1-5 minutes

This brief cool down is wonderful to do after an extended shimmy session or any vigorous belly dance practice.

If you put in the work, the words of the critics don't have to hurt. Sigil gives a short peptalk to keep you focused on doing your best and knowing what your best is for the moment.

This segment is taken from 'Unmata's Level 1 Slow ITS Full Lesson 3".

This is a short lecture highlighting some of the basic information and history behind Pilates, the creator, the form itself, and why its an excellent practice to compliment belly dance.

Building on the concepts learned in lessons 1 and 2 of level 1 slow ITS, this drill section includes floreo taxeem, rib circles, and the arm dip. Here we put together classes 1,2, and 3.

Putting the first 4 lessons of Unmata's Level 1 Slow ITS Vocabulary together, this drill section includes camel step, spin set up 1 and 2, floreo taxeem, rib circles, arm dip, upper undulations, floreo poses, reverse turn, and all of lesson 1 taxeem work. Lets Dance!

Tribal Style belly dance is known for its uplifted posture, which supports and carries the body and results in a strong, confident presentation.  These pointers breakdown the specifics of posture and explain how great posture can improve dance technique and presentation. 

In this short spotlight you will be led in some pre-dance breath work and visualization. This is a wonderful practice designed to assist you in becoming calm, centered, and present in your body. By tuning in and tapping into your breath, the energies of your body, and the space around you, you will be ready to shine bright! This is a beautiful way to begin any dance practice or performance. It is also extremely helpful in combating stage-fright and nervous tension.

This spotlight is from Sedona's "Interesting and Innovative Isolations" workshop.

A short lead-and follow improvisation-drill to help you integrate side-to-side undulations, sidewinder, and bodywaves. Get warmed up for this one and jump in! If you need more information about these movements individually, they are explained in detail in Rachel's 'Sinuous and Smoky Phrases' class.

PepTalk: Sigil's way of keeping you thinking and imagining, this short "peptalk" is not only meant to help get your head in the game, its also a great way to start the day. Let's talk about improvisation as a language.

This brief, simple dance warm up requires no mat, and is designed to warm up the legs, arms, abdominals, and back. This spotlight is from Ashley's workshop, "3/4 Shimmy Variations & Layers".

Basic movements provide a strong foundation for any belly dance practice and are the starting point for variations and complex layering. This spotlight focuses on proper technique for three fundamental slow movements in tribal style belly dance,  Taxeem, Reverse Taxeem and Bodywave, to ensure a dramatic  presentation and prepare for advanced variations.

Sedona offers fantastic tips for using your veil as a theatrical prop to add drama to your performances. She also covers how to go about gracefully recovering from the inevitable snags and drops you might encounter on stage.