Flexibility classes focus on conditioning, strengthening and stretching specific areas of the body, crucial to success in your Russian Exotic training. Most roadblocks we run into during training can be traced back to imbalances of the body. Over worked and underdeveloped muscles create posture issues that decrease a dancer’s range of motion and inhibit the ability to achieve mastery in elements. Hyper flexibility paired with a failure to strengthen crucial surrounding muscles, is an injury waiting to happen. The athleticism of Russian Exotic fit style requires a strong, balanced body and that is what KISKA sets out to help you achieve.
In class we work to achieve and maintain both active and passive flexibility. A large part of the curriculum focuses on building muscle and learning how to use this strength to maintain good posture, avoid injury and increase flexibility in surrounding areas. Condition the body to move with strong, proper form and control through sequences that increase range of motion and unlock stiffness and clicking of joints. Finally we ease into deeper stretches to push our bodies passed perceived limits of flexibility, while maintaining our strong foundation.
Flexibility plays such an important role in not only choreo and tricks, but holds such a large part of keeping our bodies healthy and injury prone. When our bodies are malleable and flexible we are able to claim a larger range of motion in our tricks and choreo, and more importantly, allow our muscles to stretch and roll when going in and out of these moves. We have designed these classes to not only help with flexibility, but also to improve your strength. So no matter where you are in the flexibility spectrum, our classes will help you improve overall.
Technique walks you through the tiny details, worked tirelessly to achieve smoother more intricate movements. These details are the difference between the same move looking either stiff or stylized. We will walk you through how to get the most out of your moves and develop correct technique to take your dancing to a more refined level.
Subsequently, technique classes will also train you to develop the proper technique, form, prehab, and conditioning to strengthen your body to safely perform tricks such as kips, flips, balance moves. Safe and strong exotic tricks begin with balanced body mastery; strength of surrounding muscles, and appropriate active flexibilty.
Prerequisites: No experience required for any of our Flex + Technique classes.
Splits classes focuses on getting deeper in your left and right splits and leg extensions. We use splits in every area of exotic (aerial elements, leg work, floor to pole and floorwork) which is why it is very important to develop active and passive flexibility in the hamstrings, calves, hips, psoas, quads and glutes. Squared splits, ballet splits and proper alignment will be extensively covered as to prevent injury and increase mobility..
Equipment Needed: Yoga Mat, Knee Pads, Yoga Blocks, socks
Having a strong and flat fold over and deep straddle is a necessity for any russian exotic dancer. The deep ab strength achieved in pancake class is needed to be able to maintain correct muscle control and engagement in most lifting moves. Develop flexibility in the hamstrings, lower back, and hip flexors, while increasing strength in the back, abs, quads and psoas.
Equipment Needed: Yoga Mat, Yoga Blocks, Knee Pads, Weights (ankle weights can be used to increase strength and range of motion)
Our shoulders and backs take on the brunt of the work when we are talking about Russian exotic. Active flexibility gains are needed to achieve the most sought after tricks and transitions. Rotator cuff injuries can be common due to overworking and under stretching, as well as failure to work all surrounding muscles to achieve and maintain active flexibility and complete range of motion. In class we will open tight pecs, release tensions in the traps, engage the lats and rhomboids, correct years of lazy postural issues and reset and revive overworked tense and tight shoulders. Bridge work and wheel flexibility will help to open the shoulders and upper/mid back.
Equipment Needed: Yoga Mat, Yoga Blocks, Weights (ankle and wrist weights can be used to increase strength and range of motion), yoga strap
Pointe work is all about getting the dancer on top of their toes, understanding where the strength, balance and agility of heel work come together. Create smoother movement in your dance and transitions. Learn to translate important ballet technique and training into your russian exotic to prevent injury and grow your repertoire.
Equipment Needed: 7-8 inch Platform Heel Sandal Style, Yoga Mat, Yoga Blocks, Pole (or other sturdy surface to hold onto)