Why You’re Leaning Forward During Turns — and How to Fix It

harmanjitsinghap
Jul 8
3 min read

Body Mechanics for dancers | Part 4

You prep the turn.

You spot.

You spin.

But somewhere mid-rotation, you feel it : your weight pitches forward.

Your balance slips.

Your axis feels like it’s chasing itself — not leading the movement.

It’s tempting to label this a posture problem.

But more often than not-

Leaning forward is a message. Not just a technique flaw — but a signal your body is sending: “I’m not sure I can hold this.”

Let’s unpack what’s really happening — and how to give your body a better answer.

1. Leaning Forward = “I Don’t Know Where My Weight Is”

When your centre doesn’t feel grounded — physically or mentally — your body goes looking for stability wherever it can find it.

That often means pitching your chest forward, reaching into the space ahead of you, hoping for balance that’s not coming from your feet.

It’s not laziness.

It’s not poor discipline.

It’s a protective reflex:

Your body isn’t failing — it’s compensating.

🔄 Try This - Weight Check Drill

Stand in parallel with soft knees.
Close your eyes.
Slowly shift your weight forwards… then backwards… then centre.
Notice where “down” feels most true in your body.
From that place, prep for a turn.

This is your internal GPS: feet → pelvis → spine.

When your body trusts the base, it doesn’t need to lean.

2. The Real Culprit? Your Alignment’s Off-Center

If your pelvis is tilted or your ribs are flared, your centre of mass shifts forward — even before you start turning.

And your spin reflects that imbalance.

What looks like an “upper body problem” is often coming from the base.

⚙️ Try This - Alignment Reset Before Prep

Gently exhale and let your ribs soften.
Feel your pelvis stack directly over your heels.
No tucking — just let your weight drop.
Then prep your turn from that place.

You’ll feel more grounded — and your rotation will reflect that foundation.

Stacked hips + soft ribs = stable spiral.

3. Fear Subtly Tips You Forward

Even with good technique, there’s often something sneakier at play:

“What if I fall?”

“What if I wobble?”

“What if it’s not clean?”

Fear doesn’t have to shout.

Sometimes it just shrinks your breath, tightens your chest, or tips your chin without you realising.

And your body braces — just in case.

🌬️ Try This - Breath Pattern for Preps

Inhale: feel the spine lengthen.
Exhale: soften the ribs and chest.
Keep the front body low, back body tall.
Now prep.

Your nervous system registers safety not just through thoughts — but through breath, grounding, and sensation.

And your posture reflects that sense of safety in motion.

4. Train the Trust: Slow Turns, Centred Weight

You don’t fix this by just trying harder.

You fix it by building awareness — and retraining your trust in your own centre.

Slowly.

Repeatedly.

Intentionally.

🌀 Try This - Slow Spiral Drill

Start in parallel, and prep like you’re about to turn.
Begin the rotation — but in slow motion.
Pause mid-turn. Is your weight over your feet? Or drifting forward?
Re-stack, adjust, then continue.

Do this regularly, and your body starts to learn:

“I don’t need to reach forward. I can hold myself right here.”

The Bottom Line: Soften, Stack, Spiral

Leaning forward during turns isn’t just a surface-level habit.It’s a conversation between your nervous system and your technique.

So instead of correcting the symptom — get curious about the cause.

Soften your ribs.
Stack your pelvis.
Spiral from support.

Let your body know it’s safe to stay centred.

Because when your weight is exactly where it’s meant to be?

The turn takes care of itself.

💡 Want to Feel This in Real Time?

If this resonated, and you’re tired of pushing through turns that feel shaky or forced — come join my for a lesson where we can dive into these mechanics and techniques together.

We’ll take these exact ideas — breath, alignment, the Somatics — and turn them into repeatable sensations you can feel in your body every time you prep.

Because clean turns aren’t about holding tighter.

They’re about trusting smarter.

👉 Reach out to me directly→

And if you haven't already, catch up on the previous parts - here.