How to improve your extensions! The Bolshoi Way | VeganOnPointe

Extensions!
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Hi KZbin, my name is Lara Paraschiv and I am one of the very first Canadian's to attend the Bolshoi Ballet Academy is Moscow, Russia.
Many of you follow me on instagram where i post my progression and improvements while staying at the academy.
/ veganonpointe
From this I have recieved many inquiries about the academy, living in Russia, tips for improving ballet technique, Russian food and more!
I have created this youtube channel to answer all of your questions and share my experience at the academy with you.
I hope you all enjoy the vlogs as much as i absolutely enjoy being at the academy❤
www.gofundme.com/ballerinasdream

[@maggie4899]

It would be so wonderful if you could create a follow along tutorial with a lot of these exercises!!!!

[@VeganOnPointe]

That is a great idea! 💡 ❤️🥰

[@maggie4899]

Yes! Because there is so few extension tutorials on KZbin!!!!!

[@potatoes422]

the improvement clip to clip is SLAY!!! amazing

[@VeganOnPointe]

Thank you!!!

[@minacarter2079]

My hips have been clicking, snapping and popping when I do any form of adage/extension, and it's SOOOOO PAINFUL! I really struggle because my hips hurt when I lift my knee, any tips? Great video btw, you're a lovely dancer X

[@VeganOnPointe]

Why thank you Mina for your comment! and I would go to physio to get that checked out! Try doing release techniques using massage balls into the muscles around your hips, there could be muscles there very tight holding the hip in place causing that pain! Check your iliaspoas and hip flexors to see how tight they are and if they are the cause! Lisa Howell has information on this as well!

[@VeganOnPointe]

Massaging and releasing techniques !

[@ellagraceb.3380]

Hii I'm not a professional but you are probably clenching your hips. I had this problem too because I was forcing my leg up high and didn't have the strength to hold it up. I would recommend that you try and activate not just one muscle and especially your core :)

[@nicolemoyer7880]

Thank you so much! Your tips have really helped my extensions and eased my hip pain!

[@hannahaikava8941]

Thank you so much for uploding this Video again. I could not see the first one. My holidays start now and that means no trainig in the regular way. I wanted to do some exercises at home and your Video just came at the right moment. Thank you very much!

[@veronika.ballet]

I Always using my Quads... I know everything about the right muscles but my Quads Starts working in every Position... I try to avoid it but it's so hard. I cant stop it. really frustrating for me!!!

[@BboyFarii]

Well, quads do most work ! Just try to use them as less as possible. There are no other muscles that extends the knee, but you may try to use less the rectus femoris, and work more on the vastus. There is a general deinformation of biomechanics and anatomy in dance, quadriceps are a hugely important part of ballet dance, reason why ALL ballet dancers have STRONG quadriceps (strong not being equal as big, and that's an important fact to consider in ballet training).

[@Parnder]

Same

[@Grace-wh8ky]

same!!

[@viridiana3013]

Same! I can’t get my leg higher than 90 because my quads start to grip!

[@genevieveguertin1317]

Same!!

[@aiya3130]

Holy moley I just tried the thing where I focused on using the hamstrings and turnout and gluteal muscles instead of the quads and that alone made it 10,000x easier. :D Mind blown!

[@noesaxemard499]

"Ala seconde" 😊 :"À la seconde" ça s'écrit comme ça !!

[@r.aloisiusagungwardhana2416]

Oui.. C'est ça.. 👍

[@hi6880]

Noë nono oui

[@yui708]

This is so so so helpful!!! Thank you very much 🥰

[@randomdancerdibz6043]

Super inspiring and helpful! I could only get to about 90 degrees a la seconde I Already noticing differences!

[@VeganOnPointe]

Hello, everybody! Thanks for watching! I've received a lot of great questions and finally for the first time I will be answering them with a friend of mine in a Q & A video!! Please reply to this comment with your questions or comment on my most recent post on instagram - @veganonpointe!

[@yanghaoran9567]

beautiful! and thank you

[@carolinaabrego2039]

Y excelente vestuario adecuado y cómodo.

[@raebraebla]

Thank you so much! This is such a motivational video with the transformation of you. I hope with preserverance in stretching and ballet exercises I can develop such flexibility and strength too.

[@MoonStoneChannel]

Omg, your legs are high like Guillem 's! So perfect 👌

[@user-zp9jj1vj8y]

очень интересно, спасибо)

[@meganmccarthy6905]

YES A VEGAN DANCER

[@i.f.1943]

Can you do a video on strengthening the supporting leg/knee? Every time I try to put my leg up, the knee of my supporting leg bends

[@mariaelenataiano]

Thanks!!! 🙏🌸🙏

[@AggresivelyBenign]

Thank you!

[@Nobody-vl2xc]

My back Muscles r really tight and when ever I do one of this extensions then back automatically bands so if you could help I will be very happy sorry on commenting on an old video but I really need extensions. So any tips and great blog thank you

[@autumnpendergast9151]

some great moves, but what about if the leg is at a much lower angle. I can 'just' shoulder my leg but it is about 20 degrees or more away from my head. In attitude it is probably not much above 90 degrees from the floor. That is my legs are pretty darn low. So the question is, are all the exercises applicable at a lesser strength/flexibility or should I focus on my flexibility more first before letting go? If that makes sense...

[@VeganOnPointe]

tani thunderballs yes of course flexibility first before strength! Doing lots of stretching and practicing for splits is the best way to start! Thats how kids do when they start dance, they start practicing and training for their splits on the ground where gravity assists in the stretch. Then the next step is to oppose gravity and hold it in the air.!

[@VeganOnPointe]

Sorry i mean oversplits!!

[@paulineboghosian8535]

how do you use your hamstring instead of your quads?

[@abigailp5114]

How long did your specific improvement take? Also, how do you keep your leg behind your arm?

[@gcbl020301]

this is great thank you

[@lb9064]

Hello, I found this video to be very helpful and I will most certainly start doing these exercises to improve my extensions. What is the age limit for training at the Bolshoi? How does one get in? I have tried searching the Bolshoi website but as I am not fluent in Russian....I am not able to access a lot of the content. As a reference..Bolshoi is one of my dream schools, along with Vaganova Ballet Academy, and I would love to train at one of them but I am already 19 years old and very technically behind... Thank you for your answers!

[@d.mclovin5701]

Musical Bunhead how did it work out?

[@luanalavareda9013]

@@d.mclovin5701 i want to know too

[@crazydudeguy88]

hi, thanks for your video. It seems to me like at the Bolshoi there is placed more importance on high leg raise and flexibility than elsewhere, is that right? How much time would you say the Bolshoi student spends on flexibility each day and how much time in ballet class or practice by yourself? (just out of interest and analysis) ;)

[@Rehima23]

crazydudeguy88 I am interested in this answer as well. I do not feel as though I train extensions enough. Please respond :)

[@giannamilo216]

I spend time studying in perm and just short period at the Bolshoi in summer. I can say that leg raises in perm of very most girls were Not as high as the Bolshoi academy girls. There was more importance placed on technique I guess. Not so much flexibility.

[@dpara22]

crazydudeguy88 see below my answer !

[@SP-85]

Works if you are hyper mobile.

[@thedeeyar538]

Are you going to make a follow along??

[@hearts4cha]

Um i cant get my leg high but can extend it,if i dont my leg goes down please anyone reply or give me a tip or vid

[@lojainnasr3574]

Lovely video!!!! Amazing work, I'm 12 and truly admire the Bolshoi!! I have two questions, please respond. How'd you audition for the Bolshoi academy? If through an audition video please post it. EDIT: After searching through your channel and reading comments I found it so never mine XD. And where do Bolshoi students get the uniform leotards? They are stunning and have such high leg cuts. I really like how high they are it makes lines look generally better.

[@VeganOnPointe]

N/A N/A you get them from the grishko store in moscow! And at a better price!!

[@elsypie9834]

A new Joy Womack is in the making!

[@blueserenity1276]

Good suggestions but sound on the video is hard to hear please re do with better sound,

[@thatlovelydancerIlao]

Thank you. Video volume low though but some good tips that I could hear

[@silverkitty2503]

Could you when working against dark backgrounds wear clothes that are light so we can see your body movements? Its hard with dark on dark ..thank you for the video its amazing :)

[@VeganOnPointe]

Thank you for your comment, sorry I thought this was re hyperextension video. I used what I had to keep me warm in the hallways for conditioning and stretches.

[@RachelWalker01]

Do you do these exercises when you're warm? Pleas respond!

[@VeganOnPointe]

Rachel Walker Of course! See my warmup video as to see my typical morning routine!

[@RachelWalker01]

Thanks!

[@chickennuggies960]

I can lift my right leg up but, not my left leg. What should I do to lift both legs up equaly?

[@h4rt76]

practice more on your bad side. like twice as much as you do on your right side. but make sure you’re practicing both so you don’t lose strength

[@Missdaintypearl]

Great video ! My muscles are aching to stretch lol :) what kind of band are you using ?? Thank you ♡

[@dpara22]

Nicole Dickey she is using Gaynor band!

[@Missdaintypearl]

Dariana Paraschiv Thank you soo much ♡

[@sabrinatscha2554]

Ten thumbs up for the music

[@BboyFarii]

It's nice to see a video like this from a student at such an important ballet school, but I guess you don't have anatomy classes at the Bolshoi ? There are some misconceptions about muscles, and talking about flexibility, strength and mobility is quite hard, there are lot of things to think of, and in the end, not all of us can lift our legs to 135° or higher because our bones, joints, ligaments, tendons, muscles or anything is just not made to be able to do it.

[@dpara22]

If there is no "joint limitation" from a bone structural perspective -rare cases, then the extensions (flexibility and strength) can be achieved with intelligent work, patience and perseverance. The belief that flexibility of connective tissue can not be attained - if you are not innately flexible/ mobile or hypermobile - IS a MYTH. The physical body has amazing capabilities... Check out the amazing work of Lisa Howell, physiotherapist from Australia. There is plenty of free material on her website.

[@YusYusof-ru1vy]

5 to

[@VforRF]

самый родной в мире коридор

[@lckcyy]

14:39 what do you mean lifting out of the hip??? then the body won't be in a square with the shoulders i thought that's what we've been taught

[@VeganOnPointe]

The hips are square to facing the front but when lifting the leg up into a high developpe there is a tilt of the hip sideways, its a lift out of your standing hip to be able to lift your other leg!

[@lckcyy]

@@VeganOnPointe thanks for the tip!!! i didn’t expect u would reply!

[@rita6276]

How long do you hold the stretches for?

[@VeganOnPointe]

Not long! i always try to do dynamic stretching! Therefore i dont hold anything for longer than 30 seconds! unless there is a tightness and I feel I need a bit longer, then i stay as long as my body feels it needs ! never push anything that is painful!

[@rita6276]

@@VeganOnPointe thank you 😊

[@maggieroquemore1994]

My issue is strength

[@allisonfleming9857]

When the before isn't when close to where you are😳

[@marianaamadorgastelum6007]

Hey! I had no idea you had a channel! Are u still here in Moscow?

[@VeganOnPointe]

Mariana Gastelum yes i made it while in moscow! But no i am training in new york this year!

[@marianaamadorgastelum6007]

OK! hope to know how are you doing there ! :D

[@HappyHopping11]

camera too far, can't see too clearly as some part of the video is dark say at (7:00)

[@dennislandmesser]

The sound is off

[@dpara22]

I can hear the sound just fine! Do you have it turned on? I do not understand how this youtube functions anymore. Are you In NA?

[@s.7184]

Can't hear you. The music is so much louder than your voice.

[@carolinaabrego2039]

Vega on. Buena instructora pero malas tomas de vídeos. Muy lejos.

[@guillermoespinosa1051]

el fondo musical esta fuera de lugar con el video

[@Handiman544]

Of course as time passes, age does catch up and many dancers wind up with on-going pain in joints and tendons that lasts for the rest of their lives. They can even wind up crippled. But, this is the price that is paid to dance.

[@dpara22]

J kK only if they are training incorrectly which seems to be the case in NA ; or if they get over worked - used in performances! Although a major issue plays the selection of types of body - hypermobile; hyperflexible !

[@ederreis3394]

you are sick!!

[@thorick590]

thanks for the video.. The extensions are really impressive. I have to say though that in performance lifting extensions like that generally detract from the artistry because it draws too much attention to the lift and is distracting.. maybe it would be like the men developing big bicep arm muscles, bodybuilder style, then going on the stage and flexing their bigger biceps at every opportunity body builder style.. just my opinion.. not a criticism since it is about aesthetic for which there is no right or wrong...

[@kana1075]

Can someone with big thighs, big tummy, and 60+ weight do ballet? Ps. That someone is me XD

[@Estertje93]

Jimin's Missing Black Hair Everyone can do ballet :)

[@VeganOnPointe]

Of course!!! Ballet can even help you with that too!!

[@annihelariutta5462]

Andrea Macam Of course just go for it 😄

[@jackytannet6468]

.

[@brisafranca8067]

5:30 Lovely legs

[@TheRossana111]

This is gymnastic , no dance..

[@VeganOnPointe]

Rossana Russo Pavone this is not a 'video of dance' . This is a video using gymnastics to improve the technique in ballet.. All ballerinas know to do cross training and do gymnastics in order to achieve the beautiful aesthetics required in ballet. The body needs to be fit and strong enough to perform the technique and display the artistry required for performance.. Reason why in reputable schools like bolshoi, vaganova academy, royal ballet paris opera, put their youngest students into pre ballet in which they only do gymnastics. They do not do any ballet at all in their first years as they must achieve the required body strength and flexibility desired for ballet.

[@dpara22]

Have you not read the title of the video? You obviously have no ballet ?dance background to make such comment. You would have known WHAT IT TAKES to "dance" or to express artistry, BTW something NOT claimed by this video. You would know of the extent of work the body has to undertake 8-9 years in embodying the technique (the ability of body to build on the difficulty required )Would you call 32 fouttes- gymnastics not dance?

[@annihelariutta5462]

Rossana Russo Pavone It actually Is dance. Dancers need to condition and practise before they can move their bodies. That’s at least what I as a dancer have noticed 🙂

[@AlphaGeekgirl]

You cannot convince me that you’re “before” Is really before. It looks more like after about several years of practice

[@VeganOnPointe]

I do not need to convince you of anything . Facts and truth stand on their own - irrespective of your denial.