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Video tags
Subtitles
Russian
00:00:00
Hello guys, Nastya hasn’t recorded a video for a long time,00:00:03
just chatting00:00:05
is always a little outside the scope of my00:00:08
Comfort00:00:12
and it’s just that I’ve been going for so many years, 13 years, to00:00:18
start playing00:00:19
sports regularly in order to develop a habit out of it.00:00:23
In the end, it was like a habit developed simply00:00:25
because I fell madly in love in one00:00:27
sport and this is not a video instruction00:00:31
because I I don’t have what I could00:00:34
tell you that if you, too, in such a00:00:35
situation, want to start00:00:36
playing sports regularly I’ll say this and00:00:38
your life will change I barely understand00:00:42
why suddenly I turned into a gym00:00:45
in the last three months, but maybe I’ll00:00:48
just talk about my experience and it will00:00:51
push you. If you want to start00:00:53
regularly practicing some step00:00:57
that will bring you closer to this goal, this00:01:00
happened, I’m just obsessed with ballet,00:01:04
but not just ballet, but any00:01:07
physical activity that helps00:01:08
me become better in my ballet classes00:01:11
and in the end it’s not that I don’t need to00:01:15
force myself to practice every day. I00:01:16
need to tell myself. Now, for example, I have00:01:18
today I won’t00:01:20
practice today because I have an00:01:21
important lesson tomorrow with the teacher and I already have00:01:23
everything, but I need to give00:01:26
my muscles a rest and that’s why we’re doing00:01:29
today, I’m not going to do it, it’s00:01:32
not me at all.00:01:42
worked00:01:45
As it seems to me now, in the past I more than00:01:48
once Well, a couple of years ago I began to regularly00:01:50
say that my goal was to become00:01:53
more resilient and healthier with age.00:01:56
That is, I saw myself there at00:01:58
50-60 years old and that I had put effort into this year00:02:01
in terms of sports and now I’m00:02:05
fifty years old, I’m healthier, more00:02:08
energetic, and I’ve now realized that this00:02:11
goal is so distant from me today00:02:14
that it’s simply impossible to force myself to do something only00:02:18
based on such a long-term goal,00:02:20
and I’ll tell you00:02:22
what literally within the first00:02:25
two or three sessions of the effect I noticed And00:02:27
then my guidelines immediately changed from I’m00:02:29
healthy there at 50 years old to No, I’m healthy00:02:33
A week later Well, I played within the limits00:02:35
of the possible Well, the second thing is that00:02:38
my goal is this, to be healthy. She00:02:41
was very wake What does it mean when I00:02:45
have achieved this, when I am healthy, this is how00:02:47
it manifests itself, how will I know that I00:02:49
have come to this, how will I know what is00:02:51
happening, now I am already halfway to this00:02:54
goal, there is a quarter at 90 percent and00:02:57
that’s all my non-reactivity revolved around00:02:59
some kind of long-term goal and I00:03:02
think that this is what did not allow me to00:03:05
quickly begin to become what I have become00:03:08
now I went to my first group00:03:10
lesson, I think at the end of November I didn’t00:03:13
write it down on the calendar so I can’t00:03:15
find it Well for example, three two and a half00:03:18
three months ago and I didn’t expect anything, I just didn’t expect anything.00:03:21
A friend said let’s go, I went. Yes,00:03:23
she wrote to me that you stand for 60 minutes00:03:26
almost the entire time at this stick and you just00:03:31
do the movement with your legs, repeat Well,00:03:34
a little with your hands and then for 60 minutes you00:03:36
do one thing and she’s been doing the same thing00:03:38
already, in my opinion, for the first whole year she’s00:03:40
been doing it And you’ve been doing the same thing for a whole year00:03:42
and Okay, I didn’t know what to give my00:03:46
great surprise was that even doing a00:03:49
small00:03:51
controlled range of movement with your legs,00:03:55
probably especially if you don’t have00:03:57
any muscles at all, it never00:03:59
does this, it requires a huge amount00:04:01
of use of every muscle in your body00:04:03
and I couldn’t even imagine how00:04:06
intense it would be, but the muscles are one thing, the00:04:10
second part was that my brain00:04:12
was incredibly involved because with00:04:14
Every lesson she explained to me more and more,00:04:16
she is a coach, What are the different muscles,00:04:19
even when I’m just standing,00:04:22
all the muscles need to be moved, not because they are00:04:25
automatically00:04:27
activated for me. And I think that this00:04:32
part of the body, I don’t know, will be driven there,00:04:35
tense this muscle and press, as it were. in00:04:39
space it in that direction and this00:04:40
muscle in that direction in that direction and00:04:43
you need to keep all this cognitively in your00:04:45
head and Yes, you seem to be doing the same thing00:04:49
if you just Look at it from the00:04:52
side it seems even maybe00:04:54
thoughtless but in reality In fact, your brain00:04:57
is working non-stop because you think00:04:58
it’s a muscle, only you focused and00:05:00
accepted it, did this muscle, you remember about00:05:02
No other part of the body, another turn,00:05:03
another probably to be used, and that is,00:05:06
you are endlessly involved. In terms of flop,00:05:09
you simply don’t notice the flow how these 6000:05:11
minutes pass and for me this00:05:13
cognitive part was a big difference from00:05:15
when I tried to go to fitness and the00:05:17
instructor showed me such00:05:18
exercises, maybe it was me Maybe I00:05:21
did it wrong Guys, I’m absolutely a00:05:23
beginner and00:05:24
Kates are just the words of a person who For 300:05:27
months a person worked out somewhere, but my00:05:30
small, meager attempts at fitness00:05:33
were different in that I, at least I00:05:35
did them mindlessly, that’s what I noticed00:05:38
literally after 2 weeks, the first one was a00:05:41
pose because, for example, I have the00:05:43
biggest habit: When I walk when I’m00:05:45
standing when all this sticks out backwards, uh,00:05:50
and I don’t have enough vocabulary in any language00:05:52
to describe it. In general,00:05:54
leave my butt back and I actually have a00:05:57
trainer teach me every time how to stand00:06:00
so that I don’t have so much00:06:02
pressure on my lower back to I didn’t00:06:06
carry my whole body on just my00:06:08
lower back and I even notice when I stand00:06:11
in front of an audience it’s easier for me to stand, I00:06:13
stand more confidently because I00:06:15
imagine how I look from the00:06:18
outside because I’m used to00:06:20
associating certain tensions00:06:23
or positions with00:06:24
in the mirror in ballet hall and seeing how I00:06:28
stand and it helps a lot because I00:06:29
just kind of00:06:31
sent what all the time hunchbacked I00:06:34
just have a terrible pose and a terrible gait and00:06:36
this is very cool that I noticed00:06:39
that I especially like it I came00:06:41
through Maybe one and a half where -the month00:06:43
This is how much my balance and coordination has improved00:06:47
and it’s so funny I even think I00:06:50
can walk some shots or not00:06:51
because from the side there’s a big [ __ ] I’m00:06:54
not sure that you’ll see anything but00:06:57
how I stand on one leg And what I00:07:00
can do it Standing on one leg as far as00:07:03
my body confidently stands on the ground00:07:06
It would seem what difference it makes, but I don’t know00:07:08
it gives something. By the way, this is what I00:07:11
wanted to have there and thought at the age of 50 I00:07:14
would feel strong and stable with00:07:16
such strong muscles and this is exactly00:07:22
what is happening, that is, I am standing on one00:07:23
leg, I am in complete control, Well,00:07:25
completely Okay, much more00:07:29
in control of my body than before, but it does not00:07:31
tremble, it does not fall, it shakes, the second00:07:33
leg clearly walks where it needs to, again,00:07:36
clearly for me, if we compare me with a00:07:39
professional dancer absolutely00:07:40
clearly just terrible I’m just saying for00:07:42
me it’s a huge difference and also I00:07:45
absolutely noticed that00:07:48
the microphone absolutely noticed that every00:07:50
time I00:07:53
record I noticed the00:07:57
shape of my lower leg has changed in the beginning I noticed in00:08:01
the beginning that I have noticed in recent years00:08:07
201900:08:10
began to look00:08:14
unathletic because I really don’t00:08:17
like it00:08:18
below the knee and I even tried00:08:21
something like a squat But then,00:08:24
after a month and a half, I noticed that this00:08:25
part seemed to have become smaller and it had00:08:27
lengthened very beautifully, and then00:08:30
now after two about two and a half months00:08:31
I noticed that in any position when I00:08:34
stand I have absolutely athletic,00:08:37
sculpted legs here, I don’t know, I like it this way00:08:39
when my legs below the knee00:08:41
look like this and it makes me00:08:44
feel strong And this feeling of00:08:46
strength goes to others spheres of my life00:08:50
in the form of feeling more confidence,00:08:52
feeling more energy of00:08:56
desire to take on some more complex00:08:59
things, this is why I’m cleaning everything up, it00:09:01
seems to me that from the first ten00:09:04
days I began to notice the effect and such Wow00:09:07
Wow cool helped me quit this00:09:10
second it’s called an effect Well, I’m00:09:14
looking for cognitive rationalization for myself00:09:15
because I’m00:09:16
interested, so I’ve come to this How00:09:20
can I help other people achieve this00:09:23
too00:09:24
and For example, I think maybe this is an00:09:27
endowment effect, this is when00:09:29
what you own what you have you, you00:09:33
value it more than something you don’t have,00:09:35
for example, if you have some thing00:09:37
you want to sell it, you won’t sell it for a00:09:41
small price even if you didn’t buy it yourself for00:09:44
such a high price, but the fact that00:09:46
you already own this thing makes00:09:48
it more valuable to you, it’s the same here. It00:09:52
seems to me that00:09:53
I wouldn’t strain so hard00:09:56
to get what I now have, that’s00:10:00
all I wrote, but now that I00:10:02
have the idea of losing it, it seems to me that00:10:05
this is a big part of me makes me00:10:07
run straight to the mat in the morning in the evening as00:10:11
soon as I can because I’m very afraid of00:10:13
losing that little thing that’s coming to00:10:16
me now. Well, you can say I’m back because00:10:18
before I had some kind of more00:10:19
political physique. And so, well, the00:10:22
last thing I think for me00:10:23
What works00:10:24
is the presence of constant feedback in00:10:28
ballet, even when I00:10:30
practice on my own at home, which I00:10:33
do regularly, I will later explain when I00:10:35
talk about resources. Why do I do this00:10:37
and what do I do,00:10:39
as I said at the beginning that on the one00:10:41
hand you Transform gives00:10:44
feedback but also at home,00:10:46
since you are working on a limited00:10:49
amount of movement, if they explain it well to you,00:10:52
then you know that you need00:10:55
to try and you have many constant00:10:58
approaches and you feel More precisely, I don’t know,00:11:01
you understand the leg, you need to pull your heel00:11:02
to the ceiling and you can try all the time00:11:04
do it better and better, in00:11:07
short, for me it’s a big difference from the00:11:10
gym when I did the exercises and00:11:12
again, maybe it was just my00:11:14
experience that I didn’t have00:11:15
feedback, that I didn’t create the conditions for00:11:17
feedback, that I didn’t ask00:11:18
the teacher or anyone -more trainers on00:11:20
how to do it better so that I know and00:11:23
trying to do it better just didn’t00:11:25
happen But here it happened and00:11:27
this is what I really appreciate because00:11:29
every approach I can try to00:11:32
make it a little better Every00:11:34
second I can The same the best thing is to try00:11:36
to do it a little better, if anyone is00:11:38
interested in how exactly I do it, I00:11:40
said one hour a week With a00:11:42
teacher, sometimes it’s two, sometimes00:11:45
it happens if I’m on a trip, zero, but in general,00:11:48
I try to go once, plus somewhere around00:11:50
four times a week00:11:54
I actually work out for 35 minutes, you see, it’s00:11:57
absolutely Well, it’s not much, but it’s a lot for00:11:59
me, it’s a little related to that, I don’t00:12:01
know people who work out, but for00:12:03
me it’s just four times a week,00:12:05
as I said, even if I’m somewhere I’m00:12:07
right planning Okay, my first thought is00:12:10
before I start eating there or before00:12:12
I do something, I need to come and do a00:12:14
quick ORD if I’m00:12:17
traveling somewhere, I just find a YouTube00:12:19
video on at least a few specific00:12:22
muscles00:12:24
over which I work That is, this is the foot, what is it00:12:26
called the calf, where is it00:12:31
called that? In general, this part of the leg00:12:34
is called a turn in English so that00:12:37
ballerinas live like this, they place their legs and you00:12:40
control it with these muscles that are00:12:42
at the pelvis below the pelvis and up to the knee, I don’t know00:12:45
at all somehow I don’t like everything in what00:12:47
language now about several of my resources, but I00:12:49
want to tell you. By the way, first of all,00:12:52
I want to say how much a lesson costs. Suddenly you are00:12:54
thinking of going to a lesson, I don’t know how00:12:56
my prices relate to your region00:12:57
in general or not, but here costs a lesson where00:12:59
I go costs a lesson 17 euros per lesson uh here00:13:02
uh from what helped me a lot I00:13:06
read several books the thing00:13:08
you didn’t like the most was a short book00:13:10
by Vaganova called Basic00:13:14
e principle in the Classics I read it in00:13:18
English but just because I have00:13:19
the terminology in Russian in no way As if it did00:13:20
n’t help anywhere, so I wanted to immediately00:13:22
read in from in a language that will00:13:25
help me somewhere later,00:13:26
ask like teachers or00:13:28
Google Yes, I really liked00:13:30
this book, I can probably read it all over the00:13:34
course of I can read it in the next00:13:36
twenty years because there for me I do00:13:39
n’t know 20 percent are relevant to the00:13:42
exercises that we are already doing. And00:13:44
the more you advance, the more00:13:47
you will do, but she just very cool00:13:49
explains even the simplest ones: How to stand, how to00:13:52
move, I even learned how to hold your hands00:13:55
correctly, how to hold your fingers correctly00:13:57
from this book and it would00:13:59
seem that today you can find everything visually,00:14:01
but00:14:02
it all complements each other and00:14:05
definitely what I learned in this book00:14:07
I didn’t find in different videos, so I00:14:09
really recommend it. Next,00:14:12
I spend the largest number of hours of my classes making a00:14:15
bar I I’m still confused about how to00:14:19
pronounce it because I did the00:14:20
program in Russian but I don’t pronounce it00:14:25
in English and don’t pronounce it in00:14:28
French, I googled it a little, I00:14:30
understand that it doesn’t pronounce Hello everyone00:14:32
Today we are starting the bar program - this00:14:35
fitness is no longer available00:14:49
In short, if you know better,00:14:52
please write below how to pronounce it. In00:14:54
what language is this my favorite00:14:56
Workout Not because they are the sponsor of this00:14:58
video, more precisely, it probably started with this00:14:59
because I knew something to00:15:01
sponsor this video. I saw that00:15:03
I couldn’t do anything than I can00:15:05
tell you, but in the end, I fully00:15:09
recommend it to you, I don’t know, I haven’t tried00:15:11
other pairs of tints, but I just00:15:15
found this one right away and I really liked it. I00:15:17
continue every time I00:15:19
practice at home for a full 35 minutes, this is00:15:21
because I do one of of these00:15:23
workouts probably the format Wherever you00:15:25
do this format will probably be the00:15:27
same because it’s just a00:15:28
training style even if you don’t go00:15:31
to ballet If you don’t want to add I00:15:33
don’t know if it’s interesting or not but I I00:15:36
just found my type of fitness00:15:39
combination00:15:41
exercises from ballet but with a little more00:15:46
intensity and also doing movements00:15:49
that have an element of ballet, that is,00:15:52
it trains a muscle or a movement from ballet00:15:55
but with greater intensity and in my 3500:15:58
minute workouts, about 10 minutes00:16:00
first we warm up throughout I00:16:04
don’t know how much it costs 25 minutes we00:16:06
do an exercise to strengthen muscles for 20 minutes00:16:10
and immediately after each exercise you00:16:13
stretch a little and at the end you00:16:15
stretch for another 5 minutes. All I watched was00:16:17
just YouTube videos, different00:16:19
instructors were saying that00:16:21
two things will allow you to do all these00:16:24
elements of strength your muscles and how00:16:27
stretched you are and Yes, but every time we00:16:31
work on the strength of our muscles, we need to00:16:33
stretch the muscle so that it does not00:16:35
contract after the exercise guys, I00:16:39
know absolutely nothing, I’m saying how simple it is,00:16:41
absolutely vikinner, maybe00:16:43
someone makes mistakes, correct me00:16:45
please but this is my understanding at00:16:46
the moment that I like everything goes in00:16:48
sets of eight, just like in our lesson.00:16:51
And even if I don’t like some exercise00:16:54
because it’s unpleasant for my body to00:16:55
do it, is it too difficult00:16:57
for me, I know that in eight countdown00:17:00
8 will be something else I’m never00:17:03
bored I’m never too difficult not00:17:05
too Easy but it seems to me that in general it’s00:17:07
too easy for a beginner this is00:17:09
not a topic at all Because you are always what00:17:12
my friend with whom I00:17:13
went to the ballet originally told me why does she00:17:14
continue to go to this hippo00:17:16
beginner class Because you00:17:17
can endlessly just try to00:17:21
make even the smallest movement in00:17:23
ballet better and better And then I already00:17:25
found in the books I read a video00:17:27
that I watched what they say Yes,00:17:28
always Come back from time to time to the00:17:31
class itself to the very beginners this is so00:17:34
amazing for me Because you00:17:36
can always make the form better a little bit and00:17:38
this is where they teach you this it’s not boring00:17:41
That’s all I can say it’s not00:17:43
boring it goes differently all the time and00:17:47
I like the number of different00:17:48
exercises are simply huge And you00:17:52
always repeat the00:17:55
exercise several times at the beginning of the achievement And after that00:17:57
you stretch the muscles, wait for the burning sensation,00:17:59
stretch the burning sensation, stretch it Well,00:18:02
the most important thing for me is that all these00:18:05
exercises help me00:18:07
make my leg even better, hold my00:18:10
back, hold it my hands they are like they00:18:13
Lead to me directly directly not indirectly00:18:15
there somewhere I will someday have good00:18:18
health as I thought about it before But I00:18:19
did it directly by the end of the week I’m00:18:21
holding a little better a little better00:18:25
There I wave it a little better and they00:18:29
catch it. If you want to try, I’ll00:18:31
leave you a link to this program below and00:18:35
also a coupon for a 70 percent discount on the00:18:37
Unlimited tariff forever, that is,00:18:40
everything that is now on the platform and00:18:41
they have there, in my opinion, 1,300 workouts00:18:44
and 100 different programs That is, I00:18:46
chose this program for myself. But maybe I do00:18:48
n’t know there are some pilates with yoga zuba00:18:50
dancing there, even by the way, the application00:18:51
appeared on Android on iOS, the coupon and00:18:55
link will be below I also tried to00:18:57
find something on YouTube And when I00:19:00
travel, I take ten to fifteen00:19:03
minutes for the same thing, I leave two videos on00:19:04
YouTube that I do for the foot and for00:19:07
turning around, it’s more difficult for me to00:19:10
practice regularly on YouTube because it’s the same thing,00:19:12
that is, every time I find00:19:15
something different or You00:19:17
can have some kind of playlist from these videos, you00:19:19
combine something Or you just I found a00:19:22
video that I like I00:19:24
use the same video But it’s a bit boring00:19:26
here about the videos I said I also bought a00:19:29
short course on classical ballet on00:19:33
Yudama the technique is explained there.00:19:36
Honestly, I bought it, I still have00:19:39
n’t really started doing it, so I00:19:43
can’t comment on it yet, but it00:19:45
cost 10 euros or something like that, I’ll get to it00:19:48
if you might be00:19:49
interested in the ballet class.00:19:51
By the way, I want to say that I have a class for00:19:53
beginners. I came three months late,00:19:54
but since the number of movements00:19:56
is limited, in principle, it was00:19:58
okay that I came a little later.00:20:00
Although I still have it tomorrow.00:20:02
Here is that important lesson, the teacher,00:20:04
where we will go through exactly the basics00:20:06
that I I missed it, but if I had00:20:10
come and not tried to catch up at home,00:20:11
having learned all these French words that00:20:14
denote different positions, denote00:20:16
different movements, I didn’t read00:20:17
additionally, it was very terribly00:20:18
terribly more difficult and more precisely more00:20:22
useless, or it was because I00:20:23
would not have understood that it’s easy to do us,00:20:25
so Well, if you suddenly join00:20:28
and people there already know how to use00:20:31
home resources to learn, and by00:20:33
the way, also bar-bar training on00:20:36
fitstars. For me, she’s even a little00:20:38
fast because she very often00:20:39
says sixth position, but she’s not there will be00:20:41
what exactly the sixth position means. Well, you00:20:43
see, as if with your eyes, What it means,00:20:44
but I just feel that Okay, well,00:20:46
at least I’ve already learned and know many of these things,00:20:49
but if I hadn’t passed them, I00:20:51
probably would have been more lost. and00:20:54
as I wanted to say about our class, that00:20:56
we have people there from one year to 30 to00:20:59
55-60, all different in absolutely different00:21:03
body shapes with different experiences, I wonder00:21:07
if many people are more experienced than me00:21:09
because they have been walking for many years, but00:21:10
they continue go to no more00:21:12
advanced class, but continue to go to00:21:14
this one and hone their movements, that is,00:21:16
everyone does as much as they can, two00:21:19
men in our group are also 50 cm Yes, that’s00:21:23
what this was all about Well, I00:21:25
just wanted to tell you how00:21:26
our class is going if suddenly you want00:21:29
to try it cool You are afraid but there is really00:21:30
absolutely nothing to be afraid of because there is00:21:32
no way you come to dance, you cannot00:21:34
repeat a complex routine to remember and00:21:36
your body does not move like that because the00:21:38
movements are quite simple I think00:21:39
this is true even if there is some kind of00:21:41
fear then you can go calmly00:21:43
without being afraid And I also wanted to say00:21:46
I finally told you about00:21:48
newsletters or videos about design life This is00:21:51
Stanford, one of the most00:21:53
popular classes probably at00:21:56
Stanford itself at school at the school of design00:21:58
Specifically where they use design00:22:02
thinking about the application of life, I00:22:05
finally started doing it. We00:22:06
gathered for me at our school, where I00:22:09
think 17 people were divided into00:22:11
groups of three. One of my00:22:13
classmates is now teaching this at the00:22:15
center, so he will evict. Thank you00:22:17
Nastya very much. We have only just started. the00:22:19
second one just started the first week, but00:22:21
that’s why I still have a very General00:22:23
idea. But one of the ideas there is that we00:22:24
need to go through typing so that00:22:27
the design of life is something that we00:22:31
believe in, what we do00:22:32
throughout our entire lives,00:22:35
it’s not something- then at some point everything00:22:36
behind the design is ready, you don’t need to do anything further00:22:38
No, you continue to think about it all your life00:22:40
and adapt your life to00:22:43
your current period of00:22:47
life and your circumstances And00:22:51
how do you do it? You can’t00:22:53
think it through, this is their idea what you00:22:56
can’t mentally think through What00:22:59
this ideal life looks like for you You can00:23:01
only quote and test00:23:03
the design to do it means00:23:05
to try it and I noticed that many00:23:09
hobby classes are First class free00:23:11
if this is also Check it out if00:23:15
where you live it’s exactly the same if it’s like this00:23:17
prototype I don’t want to just find it00:23:19
by signing up I try it I don’t know00:23:22
love from clay go to dance00:23:24
Try to go to the ballet Try00:23:26
anything about just try Try00:23:28
one class at a time because it’s impossible I00:23:30
couldn’t imagine in my life I never in my00:23:31
life I don’t go I don’t watch00:23:34
ballet, I didn’t know what ballet was. I’ve00:23:37
never been interested in this at all in my life,00:23:38
and it turned out that this was the key00:23:41
that I had been looking for all my life, which00:23:43
finally made me a00:23:48
moving person and not a person immobilized00:23:51
lying on the sofa. with the phone, here00:23:54
's the story guys, I00:23:56
hope you spent these 2000:24:02
minutes well or what kind of low tide Yes this video will be00:24:05
These are all the links that I promised00:24:09
I will leave below if anyone does00:24:12
ballet write, it will be interesting to discuss00:24:15
if you don’t then write just what00:24:17
you think and see you in the next video00:24:19
byeDescription:
Physical activity has never been a habit of mine. I was always starting something (because I "had to") and quitting (because I wasn't interested). Until I fell in love with ballet! This video is about how I found a love for physical activity where I never looked and about how it's probably impossible to invent the perfect life in your head. You have to try living it live 😄 ⏱ CONTENTS. 00:00 Sports Junkie. How I came to crave physical activity 01:42 What did not work for me 03:09 🪄 My experience in a ballet class for adults 09:10 The endowment effect 10:22 On feedback 11:38 About my practice 21:50 Designing our lives 23:55 Conclusion 📚 BOOKS MENTIONED 13:07 "Basic Principles of Classical Ballet", Agrippina Vaganova ➜ https://amzn.to/3DZST4G 21:50 "Designing your life. Build a life that works for you," Bill Burnett ＆ Dave Evans ➜ https://amzn.to/3xfXtIg 🎬 MENTIONED VIDEOS 24:19 Improve Your Turnout | Exercises, Stretches, & Tips | Kathryn Morgan ➜ https://youtu.be/vg0TNnj3ylc Follow-Along for Strong Feet, Stability, a High Demi Pointe for Dancers | Tatiana Rooney ➜ https://youtu.be/U-nhYGYWO2Q
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