Decoded: the 8 Steps to Achieving a Perfect Irish Dancer’s Posture: Part 2 Steps 6 - 8

I hope that you already have had a chance to read "part one" detailing steps 1 through 5 on how to achieve a perfect Irish dancer’s posture! If not, scroll below and check it out first.  If so, have you had a chance to work through and practice any of those components yet?  Please be aware that each part of the body must be engaged and in its proper spot to master it so that you can look eye catchingly fabulous as you dance across the stage!

Remember for anyone injured or/and for growing children, slight modifications/compensations may be advisable for the next three steps as well.  Speak to your dance teacher if you harbor any questions or concerns about you or your child’s individual body type or ability.  

In part two, we are studying steps 6 through 8:

Step 6:   TORSO

Your torso should be held straight at all times never bending or twisting at the waist unless a specific step requires it. 

• Your dancing strength originates here so it is very important to keep it extremely strong yet flexible.  This can be achieved "over time" by completing specific exercises designed to work your inner core muscles every week.  This group is comprised, in part, of the pelvic floor muscles, the transversus abdominis, the diaphragm, the internal and external obliques, the gluteus maximus, and several other muscles that all play key roles.***
•  Many beginners do not have strong core muscles right away.  This is fine.  For posture purposes, just tighten the muscles of your abdominal (stomach) area and gluteus maximus (your rear) in order to hold your torso erect and straight.  
• Your goal is to move the lower body (legs and feet) as your pelvic region remains in place.  To do this you must maintain your body’s “neutral spine position”*** as you dance while continually engaging your inner core muscles! 
• Your back should be curved just a little bit forward with your shoulders back and down.  Attempting to make too large of an arc can result in creating a “C curve” with your back!  This position is not a natural body alignment and can result in undue stress on your middle back and across your shoulders. Please avoid it. 

Step 7:   FEET

Feet are without a doubt the most important asset for any dancer!  As such, having them correctly placed at all times is crucial to moving across the floor.  Irish "step" dancers must remain as "high up on their toes" as possible while executing their steps and keep their feet CROSSED at all times.   To get the "crossed" position:

• Stand with your feet “turned out” into a wide “10 & 2” position***: left foot stands in the “10” position as on a clock and the right foot stands in the “2” position.   For beginners and those with little or no "turnout," this is your starting position.  
• Adjust the width of your feet accordingly to achieve your widest angle possible WITHOUT twisting your body.  Children especially should not be "forced" into positions that are wider than what their "natural turnout" allows.   The goal is to reach "full turnout" with your feet standing comfortably at the "9 & 3 positions."
• Heels should be touching.   
• While keeping the left foot solidly in place, move the right foot placing its toes directly in front of the left foot's toes.  Employ the same “2 position” for the right foot while resting on the ground.  Both feet should be touching.  
• Control your balance and steadiness by employing the “tripod foot.”***
• Remember, the higher you can stay up on your toes while dancing, the better.  Only let your heels touch the ground when performing “heel steps” or stamps.

  

10 and 2 Position

Crossed Position

 Step 8:   LEGS AND ANKLES

Your legs and ankles should remain crossed and close together until your step requires them to move apart.   To get the position: 

• Stand with feet in "crossed" position as discussed above employing your “tripod foot” to help you balance.
• Your knees should be touching with the right one in front of the left.  Squeeze the knees together tightly along with your inner thigh muscles.
• Rise up as high as you can distributing your weight between the toes and the top ball portion of the feet.  This is the demi-point position.
• Now hold your legs and body straight to get the full effect.  Of course, trying to maintain this position throughout your dance is extremely difficult but do try as often as possible. 
• “Turnout” comes from engaging your “turnout muscles” (six muscles including the piriformis), NOT by forcing the feet out.  “Turnout”*** is a favorite subject for all dancers and will be discussed in great length in the future.  Right now just learn how to turn out your “whole leg” not just your hip and feet. 
• Make sure to point your feet strongly whenever they lift off the ground.  

So in summation,  the 8 steps to perfect Irish dancer’s posture include keeping your shoulders, arms, hands, head, eyes, torso, feet, legs and ankles in proper position.  That’s right your whole body must be engaged!  If you “release” at all during your dancing, your body will quickly fall out of alignment and be immediately viewable by your audience.

Remember that your goal is to master each step to at your own rate and no one else's.   After all these years of dancing, I still have to work on my own posture each day, especially the shoulder area.  I have found some great exercises and tips just recently that have really made a difference for the shoulder, feet, and legs which I will be sharing with you soon.   

Right now remember the 3 P's:

Practice…………Practice……………Practice. 

  

*** All terms marked with three asterisks will also be discussed in much greater length in the coming months.  These articles can really help explain these concepts which are crucial for all dancers to understand, not just Irish! 

  

                                                                 Enjoy the dance!