Home > Strong and Stable Spins Week 5

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 5

Session 1

Playlist (55:44)

Yoga Preparation for Grounding and Centering - Endurance Spinning - Turns and Spins: Belly Dance Flow Fundamentals - Cool Down for Length and Balance

Session 2

Playlist (44:25)

Standing Warm Up - Balkan Spins Combination - Preparation: Tune In and Ground Out

Week five and doing great! You're halfway done! We’re going to keep working on endurance while spinning, now that we’ve got a hang of those North Indian Classical spins. Then we’ll focus on common turns you’ll find in belly dance, and review some key techniques for effortless spinning. We’ll also learn a combination from Zoe, one of our spinning champs on Datura Online, that combines locks, hip work, spins, and traveling into one delicious combo sandwich! Let’s do it!

Week 5, Session 1 : Playlist (55:44)

Online Belly Dance Lesson

Yoga Preparation for Grounding and Centering

We will prepare the body with a Vinyasa Krama Yoga practice, including vinyasas of Tadasana, one-legged balancing postures, and Trikonasana. This practice is designed to center one's mind with breath work and to cultivate balance and connection to the core. This spotlight is from Colleena's "North Indian Classical Spins and Arms" workshop.

Online Belly Dance Lesson

Endurance Spinning

Taking the basic North Indian Classical Style spin and practicing it holding a strong posture and keeping perfect rhythm, we spin together for sixteen rounds, and then stop on a dime! A wonderful practice for any level. This spotlight is from Colleena's "North Indian Classical Spins and Arms" workshop.

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 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

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 5, Session 2 : Playlist (44:25)

Online Belly Dance Lesson

Standing Warm Up

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 "3/4 Shimmy Variations & Layers" workshop.

Online Belly Dance Lesson

Balkan Traveling Combination

This is a footwork focused combination with folky inspiration. It features locks, hip work, spins, and traveling all with a playful style. The combo will be broken down, then drilled at increasing tempos and then run through at performance speed. An overall fast paced and fun combo!

Online Belly Dance Lesson

Preparation: Tune In and Ground Out

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.

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