Bio: Following her career as a soloist with The Royal Ballet, England, Hilary Cartwright became a director, teacher, coach and stager. She’s been teaching Yoga for Dancers for the past 20 years, after opening White Cloud Studio in NYC. Daphne Fernberger is a Level 7 student at American Ballet Theatre’s Jacqueline Kennedy Onassis School. For more information about Daphne, go to www.hilarycartwright.com
Dancers of all genres (and women in general) yearn for long, lean legs, and even more so, injury-free bodies. One important element to achieving both of these things is stretching—correctly, that is. With the help of Hilary Cartwright, DS brings you three exercises that will stretch every angle of your hamstrings, resulting in beautifully toned, strong legs.
BEFORE FIRST STRETCH
Before stretching, warm up the body with aerobic exercise (like light jogging) for five to 10 minutes. Then allow 10 seconds for each stretch on a continuous exhale, recover and relax. Repeat all five to six times on both legs.
Hamstring stretch #1
Begin in first position with right hand on the barre. Bring right leg into passé at the front of the knee, then extend into front attitude while the left leg pliés. Grab the foot from underneath the heel with the left hand and extend the right leg, while simultaneously straightening the left leg. Continue to grow while leaning back slightly toward the barre.
1. Relax neck.
2. Keep eyes focused above toes.
3. Engage abs.
Hamstring Stretch #2
Start in first position with the left hand on the barre. Bring the right leg into retire at the front of the knee, then extend into front attitude while the left leg pliés. Using the right hand, grab the foot from underneath the heel and slowly straighten the right leg, while keeping the left bent. Continue to slowly open the right leg to second.
1. Keep right hip back.
2. Keep back straight.
Hamstring Stretch #3
Start on all fours. Push the heels back and straighten the legs and arms (like downward dog position) with feet slightly turned out. Keep focus between hands and push shoulders and ribs toward the pelvis. Bend right leg, then straighten it toward the back wall in a scooping motion. Slowly raise it into penchée position, keeping the hips parallel to the floor. Lift up and back over the standing leg to feel stretch.
1. Push back from arms.
2. Drop active hip.
3. Keep focus between hands.
Go to dancespirit.com/ to see Daphne demonstrate these stretches. Just click on “Videos.”
Photography by Matt Karas. Hair and makeup by Angela Huff for Mark Edward, Inc.
(From left) Darriel Johnakin, Diego Pasillas, and Emma Sutherland (all photos by Erin Baiano)
Dance Spirit's 2019 Cover Model Search finalists: Darriel Johnakin, Diego Pasillas, and Emma Sutherland! One of them will win a spot on Dance Spirit's Fall 2019 cover. Learn more about the dancers on their profile pages, and then vote for your favorite below. You can vote once a day now through July 15.
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Isabella Boylston in "The Bright Stream" (Rosalie O'Connor, courtesy American Ballet Theatre)
Beloved by ballet fans for her lucid technique and onstage effervescence, by her Instagram followers for the deftly curated photos and videos she shares of her glamorous life, and by fangirl Jennifer Garner for all of the above, American Ballet Theatre principal Isabella Boylston is one of the rare ballet stars who's achieved mainstream fame. A native of Sun Valley, ID, Boylston trained at the Academy of Colorado Ballet and the Harid Conservatory before joining the ABT Studio Company in 2005. She entered the main company as an apprentice in 2006, and attained principal status in 2014. In addition to her successes with ABT, where she dances nearly every major ballerina role, Boylston has served as artistic director of the annual Ballet Sun Valley Festival, which brings high-level performances and classes to her hometown. And speaking of famous Jennifers: Boylston recently appeared as Jennifer Lawrence's dance double in the film Red Sparrow. Catch her onstage with ABT as Manon, Odette/Odile, and Princess Aurora during the company's Metropolitan Opera House season this summer in NYC. —Margaret Fuhrer