Embrace the grace, strength, and beauty of ballet from day one
So you've decided to start ballet? Wonderful! Whether you're 8 or 80, ballet offers a unique combination of artistic expression, physical challenge, and pure joy. That first plié might feel unfamiliar now, but with patience and practice, it will become as natural as breathing.
Why Start With the Plie?
The plié (pronounced plee-AY) is the foundation of nearly every ballet movement. It's how dancers begin and end jumps, soften landings, transition between steps, and maintain turn-out. Think of it as the ballet equivalent of a warm hug—it prepares your body for what's to come and keeps you safe while moving.
The Anatomy of a Perfect Beginner Plie
Starting Position
Begin in first position: heels together with toes turned out to form a straight line. Your turnout should come from your hips, not your knees or ankles. If you can't turn out much at first, that's perfectly fine—work within your natural range of motion.
The Descent
Keeping your spine long and tailbone pointing down, slowly bend your knees outward over your toes. Imagine you're sliding down a wall with your back. Go only as deep as you can while maintaining your heels on the floor.
The Ascent
Engage your inner thighs and glutes as you push through the floor to straighten your legs. Imagine you're pushing the floor away from you. Maintain your turnout throughout the movement.
For proper alignment, imagine a triangle connecting your two shoulders and your pelvis. Try to maintain this triangle shape throughout your plié without shifting your upper body forward or backward.
Common Mistakes & How to Fix Them
➊ Tucking Under
Many beginners tend to tuck their pelvis under during pliés. Instead, maintain the natural curve of your lower back by imagining you're holding a peach between your lower abs and spine—don't squash it!
➋ Knees Over-Toeing
Your knees should always align with your toes throughout the movement. If your knees are drifting forward instead of tracking over your feet, reduce your depth until you can maintain proper alignment.
➌ Gripping with Toes
If you find yourself clawing the floor with your toes, consciously spread them wide and imagine you're creating a "tripod" foot with weight evenly distributed between the ball of your foot, your pinky toe edge, and your heel.
Beyond First Position
Once you've mastered the basic plié in first position, you can explore other positions:
Second Position Plié
Feet are wider than hip-width apart, toes turned out. As you bend your knees, ensure they track over your toes. Your heels will naturally lift off the floor in a grand plié (deep bend).
Fourth & Fifth Position Plié
These more advanced positions require greater hip flexibility and strength. Don't force these positions—work within your comfortable range of motion to avoid injury.
Building a Practice Routine
Consistency is key when starting ballet. Aim to practice for just 10-15 minutes daily rather than one long session weekly. Here's a simple routine to get started:
- 2 minutes: Warm up with gentle ankle rolls and leg swings
- 3 minutes: Practice pliés in first position (8 slow, 8 medium tempo)
- 3 minutes: Practice pliés in second position (8 slow, 8 medium tempo)
- 2 minutes: Stretch your calves, hamstrings, and inner thighs
Progress in ballet is measured in millimeters, not miles. Celebrate small improvements—an extra centimeter of depth in your plié, slightly better turnout, or improved balance. These tiny victories add up to significant progress over time.
Embrace the Journey
Starting ballet as an adult beginner can feel intimidating, but remember that every professional dancer once took their first plié. The beauty of ballet isn't in perfection—it's in the journey of learning to move with intention, grace, and strength.
Be patient with yourself, listen to your body, and most importantly, enjoy the process. That first plié is the beginning of a beautiful relationship with dance that will strengthen not just your body, but your mind and spirit as well.
Now, let's dance!
