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This short high energy abdominal workout from Ashley's "Intermediate Flexibility" workshop is designed for all levels and will leave you feeling strong and energized, with a quick stretch and cool down session at the end. Let's work out those abs!
This is a brief 10 minute cardio warm up to get all major muscles warm and ready to work. You will be taken through a few higher impact exercises to bring up the heart rate and through a few strengthening exercises to warm up the legs, abs, back and upper back. This spotlight is from Ashley's "Intermediate Flexibility" workshop.
In this short lecture from the "Intermediate Flexibility" workshop, Ashley will breakdown the science of flexibility and how to develop a safe and effective flexibility practice.
Healthy flexibility is a combination of range of motion in the joints, length of the muscles and connective tissues as well as strength, stability, balance, and proprioception. This workshop is designed to help you safely and effectively increase flexibility through a variety of fitness, yoga, Pilates and circus training techniques. We will work on getting into front splits, side splits and a few different back bending poses. At the end of class we will learn a short movement combination that will breakdown how to transition from one pose to the other. A final abdominal strengthening sequence will be practiced to leave you feeling strong and energized!
This short practice is designed to energize you, awakening the mind and warming up the body with a particular focus on the spine. You will be taken through a short centering and pranayama practice and then through a series of flowing yoga postures. This breath-centric practice includes hip openers, hamstring stretches, gentle strengthening and some cross body movements to challenge coordination and balance. In this brief but efficient class you will move the body through all planes and will incorporate all movements of the spine: forward bends, twists, side bends and backward bends. This practice is for all levels, though beginners may find it a fun challenge.
This is a brief, efficient and intense workout that will take your body through all planes of movement and will work every major muscle group. Moving swiftly, you'll be taken through a brief warm up and then proceed to some body-weight training inspired by yoga, Pilates and classic fitness exercises. You'll need just enough space to lie down on the floor, no props or extra equipment needed. You can perform this anywhere! And when you're done, you'll be able to take a run, drill some choreography, or take a nap...you'll be ready for anything!
This short cool down is perfect for the end of a belly dance practice. Designed to lengthen and stretch the low back and hips after vigorous hipwork, Rachel will lead you through forward folds, twists, and several hip opening postures. The practice ends with a well deserved savasana. This spotlight is from Rachel's "Shimmy Train: 3/4 Shimmies and Variations" workshop.
This short yoga practice was created to increase flexibility and strength in the muscles that flex and extend the spine. Use before a class that includes any kind of spinal extension (backbends, body waves, and undulations), or in-between belly dance days to create a stable base for challenging movement. A relaxing and simple class for all levels. Filmed in Nosara, Costa Rica at the annual Heart of Belly Dance Retreat.
This is a hatha and Viniyoga-inspired flow practice to prepare for, build up to, and compensate for a goal pose, Natarajasana. This is a beautiful posture that requires flexibility, strength, and good balance. Many modifications will be offered for various levels of abilities. Enjoy this beautiful practice by taking the modifications that are right for you, and use any props that you need. This is a great routine to strengthen, stretch and focus the mind, whether or not you practice the full expression of our goal pose.
This is a hip focused Pilates and yoga routine designed to strengthen the glutes, deep hip rotators, abdominals and back for maximum health and range of motion. This is both a conditioning and therapeutic approach to hip flexibility, stabilization, and strengthening.
This short strength training workout elaborates on one of the most effective workout postures, the Plank. It is called plank because the body is long, extended straight and solid as a plank of wood. This exercise is particularly effective because, if done correctly, nearly every muscle in the body is engaged. Listen carefully to the posture set up and keep strong engagement of your muscles, even past your challenge point, as correct, aligned posture will be key to unlocking your strength and growth.
From the profound tradition of Krishnamacharya through one of Colleena's Yoga teachers, Shrivatsa Ramaswami, Colleena will share with you a short variation on an opening sequence - Tadasana Vinyasa Krama. The movements are simply layered on top of the breath, while the mind stays in constant observation of a smooth, steady, deep Ujjayi breath. The movements are arranged in such a way that each major joint and corresponding muscles are stretched and toned. By practicing a deep Ujjayi breath, we invite vital energy (prana) and oxygen into the body and brain. While being a great way to warm up or cool down the body for dance, this practice is also a wonderful opportunity to set your intention, slow down and harness concentration. This yoga practice is part of Colleena's "Indian Fusion Arm Patterns + Spins" workshop.
The trifecta of a strong dancer is technique, strength, and flexibility. In this Tribal Fusion belly dance workshop expect new and creative drills for your own personal practice. All aspects of movement will be touched on from inside out, from head to hips, encouraging use of breath, energy and connection. Belly Dance Flow Drills 2 follows the same format as the original flow drills with new foot and arm patterns. Vinyasa yoga is interspersed throughout this workshop to prevent injury and support endurance. The goal of the flow drills series is to impart a solid foundation of dance movement with high impact and high energy drills to develop strong, versatile dancers equipped for a variety of belly dance styles.
Ashley will take you through a brief cool down designed to stretch out the body after a dance practice. This cool down focuses on stretching the legs and moving the spine. This spotlight is from Ashley's "Raq It! Belly Dance Fitness Class".
This 30 minute routine can be used to warm up the body before dancing or as a regular fitness routine. Each of the five exercises build strength, flexibility, and understanding in specific parts of the body that are directly applicable to your dance practice. By repeating these exercises a few times per week, you will become a stronger dancer quickly.
This is a very slow-paced, gentle, restorative yoga practice. In this class, each pose is supported by various props and is held for several minutes. An emphasis is placed on breath work, a sense of calm and relaxation and a meditation-mindset. This class is designed to deeply stretch the muscles and break up the fascia so while the poses are supported and are taught slowly, they can still be quite intense. Students are encouraged to take each pose at their own pace, use props which make them comfortable, and listen to their bodies.
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.
Proper compensation, a "cool down", is essential for any dance practice but even more highly encouraged for a practice heavy in backward bending. Rachel will lead you through a yoga practice to re-stabilize your muscles, release built up tension, and bring oxygen and circulation back to the muscles used in backward bending. This spotlight is from Rachel's Tribal Fusion Belly Dance workshop: "Laybacks, Drops, Zippers, & Floorwork".
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".
This standing warm up gets your whole body ready to dance in under 10 minutes. It focuses on warming up the abs and legs, stretching the sides, opening the chest, stabilizing the spine for back bending, and includes some yoga-based exercises to improve your balance. This belly dance spotlight is from Rachel's "Serpentine Scales: Pinball + Sugar Workshop".
This is a gentle, beginner's yoga class designed to get dancers familiar with the most common poses in yoga. These poses create a foundation for belly dance training which will increase flexibility, strength, and balance. In this gentle and slower paced practice, we will focus on good alignment, breath, and body awareness.
Cooling down and relaxing after any dance practice is extremely important, to stretch out the muscles, release the build up of lactic acid, and let the work you did sink in as you quiet your mind and return to neutral. This basic gentle yoga cool down segment will achieve this. This spotlight is from Ashley's "Basic Yoga" workshop.
A basic yoga practice that sequences through the classic sun salutation while adding a few modifications, ending with 2 standing poses to work on balance and focus. This spotlight is from Ashley's "Basic Yoga" workshop.
This beginner's yoga segment offers a thorough break-down of a basic sequence, the sun salutation. This class is a great introductory yoga practice and warm up for any belly dance class. This spotlight is from Ashley's "Basic Yoga" workshop.
This is an intermediate yoga and Pilates combination class designed with the belly dancer’s needs in mind. A full-body workout includes lots of leg and abdominal strengthening, as well as many hip and shoulder openers and some special work for the hamstrings. We highly recommend that you have some prior experience with yoga and Pilates before taking this class, and that you practice with mindfulness of your boundaries and take and necessary modifications. You will need a yoga strap, a yoga block, and a mat for this session.
This is an intermediate yoga and Pilates flow class designed for students who have some prior experience with yoga and Pilates. This well-balanced practice was designed with the dancer in mind, so you’ll be getting a full-body stretch and strengthen class which also focuses on backward bending and balance, as well as several twists and side bends to improve your figure 8’s, chest circles, and sidewinder. Grab a yoga block, a mat, a towel, and some water.
This challenging yoga practice focuses on developing strength and flexibility in the muscles on either side of the spine, and will, over time, contribute to a healthier standing backward bend, known as the Layback. This spotlight is from Rachel's Tribal Fusion Belly Dance workshop: "Laybacks, Drops, Zippers & Floorwork".
This intermediate to advanced level workshop will help those already proficient in deep bodywaves to achieve the coveted layback-drop-zipper combination. We begin with a yoga practice to strengthen the large muscles of the back, and to lengthen the hip flexors. Rachel then breaks down The Layback, The Cobra Basket turn, and drills The Zipper. Then you’ll move on to learning a challenging Tribal Fusion combination that includes laybacks, drops, berber walks, the Zipper, the Cobra Basket Turn, the Camel Walk Plunge and others. The belly dance combo can be used for group improvisation or choreography. Please proceed carefully, as this workshop is filled with movements that take time to master.
Belly Dance Flow Drills have been created for the dedicated dancer as a means to drill almost all dance movements for a well-rounded daily practice. In this workshop Zoe will encourage a balance of strength, flexibility, and Tribal Fusion technique, utilizing sun salutations, Pilates, and good old fashioned belly dance. This practice will make you sweat, so drink lots of water, and you'll need a yoga mat and a towel.
Collapsable Sigil is a yoga based sport flow warm up to get your heart rate up and keep flexibility in your practice. This belly dance spotlight is from Amy's "Full Lesson 3, Unmata's Level 1 Slow ITS: Floreo Turn, Rib Circles, and Arm Dip" class.
The Dancing Tree warm up is a yoga based sport flow designed to bring your heart rate up and add flexibility to your belly dance practice. This segment is taken from Amy's "Full Lesson 2: Unmata's Level 1 Slow ITS - Undulations, Floreos, and Reverse Turn" class.
The Eagle's Shame warm up is a yoga based sport flow, designed to bring your heart rate up and add flexibility to your practice. This belly dance spotlight is from Amy's "Full Lesson 1: Unmata's Level 1 Slow ITS - Taxims" class.
In this spotlight, the focus is on spinal flexibility, side to side bends, and twists to increase flexibility and range of motion in the torso. This spotlight is from Ashley's "Built: Torso Conditioning Workshop".
In this spotlight, the focus is on 20 minutes of Pilates with a specially developed fitness routine designed to strengthen the major muscles of the trunk of the body: the upper and lower back, abdominals, and pectorals. This spotlight is from Ashley's "Built: Torso Conditioning Workshop".
This workshop is a 3-part workout focusing on the torso. Class will begin with a Pilates and fitness routine designed to strengthen the major muscles of the trunk of the body: the upper and lower back, abdominals, and pectorals. Part two of this class is a 20-minute drill sequence focusing on belly dance movements of the torso. Part three focuses on spinal flexibility, side bends, and twists to increase flexibility and range of motion in the torso.
This belly dance spotlight focuses on developing greater lower body flexibility through yoga and Pilates based stretching. This is taken from Ashley's "Built: Lower Body Conditioning Workshop".
This belly dance spotlight is part one of three from Ashley's "Built: Lower Body Conditioning Workshop". This class features 20 minutes of a strengthening warm up flow, focusing on the lower body.
This workshop is from the "Built for Belly Dance Conditioning Series", which are fitness-based classes for belly dancers that build strength, flexibility, and technique. This workshop is a 3-part-power-packed belly dance, yoga, and fitness workout focusing on the lower body. Class will begin with a yoga and fitness routine for strengthening, then we will proceed to belly dance drills and a Tribal Fusion combo that focus on the legs and hips. The workshop will conclude with a yoga and stretching segment to increase flexibility and range of motion in the lower body. The "Built for Belly Dance Series" also includes workshops on conditioning and drills for the arms and torso.
Develop greater flexibility in the upper body through yoga and Pilates based stretching. In this concise spotlight Ashley will take you through exercises that you can fit into your daily belly dance practice. This is part three of three of Ashley's "Built: Upper Body Conditioning Workshop".
Tone and strengthen your arms and upper body with this challenging belly dance warm up in which we will work with weights, Pilates, and a little yoga. Get ready to sweat! This spotlight is part one of three of Ashley's "Built: Upper Body Conditioning Workshop".
This belly dance workshop is a 3-part workout focusing on the upper body. Class will begin with a 20-minute segment focusing on upper body strengthening, followed by a 20-minute dance drill segment using upper body isolations and Tribal Fusion movements, and ending with a 20-minute upper body flexibility stretching segment.
This basic full yoga practice was designed for belly dancers, but could be useful for anyone. Practicing regularly will improve your posture, increase spinal fluidity and flexibility, promote stability and lubrication in the joints, and cultivate strong legs.
Get your daily dose! These concise belly dance practices include what you need to keep your Tribal Fusion technique strong when you’re short on time: yoga, conditioning, technique drills, a short belly dance phrase called "Pinball", and a cool down. Pinball #2 has a more gentle yoga practice and focus on arms. Daily doses are made in pairs so you can alternate practices for an all-over conditioning over the course of several days. This practice highlights the beautiful and complex phrase: Pinball.
Get your daily dose! These concise belly dance practices include what you need to keep your Tribal Fusion technique strong when you’re short on time: yoga, conditioning, technique drills, a short belly dance phrase called Pinball, and a cool down. Pinball #1 offers a stronger yoga practice and focus on leg strengthening and level changes.
This short but effective yoga practice relaxes the deep and superficial muscles on either side of the spine, and supports and hips and low back. This sequence can be used for your belly dance practice or on it's own. This yoga sequence is part of Rachel's "Up-Tempo Locks and Isolations Class".
Yoga cool down focuses on the low back and lateral muscles. Be sure to use some sort of cool down every time you dance, to stabilize the low back and stretch the sides of the body. This belly dance spotlight is from Rachel's Tribal Fusion class: "Daily Dose: Arabic Shimmy #2".
This short, yet effective yoga sequence will help you either prepare for belly dance, or can be done as a complete practice. It's gentle, and designed to strengthen the lower back, abdominal muscles, legs, and hips. This spotlight is from Rachel's Tribal Fusion class: "Daily Dose: Arabic Shimmy #2".
Get your daily dose! The daily dose is a short, concise practice that has what you need to keep you strong, even if you have a crazy schedule: yoga, drills, a short phrase combination, a focus, and a cool down. This daily dose video is part of the "Arabic Shimmy" series.
A strong warm-up to work the muscles on either side of the spine, adding fluidity for undulations and bodywaves, and to strengthen the low back for any movements that include the low back/pelvis relationship for a long life of belly dance. This spotlight is from Rachel's "Daily Dose: Arabic Shimmy # 1".
Get your daily dose! The daily dose is a short, efficient practice that has what you need to keep your belly dance technique strong, even if you have a crazy schedule: yoga, drills, a short phrase combination, a focus, and a cool down. This daily dose is part of the Rachel's Tribal Fusion "Arabic Shimmy" Series.
A short but fairly intense lateral bending practice for flexibility which includes the rib cage and sides of the body. This yoga practice is especially useful for dancers working on Sidewinder, Side to Side Undulations, or any Tribal Fusion Belly Dance movements that work with the side ribs.
This belly dance warm-up will prepare you for slow and sinuous movements. It can be used with other videos or all on its own. Included are side strengthening and stretching movements, as well as a dose of hip work. This spotlight is from Rachel's Tribal Fusion workshop: "Sinuous and Smoky Phrases".
This yoga cool down will bring you from a sweaty, heart-pounding state to a relaxed, loose, open and focused presence. You can practice this after a dance practice, or a long day of work. This belly dance spotlight is from Rachel's Tribal Fusion workshop: "Sinuous and Smoky Phrases".
A simple cool down, which includes spinal twists, hip openers, and hamstring stretch. It's advisable to have padding for the knees. This belly dance spotlight is from Ashley's Tribal Fusion workshop: "3/4 Shimmy Variations & Layers".
Here's a brief yoga cool down to stretch out the hips, legs, sides, and back. Have a yoga mat handy. This spotlight is from Ashley's Tribal Fusion Belly Dance class: "The 3/4 Shimmy with Ashley Lopez".
This brief cool down is wonderful to do after an extended shimmy session or any vigorous belly dance practice. This spotlight is from Sedona's American Cabaret style workshop: "Super Shimmies & Shimmy Layers".
This belly dance warm-up has a focus on warming the joints in the hips and the muscles that surround it as well as preparing the whole body for dance. It is suitable as a general preparation for dance and will be especially helpful for a practice with a focus on hip work. This spotlight is from Sedona's American Cabaret style class: "Bold and Beautiful Big Hip Movements".
This belly dance cool down is designed to stretch and open the hips. It's a wonderful cool down to do after any dance practice and especially for those who tend to experience tightness and tension in the hips. It will be helpful to have a yoga mat for this cool down. This spotlight is from Sedona's "Bold and Beautiful Big Hip Movements" class.
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