[English: to bend]
A bending of the knees or the knee. In pliés, the legs must be well turned out from the hips and the knees open and right over the toes. The weight of the body evenly distributed on both feet, with the whole foot grasping the floor. Pliés are done at the bar and in the center in all five positions of the feet. The bending movement should be gradual and free from stops.
Let's have a look at some pliés, shall we? I love that you can do these and feel like a real dancer, even if you don't have the beautiful (albeit painful) pointe shoes!
Here is a demi-plié, shown in 1st position:
When doing these, remember to keep your abdominals in and your knees and feet in a straight line with your hips (as much as is possible). Stay upright; don't lean forward, or let your bum stick out.
The more consistently you practice these, the better and more flexible your form will become!
This simple diagram illustrates how demi-pliés are to be done:
Two versions of the grand-plié - intense!
Lastly, here is another illustration which demonstrates all of the different positions:
Yes, these are killer exercises, but your thighs sure will thank you (and that, for sure, makes all efforts worthwhile)!
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