- Face the sink, standing about one foot away with your feet parallel. Firmly grasp the edge of the sink with both hands.
- Exhale and stick out your bottom, which will make you lean forward. Pull completely away from the sink until your arms and legs straighten.
- Inhale, pulling all of your weight away from the sink and looking down at the floor.
- Exhale, grip the floor with your feet, pull away from the sink, contract the abdominals, tuck under, and tilt the pelvis forward.
- While still gripping the floor and pulling on the sink, inhale and continue to bring your pelvis forward and up, which will bring your knees over the toes as you slowly push down and stand straight.
- Exhale and bend your elbows as you lean forward into the edge of the sink. Keep your legs, back, and neck absolutely straight.
- Inhale and remain in this position to stretch your calves. Hold your stomach in flat, and keep your neck straight.
- Exhale as you push on the sink so that your arms straighten and you arch your back. Look at the ceiling.
- Inhale and come back to the neutral standing position.
Repeat this entire stretch as often as you wish.
Excerpted from “The Best Stretches” in my book “The Finis Jhung Ballet Technique: A Guide for Teachers & Students.” Demonstrated in my instructional video “Ballet Plus”