Home > Strong and Stable Spins Week 1

Strong and Stable Spins

8 Weeks | 2 Sessions per week | 20 Videos | All Levels


Learn a variety of spins and gain confidence turning with this immersive program.

Spinning requires time, technique, and determination. This practice will guide you through the fundamentals of all kinds of spins and turns from classical Indian style spins with Colleena Shakti to fusion spins with Zoe Jakes. It also includes additional spinning spotlights and combinations that highlight turns, as well as complimentary stabilizing and grounding warm ups and cool downs.

By developing good technique and habits, this program will help you experience the true joy of spinning, which has inspired dancers of all styles for thousands of years. We've repeated certain classes throughout the sessions so that you can concentrate on executing the spins in an increasingly familiar way. You'll need a bottle of water, a veil (although you can practice the spins without the veil), and a yoga mat nearby. (Ginger tea might be a nice compliment to this practice as it helps some with dizziness).

You can rent classes individually, rent a session playlist, or activate an unlimited access membership to take all classes in this program for one low price.

strong and stable spins

How to Begin

For this program, you'll need a yoga mat, water bottle and safe surface to spin on.

To get started you can click on any of class titles below.

To browse class descriptions, click on the week and you can read more about each class. For a printable version of this program click here to download and print a copy for your practice space.

Practice Tip

For each mix and match session, all videos are in one playlist - one continual class. Click on the playlist link to start your session playlist, OR click on each week in the program navigation bar below for an expanded view, and watch the videos one at a time.


In this program, one session per week is a longer session, while the other is a short and sweet 30 minute session to keep you in the game. Go as slow as you need to, but the main goal of spinning is to just go for it and have as much fun as possible. Remind yourself that it's okay to feel a little dizzy, take a few deep breaths, smile and try again. Soon any nervousness and fear will subside, as you help your body become more comfortable. You will eventually be able to feel the bliss of spinning! Also, you can help train your mind to be comfortable with spinning and become inspired by watching others spin (honestly this works!). This 8 week program will help you get on the right track to mastering your spins. We hope you enjoy it!

Tips for Spin Practice:


- Make sure you have plenty of room and a very stable surface for spinning (not too sticky, not too slippery).

- If you are wearing socks, make sure your heel is exposed so you can maintain grip for stopping quick when you need to.

- Drink a glass of water 10 minutes before spinning and take deep breaths during your warm up. Hydration and oxygen are key.


- Ginger helps with nausea (tea, candy, chopped fresh is best!). It's a good idea to have some handy.

- Gently jumping up and down, evenly on both feet, also helps with dizziness by balancing your equilibrium.

- Do not lie down immediately after intense spinning. Sit down and rest your head in your hands for stability if you are dizzy and just breathe, count to 10, or sing a song!

- If you keep your core (abdominals) strong it will keep you more balanced, which will lead to less dizziness.

- Spinning takes time: you can and will get better. Dizziness will disappear after diligent repetitive practice.


Strong and Stable Spins : Week 1

Session 1

Playlist (1:15:44)

Warm Up for Balance and Core - Turns & Spins: Belly Dance Flow Fundamentals - Raq It: Routine # 1 - Cool Down for Length and Balance

Session 2

Playlist (31:06)

Standing Warm Up - Beginning Rajasthani Folk Spins - Calming Cool Down

Welcome to week 1 of your spin program! We're going to start off right by learning six of the most common spins in Tribal Fusion belly dance from Zoe. We'll also learn some Rajasthani spinning techniques from Colleena and work on spins in a combination with Ashley. Each session ends with a cool down chosen specifically for a spin intensive practice to ensure relaxation and help get rid of any dizziness.

Week 1, Session 1 : Playlist (1:15:44)

Online Belly Dance Lesson

Warm Up for Balance and Core

This warm up focuses on a few dance and yoga based balancing exercises, as well as a great series of ab conditioning. Perfect for beginning any belly dance practice. This spotlight is from Colette's "Beginning ATS®: Class 8".

Online Belly Dance Lesson

Turns & Spins: Belly Dance Flow Fundamentals

Zoe breaks down six of her most commonly used turns: the cross-over turn, the hook, the clock, the non-spotted, the calibrated, the barrel, and the chasing tail turn. This Tribal Fusion Belly Dance class is excellent for any dancer looking to practice clean spin execution. This spotlight is from Zoe's "Spins, Flutters, and Belly Rolls: Belly Dance Flow Fundamentals" Workshop.

Online Belly Dance Lesson

Raq It: Routine # 1

This 30 minute belly dance class is made for you to jump right in, dance, and get your heart rate up. After a brief warm up, Ashley will quickly break down and drill components of the combo, including isolations, steps, and some ATS® moves, and then get you dancing! This is a segment from Ashley's "Raq It: Belly Dance Fitness Class".

Online Belly Dance Lesson

Cool Down for Length and Balance

This cool down will work on focus and awareness. It stabilizes the low back and lengthens the spine with some gentle forward bending and centers you to prepare for practice with some yoga inspired balance-oriented poses. This practice can also be used for a warm up. This spotlight is from Rachel's "Serpentine Scales: Pinball + Sugar Workshop".

Week 1, Session 2 : Playlist (31:06)

Online Belly Dance Lesson

Standing Warm Up

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

Online Belly Dance Lesson

Beginning Rajasthani Folk Spins

Learn the basic breakdown of Rajasthani spinning technique and three of Colleena's favorite turns: The Sopari Spin, the Chedi Arms Spin, and the Half Barrel Turn. This spotlight is from Colleena's "Intermediate Rajasthani Dance" workshop.

Online Belly Dance Lesson

Calming Cool Down

Sedona will lead you through a short cool down to stretch the body and slow the heart rate after any dance practice. This spotlight is from Sedona's American Cabaret style workshop: "Goldmine #2 : Vintage Twists and Traveling Steps".

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