwhile, enjoy these exercises as a range of expressive balletic upper-body options. I am excited for the synthesis that will come from cross-referencing with other systems and schools of thought, ultimately gleaning universal movement principles, graceful arm movements, and a vocabulary of pathways and qualities to draw from in improvisation, choreography, and other applications.

A conductor friend of mine was even interested in ballet port de bras and how they convey different moods and expressive possibilities in relating to music, how freaking cool! For those who want to try out some graceful arm movements to ballet music from Hawai’i, come along, and keep in mind that all of these videos, as well as future Port de Bras and upper-body movements, are included in my Arm Artistry Playlist on YouTube.

Podcast Episode 070: Creamy Cecchetti-Inspired Port de Bras – Arm Artistry in Ballet

Intro to Italian Port de Bras

In The Cecchetti Method of Classical Ballet, Beaumont and Idzikowsky explain, “In your Exercises à la Barre you have learnt the five positions of the feet and those elementary movements of the legs, the varied and skillful combination of which provides the framework for every dance and ballet. Port de Bras deals with the positions and movements of the arms.” (p.61)

Although there are eight official port de bras exercises in Cecchetti technique, Beaumont and Idzikowsky stress that the possibilities are limitless: “Exercises in Port de Bras can, of course, be varied ad infinitum, and depend on the taste of the professor and the needs of the pupil.” (The Cecchetti Method of Classical Ballet p.62)

The Importance of Space

Beaumont and Idzikowsky begin their exploration of port de bras with a brief explanation of the use of space in ballet, since these spatial concepts are critical to learning such techniques:

“Since both arms are active, you will now stand in the centre of the practice room, or at a convenient distance from the walls, so that your movements may be free and unimpeded. Now, in order to fix the precise direction in which the head should turn, or the arms be moved, we must consider the walls of the practice room as having eight imaginary fixed points. These are the four corners of the room and the centre of each wall. For the purposes of explanation these are numbered respectively…” (The Cecchetti Method of Classical Ballet p.61)

According to The Cecchetti Method of Classical Ballet, we have Enrico Cecchetti himself to thank for the descriptive numbering system of the walls and corners of the room in classical ballet: “It is to Maestro Cecchetti that we owe the invention of this device for assigning to any room a series of fixed points. Just as the circle of a clock face is divided into twelve equal parts which serve to mark the hours, so these imaginary fixed points in the room enable the pupil to execute a dance with a very confident sense of direction. It also enables the pupil to complete a pirouette at the point from which it was begun. And when the pupil emerges from the studies of the practice-room to display his skill in public, the same system may be applied to the stage.” (p.61)

However, it is important to note that the numbering system differs from school-to-school (therefore there is no universal direction #1, #2, etc, instead a particular system that is consistent within each technique- gets very interesting when exploring more than one approach!), so it is important to orient yourself to the numbering strategy first before trying to learn choreography from written descriptions that refer to directions in this way.

In addition to different spatial numbering, there are also different names for the positions for the arms (“First” position of the arms in Cecchetti and Russian techniques, for example, is not the same shape), and we will explore this more when interpreting the Vaganova or Russian port de bras and others. Luckily, there is some agreement on what the general arm positions look like as well as the directions or orientations of the body used in classical ballet, for more on that you may wish to see my video on the Ballet Orientations of the Body: 

Ballet Orientations of the Body YouTube Video

Going through “The Door”

Although all possible arm positions and pathways may be seen in choreography at some point, some are more commonly used and therefore important to learn. A particularly critical arm shape due to its ubiquity, is what is called fifth position en avant in Cecchetti Technique. This position is used in every port de bras exercise.

Beaumont and Idzikowsky explain: “It should be noticed that in the raising of the arms from one position to another, the fifth position en avant is all important. It is familiarly termed ‘the door,’ because, just as a door is the proper mode of entrance into a room, or in passing from one room to another, so the fifth position en avant is generally the pose through which the arms must pass when raised from one position to another.” (The Cecchetti Method of Classical Ballet p.62)

First Port de Bras

This is the first exercise of eight in the sequence, and I suspect it will resemble the first port de bras in other ballet techniques as well, but time will tell!

Special Thanks to Megumi Kopp of West Hawai’i Dance Theatre, who graciously provided permission to use her Ballet Piano Music from Hawai’i in these videos. Megumi’s music is available on Spotify, Apple Music, and https://store.cdbaby.com/Artist/MegumiKopp

Ballet First Port de Bras YouTube Video

The Cecchetti Method of Classical Ballet describes the first port de bras exercise in the sequence in this way:

“Stand erect in the centre of the room and face 2, with the head inclined to 3, the feet in the fifth position, right foot front, and the arms in the fifth position en bas. The direction of the body is croisé.

  1. Raise the arms to the fifth position en avant so that they face 2.
    Incline the head to 3.
  2. & 3. Open the arms to the second position, so that the right arm points to 1 and the left arm points to 3.
    Gradually incline the head towards 1.
    4. Lower the arms to the first position, and pass them to the fifth position en bas. ” (p.62-3)

Second Port de Bras

This is the second Cecchetti port de bras that I explored and one of the series that I am less confident is pure in it’s execution of the Cecchetti pathways. However, I particularly enjoy using epaulement or elongated shoulder twists you see in the video here, and hope you enjoy it for the pure joy of movement and beautiful shapemaking:

Ballet Second Port de Bras YouTube Video

Port de Bras Story” 1st-4th Port de Bras

It’s lots of fun to do to tell a little “story” with the arms while travelling through different pathways like we do in this choreography that explores the first-fourth port de bras:

Port de Bras Story – 1st-4th ballet arm exercises and imagery YouTube Video

Fifth Port de Bras

I realize that this is not an accurate rendition of the Cecchetti 5th port de bras, but was my best stab at it at the time and will be a jumping-off place for further exploration. If you know of any good online resources for learning the “true” Cecchetti port de bras series (especially 5-8, but for all of the upper body exercises), I will be sure to include them in future content on the topic.

If you’re just starting out with ballet port de bras, it is typical to practice the first through fourth (often practiced 4x each on the right and then the left) until reaching a quite advanced stage.

Fifth Ballet Port de Bras YouTube Video

Sixth Port de Bras

Again, this exercise is not technically correct in terms of adhering to a strictly Cecchetti execution of the port de bras, but my I think my best guess still yielded a very pretty choreography.

Sixth Ballet Port de Bras YouTube Video

Seventh Port de Bras

By now you realize that this is not going to be purely accurate, but again, if you want to try some different arm movement sequences, here’s another nice option.

Seventh Ballet Port de Bras YouTube Video

Eighth Port de Bras

In my research, I am noticing a build from in-place arm movements to those which transfer the weight and travel through space, and this resembles what is sometimes called “Grand Port de Bras” in a big sweeping circle. So fun to do!

Eighth Ballet Port de Bras YouTube Video

Questions for Reflection

  • Have you ever experimented with learning choreography from written instructions or a manual?
  • Are you familiar with ballet arm movements such as the Cecchetti Port de Bras series or another one, such as Russian or RAD? Or do you practice codified arm/upper body movements from another dance style or movement technique?
  • How does it feel to move your arms in this way? 
  • What sorts of moods or emotions can you conjure or have you observed  in dancing arm movements?

Please tell me about your experience and challenges with port de bras and arm movements on the A Blythe Coach Facebook Page or by email, I am delighted to continue to explore expressive use of the arms and upper body in dance.

May you enjoy this article and these videos in the spirit in which they were created, that of inquiry, exploration, and the wonder of movement!

Blythe Stephens, MFA
she/her or they/them
A Blythe Coach: ablythecoach.com
move through life with balance, grace, & power

DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

Gretel & Hansel Fairytale for Creative Dance – Music, Storytelling, Improv & Choreography

In October around Halloween time, I like to teach the classic story of “Hansel and Gretel,” or as I like to think of it, “Gretel and Hansel,” since alphabetically it follows, and Gretel is arguably the real hero of the tale.

Including a range of expression and emotional content, beautiful music, natural and supernatural characters, it is rich with possibilities for dance improvisation, choreography, and education. 

This story fits in well with witch dances and other spooky themes like ghosts, bats, cats, etc. and can be related to dreaming and courage in “Cinderella” (for which I also have a podcast, video, and blog), the Land of Sweets and Clara/Marie’s bravery in “The Nutcracker” (coming soon!) and tie in music appreciation from the opera and other sources.

Me as a child onstage at the Aloha Theatre in Kainaliu, HI playing Hansel (far right)

I had the pleasure as a young musical theatre performer to perform as Hansel at the Aloha Theatre in Kailua-Kona, HI. We didn’t have many boys in the musical theatre program at that time, so I had the opportunity to play diverse roles, also including Amahl in “Amahl and the Night Visitors” and a number of other roles before focusing in on ballet as a teen. This then led me back to the opera in my senior year at NCSA, dancing in the Piedmont Opera’s production of “The Merry Widow,” directed by Dorothy Danner. 

As far as I know, there is no “purely” ballet version of “Hansel and Gretel,” but if you know of one, please say so, I would love to see such a production, though the opera is also wonderful!

Gretel and Hansel Fairytale for Creative Dance YouTube Video

Hansel & Gretel in Dance Education

Betty Rowen’s book Dance and Grow includes a variety of themes to inspire creative improvisation and storytelling, including the “Cinderella” theme I shared this fall as well as “Hansel and Gretel” and others. 

Rowen points out that, “This story is particularly appropriate for developing awareness of mood and quality of movement. It includes happy play, feelings of being lost, surprise, excitement, and fear–all of which can be expressed in movement.”

“Hansel and Gretel” appears as Theme 3 from Dance and Grow, where Rowen suggests these scenes be accompanied by selections from Humperdinck’s famous opera:

Step 1: Children take partners, becoming Hansel or Gretel. All of them pantomime making brooms, but tiring of work so they stop to play and dance:

       Brother, come and dance with me,
              Both my hands I offer thee,
Right foot first, left foot then,
Round about and back again.

Action should follow words of the song, turning in a circle on the last line.

Step 2: Children are taken to the woods, where they become lost. Movement improvisation is done to feelings of being lost in the woods, and eventually becoming tired and lying down to sleep (music for “When at night I go to sleep/Fourteen angels watch will keep” can be used).

Step 3: Children awaken and see the candy house. They approach it cautiously.

Step 4: All the children may then move like witches coming out of the candy house, enticing Hansel and Gretel to come in.” (Dance and Grow)

A Blythe Coach Podcast Episode 069: Gretel & Hansel Fairytale for Creative Dance

Music for Improvisations & Choreography

For the “Brother, Come and Dance with Me” song and dance from Step/Scene 1, I found an online resource from Mama Lisa’s World, “A place for poems, songs, rhymes, and traditions from around the world for both kids and grown-ups to enjoy!” On the Come and Dance with Me Song with Recording page, Lisa says:

“Here’s a song called ‘Brother Come and Dance with Me’ from a Librivox rendition of Hansel and Gretel.  You can replace “brother” with “children” (or a child’s name).  This little song and dance can help children learn coordination and how to distinguish left from right.” Distinguishing left and right, directional and body part movements, kids love to swing their partner around or spin on their own.

In Step 2, where the children get lost searching for strawberries or night comes while they are waiting by the fire, music can be used from the Humperdinck opera or tracks that evoke fear and trepidation (let me know if you have favorites for capturing this mood!).

Then as they grow sleepy and curl up in the forest to rest, a version of “When at Night I Go to Sleep” or a lullabye suits the mood. Children like to act out falling asleep and waking, so this is a fun scene for a range of ages.

I also like to include the Sandman and Dew Man characters who help the children sleep and wake as choreographic ideas with older children.

For Step 3, Gretel and Hansel awaken and discover the Witch’s scrumptious house and finally have a good meal. It can be effective to accompany their encounter with the Witch, Rowen’s Step 4, using the opera music or contemporary witchy/Halloween music including tracks from Craig Wingrove such as this one.

In my version of the danced story of Gretel and Hansel, I like to include a concluding Step 5: an end-of-story celebration of being united again with their father or family and/or of the freeing of the trapped-under-a-spell gingerbread children, for which the opera music or Jack Grunsky’s “You’re Never Alone” song is appropriate. 

Grunsky’s theme is especially nice for use with young children, emphasizing Gretel & Hansel’s teamwork and companionship, and all those protecting them (also applies to the angels keeping watch, sibling support, even the birds in the forest!). Although they face a very scary situation, they are never alone and are bound to prevail!

My ABC “Gretel & Hansel” for Creative Dance Playlist is available on Spotify

Grimm’s Fairytales in German & English

Although in my work me mostly learn to tell stories through dance and movement, children love to learn and repeat famous phrases from fairytales, and the exchange between the Witch and Hansel & Gretel when they begin to feast on her house is a particularly beloved one.

I discovered that the storybook that my grandparents gave me as a child is a faithful English translation of the German original through my recent reading of the original in Mein Buch der Schoensten Maerchen, where the Witch speaks her classic lines upon discovering Gretel and Hansel chowing down on her hause:

“Knusper, knusper, knäuschen,
Wer knuspert an meinem Häuschen?” To which the children reply,
“Der Wind, der Wind, Das himmlische Kind.” (p.70)

The English translation from Hansel and Gretel by The Brothers Grimm/Lisbeth Zwerger goes:

“Nibble, nibble, munch munch.
Who is gnawing on my house?” …
“The wind, the wind,
The heavenly wind.”

In my telling of the story I usually omit the white duck which ferries Gretel and Hansel across a river to go home, but it is another example of supernatural/natural support for the pair (Weisse Ente Mein Buch der Schoensten Maerchen p.74) on their epic adventure.

Themes Hansel & Gretel shares with other Fairytales

It provides cohesion and promotes retention to connect each tale we tell to others the students are familiar with and which will be covered in the course.

Step 1, where Gretel and Hansel are toiling making brooms and then dance together follows the theme of working, then taking a break to dance and dream shared by the early scene in “Cinderella” where she is cleaning and imagines what it would be like to go to the ball and dance with the prince.

Fairytales of course include magical themes, especially good spells and bad curses like those bequeathed by the fairies in “Sleeping Beauty,” the Fairy Godmother’s good (but limited) spell in “Cinderella,” Witches’ curses in “Hansel and Gretel,” “Swan Lake,” and so forth.

Birds and Supernatural Creatures are also common ideas in “Cinderella” and “Hansel and Gretel.” “Hansel and Gretel” and “The Nutcracker” also share houses or entire lands made up of sweet treats and all three have courageous female protagonists. 

Imagery for Hansel & Gretel

I like using a variety of images, both linguistic and in the form of pictures, when teaching the “Gretel and Hansel” story, as they help provide different possibilities for visualization and dramatization. For this, I use a couple different books with evocative illustrations, in English and German, as well as a coloring page that I found for free online.

Students appreciate having a memento of telling the tale in their dance class, whether we draw or color a scene at the end of the session or I send it home with them. They may then retell the story to their family members in pictures, words, and movement.

Questions for Reflection

  • What is your favorite spooky Halloween tale?
  • Have you told the story of Hansel & Gretel? If so, what is your take on it?
  • What early storytelling, music, and movement experiences impacted you?
  • How will you celebrate Halloween and Autumn this year?

Come visit me at the A Blythe Coach Facebook Page to respond, I truly love hearing from you. Have a spooky and sweet Halloween and Autumn season!

Blythe Stephens, MFA
she/her or they/them
A Blythe Coach: ablythecoach.com
move through life with balance, grace, & power

Brilliant Batterie – Fluttering Footwork in Balletic Leg Beats

I’m bringing you a ballet concept today that is so fun to watch and also to do, batterie or beats of the legs which appear in sparkling variations and jumping or allegro steps.

For more on the various ways dancers move from place to place, you may be interested in the Do the Locomotion / Walk Like a Dancer blog, and for more on the basic types of jumps that exist in ballet and other dance forms (with or without beats), check out my Arts of Allegro blog.

The jumps are taught sequentially, building on our foundation of ballet jumping technique, which will begin with simple standing barre exercises and centre work, as well as specific foot, ankle, leg, and core training. More resources for preparing for and improving jumping are linked at the end of this article. 

As we advance our technique and performance practice, batterie becomes an exciting addition to our allegro options. It captures the exuberance, joy, and power of certain characters and situations and can be exhilarating as a dancer and audience member.

The companion podcast describing Ballet Batterie is Episode 068

Introduction to Batterie

In the classic text of Russian technique Basic Principles of Classical Ballet, pedagogue Agrippina Vaganova defines beating technique like so:

“Beats, the general French for which is batterie, are steps in which one leg is beaten against the other. Beats bring into ballet the element of brilliance, virtuosity, and therefore the execution of them does not allow any carelessness, approximation or simplification, or they would lose their raison d’être. In the practice of beats one must adhere to the following rules necessary for a sharp and brilliant beat. During the beat both legs must be equally well extended, one should never beat with one leg while the other is in a passive state. Before each beat one must not forget to open the legs slightly, so as to get a sharp and clear-cut beat. In this manner, when a beat is done from the 5th position at the beginning of the jump, the legs must be slightly opened to the sides. If you don’t follow this rule, you’ll get a fuzzy smear which will look more like an obstruction to the dance than a virtuoso pas.” (p. 102)

Eliza Gaynor Minden echoes this sentiment in her description of royale: “Known as changement battu in the English system, royale is most often a changement with a beat at the beginning. Getting it right, so it doesn’t look like a sticky changement, is actually more difficult than entrechat quatre because it requires opening the legs to a small but clear second position en l’air before beating.” (_The Ballet Companion_ p.166-7)

Vaganova goes on to opine that as such jumping techniques are taught they should not be watered down: “Beats should not be simplified but, on the contrary, practised in their most complex form. For instance, small beats like royal, entrechat-trois, -quatre, -cinq, should be done close to the floor; this will force you to cross the legs very quickly with a short, sharp movement. This is much more difficult, but there is more compactness, energy, and brilliance in such beat. If these small beats are done during a big jump, high in the air, you have enough time to do the beats, but the performance loses brilliance.” (_Basic Principles of Classical Ballet_ p.102)

“There are three classifications of beats: pas battus, entrechats, and brisés,” argues Vaganova, so let’s look at how these jumps are taught in Russian and Cecchetti techniques as well as in America. (_Basic Principles of Classical Ballet_ p.102)

Make your beats brilliant with my YouTube Tutorial on Ballet Batterie

Pas Battus

Eliza Gaynor Minden describes battu in The Ballet Companion: “To perform a step ‘battu’ you ‘beat’ your thighs: crisscross your legs in the air so they switch places. Certain steps don’t switch feet: you separate your legs just enough to smartly close and open them again, producing the effect of clapping your legs as you might clap your hands. It’s really the thighs, not the ankles, that beat.” (p.166, emphasis mine)

It’s amazing how versatile batterie can be, in fact according to Gaynor Minden, “Almost any jump can be performed battu; additionally some steps–such as brisés, cabrioles, and entrechats–are beats by definition.” (_The Ballet Companion_ p.166)

“Any step embellished with a beat is called pas battu,” clarifies Vaganova, “When the pupils begin to do the more difficult pas allegro, these pas can be done with a beat; for example, saut de basque, which is very difficult, jeté en tournant with a beat, which is usually done by men, etc.” (_Basic Principles of Classical Ballet_ p.102)

There is a method to approaching batterie, and Vaganova suggests that “It is easier to begin the study of beats with échappé, and then work on assemblé and jeté.” (_Basic Principles of Classical Ballet_ p.103) Indeed, this is the order that I share jumps which beat the legs: having established basic strength and coordination through barre and centrework, we learn basic jumping technique landing on two feet and then one foot, then progress to royale, échappé battu, then assemblé and jeté battu and further entrechats.

Blythe springing into the air, performing brilliant ballet batterie or leg beats.

Varieties of Entrechats

Batterie have various origin stories, some unverifyable. According to Gaynor Minden, “Entrechats begin with the relatively simple royale. Louis XIV is said to have invented this step in his attempts to master entrechat quatre. But this is disputed, and some maintain that Louis’s royale was actually an entrechat cinq.” (_The Ballet Companion_ p.166-7)

Gaynor Minden explains the numbering system of entrechats: “As the numbers grow bigger the steps become harder. In entrechat quatre, or entrechat four, the legs cross twice in the air so you land in the same position you started from. Each crossing of the legs raises the number by two; an entrechat six crosses the legs three times in midair. The front leg goes to the back, then returns front, then ends in back. The terminology is not so mysterious if you think of it this way: each opening of the legs counts as one, and each closing of the legs counts as one.” (_The Ballet Companion_ p.167)

There are endless variations of batterie and entrechats. For examples, Gaynor Minden describes: “Entrechats can travel (an entrechat de volée, ‘flying’), or land on one foot with the other in sur le cou-de-pied. In most schools even-numbered entrechats land on two legs, odd on one: an entrechat trois is a royale that ends with one leg sur le cou-de-pied front or back, an entrechat cinq is an entrechat quatre landing the same way.” (_The Ballet Companion_ p.166)

Entrechat Quatre

The Cecchetti Method of Classical Ballet provides a detailed description of Entrechat Quatre, an extremely common ballet beat:

“Stand erect in the center of the room and face 5, with the head upright, the feet in fifth position, right foot front, and the arms in fifth position en bas.
I. Demi-pliez and, with a little spring slightly upwards into the air off both feet.
While the body is in the air–
Simultaneously interchange the feet–allowing the knees to bend–and beat the feet one and against the other.
At the moment of alighting–
Simultaneously interchange the feet and come to the ground–allowing the knees to bend–with the feet in the fifth position, right foot front.” (p.213)

Further clarity comes from several footnotes. In Entrechat Quatre footnote 2 the activity of both legs is stipulated, “That is: as the left foot passes in front of the right foot, the right foot passes behind the left foot.” (_The Cecchetti Method of Classical Ballet_ p.213)

In Entrechat Quatre footnote 3 more attention is given to where the legs beat: “In the execution of entrechats, each foot must beat one against the other from the base of the calf downwards. If the heels are forced well outwards and the insteps are well stretched the movement is not difficult to acquire.” (_The Cecchetti Method of Classical Ballet_ p.213) Although this manual specifies that the calf and below beat, I teach along the lines of Gaynor Minden, where we visualize the thighs, even the thigh bones, crossing to get a strong and full beat of the whole leg.

Cabriole & Brisé

Vaganova teaches that “There are two kinds of brisé: (1) those that end in 5th position, and (2) those that end on one foot dessus or dessous.” (_Basic Principles of Classical Ballet_ p.106)

Gaynor Minden describes the shape and action of these movements: “Cabriole and brisé beat the legs at an angle to the body. Cabrioles can be done to the front, side, or back, with the angle of the legs ranging from very slight to above 90 degrees. Brisé is a traveling variant of assemble battu. The effect of brisés is amplified when they are performed one after the other in quick succession. done alternately from front to back, the step becomes the spectacular brisé volé.” (_The Ballet Companion_ p.166)

Preparing for Jumps & Batterie

Can’t wait to get started, but not sure where to begin your batterie training? I recommend starting with Conditioning and Cross Training, such as Foot and leg strengthening, & core work, then a Dance Warmup and Ballet Barre training with an assortment of Battements (brushes, kicks), including:

Then, as you grow stronger and more stable, you can incorporate jumps such as Saucy Prances & Sautés, Piquant Springing Prances, Frothy Frappé & Jeté, & Gorgeous Glissade + Assemblé Jumps, then integrate the batterie described in this article.

Questions for Reflection
  • Have you tried petit battement, changement royale or other leg beats in ballet? 
  • What do you enjoy or find challenging about jumps or beats in dance?
  • Do you enjoy seeing this sort of virtuosity in performance (in certain roles), or are there other movements that you find more impressive or enjoyable?

Blythe Stephens, MFA
she/her or they/them
A Blythe Coach: ablythecoach.com
move through life with balance, grace, & power

DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

References

_The Cecchetti Method of Classical Ballet: Theory and Technique_ by Cyril W. Beaumont and Stanislas Idzikowski
_The Ballet Companion: A Dancer’s Guide to the Technique, Traditions, and Joys of Ballet_ by Eliza Gaynor Minden
_Basic Principles of Classical Ballet: Russian Ballet Technique_ by Agrippina Vaganova

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