Home > Strong and Stable Spins Week 7

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 7

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 (45:01)

Standing Warm Up - "Lado": Original Indian Fusion Choreography (Pt. 1) - Seated Cool Down

The finish line is getting so close! How’s it going so far? Are you drinking lots of water? Keeping your core strong while you spin? Feeling the dizziness subside? We’re going to keep working on your endurance and different kinds of spins, so make sure you’re taking care of yourself and listen to your body. This week we’re going to begin learning a new choreography from Colleena to the beautiful song Lado that will test some of the spins you've been learning so far throughout the program.

Week 7, 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 7, Session 2 : Playlist (45:01)

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

"Lado": Original Indian Fusion Choreography (Pt. 1 - 00:00:00 - 00:31:48)

In this workshop students will learn a fusion choreography that draws movement inspiration from Classical Indian, Persian, Central Asian, and Contemporary dance. This choreography includes expansive movements and traveling spins, as well as balancing postures and subtle nuances, making it an engaging composition for the experienced dancer and the new student alike. Suggested attire is a skirt and dancing barefoot is ideal for the North Indian style spins in this choreography. (Be sure the floor surface you are dancing on is appropriate for fast spins, so as not to risk injury.)

Online Belly Dance Lesson

Seated Cool Down

Sedona will lead you through a short but sweet, post-dance, seated cool down. This spotlight is from Sedona's "Goldmine: Bold Vintage Cabaret Movements, Class #1".

Belly Dance and fitness classes to fit your style, schedule, and budget.  Anytime.  Anywhere.