Alignment - the relationship of the skeleton to the base of support and line of gravity.
My alignment plays a crucial role in my quality of line as well as for stability and control in body skills such as balances, falls, jumps and transfers of weight.
The base of support is the body part/s touching the ground. The more bases of support you have the more stable the body is.
The center of gravity is where most of the dancer’s weight accumulates (in the pelvis when standing upright).
The line of gravity (plumb line) must travel through the base of support to be able to balance in equilibrium.
The six points of alignment are the cranium, lobe of the ear, point of the shoulder, behind the patella and in front of the ankle.
Shoulders, hips and knees should be level.
Principles of alignment:
Correct posture checklist:
Postural awareness: I need to be aware of the curvature of my spine so that I do not put strain on my lumber spine but instead that my sternum and the centre of my pelvis are in alignment (this also engages my core). I should be aware of the placement of my shoulders so that they do not roll forwards and curve but instead maintain an open chest.
My alignment plays a crucial role in my quality of line as well as for stability and control in body skills such as balances, falls, jumps and transfers of weight.
The base of support is the body part/s touching the ground. The more bases of support you have the more stable the body is.
The center of gravity is where most of the dancer’s weight accumulates (in the pelvis when standing upright).
The line of gravity (plumb line) must travel through the base of support to be able to balance in equilibrium.
The six points of alignment are the cranium, lobe of the ear, point of the shoulder, behind the patella and in front of the ankle.
Shoulders, hips and knees should be level.
Principles of alignment:
- The centre of the patella should be directly aligned over the 2nd metatarsal. This means no inward (medial) or outward (lateral) rotation of the knees.
- The hip, knee and ankle should always be in equal rotation
- The spine should be lengthened but maintain the natural curve
- Mandible parallel to the floor
- The lower leg should be aligned like ‘building blocks’. This means no sickling (pronating) or rolling (supination) of the ankles.
- Weight should be evenly spread between all toes
- When flat footed 2/3rd of weight should be on the ball of the foot and the other 1/3rd on heel (so that I am ready to move and don’t have to spend time transferring weight which is helpful when trying to accent beats).
- No hyper extension or flexion
- Sternum and pubic bone aligned engages the core
- Pelvis should not be posteriorly aligned nor anteriorly
Correct posture checklist:
- Weight is evenly spread over the metatarsal arch
- The tibia and fibula and balance on top of the talus (ankle)
- The pelvis balances on the femur. When this is done the muscles of the lower back and abdomen and thighs are in equal contraction
- Relaxed patella
- Upper back supported by thoracic vertebrae. Natural curve with shoulders relaxed.
- Weight of head even on top of cervical spine
- Chest lifted and open with sternum directly over the balls of feet
Postural awareness: I need to be aware of the curvature of my spine so that I do not put strain on my lumber spine but instead that my sternum and the centre of my pelvis are in alignment (this also engages my core). I should be aware of the placement of my shoulders so that they do not roll forwards and curve but instead maintain an open chest.