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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.
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!
Ready for a challenge? In this class we will practice combinations designed for the advanced dancer, layering isolations and shapes, sequencing movements, learning tricky footwork and drilling different kinds of spins. You will work on increasing your endurance through long drills and learning combos quickly. At the end of class you will learn one long master combination to be practiced on both sides, first slowly and then super fast! Remember to have fun with this; the video is meant to be repeatable so we hope you find it challenging enough to return to over and over again.
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.
In this warm up from Henna's "Egyptian Finger Cymbals: Raqs Sharki Stylization" workshop, you will prepare the fingers, wrists and arms for an extended finger cymbal practice.
In this workshop we will be focusing on getting a strong and vivacious shimmy! Sedona will be sharing exercises and drills designed to strengthen, stretch and open the muscles around the knee joints in order to support the Egyptian Knee Shimmy. You will be shimmying through different timing manipulations and traveling movements that will help you to increase the stamina and mobility of your shimmy.
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!
Strength, flexibility, and body awareness are vital to being a well rounded dancer. This 45 minute fusion fitness routine can be used to warm up the body before dancing or as a regular workout. Each of the eight exercises builds 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. Before beginning, gather your props: you'll need a chair or some other surface to balance on, and if you are practicing on a hard floor you may want to use a mat or blanket for a few of the exercises in this class. Let's work it out!
In this short warm up, Henna will take you through several movements of the wrists, arms, and shoulders to prepare your body for dance. She will also give you a few movements to warm up the low back and hips. This spotlight is from Henna's "Raqs Assaya : Folkloric Technique" 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.
In this warm up, Colette will help you prepare your body for dance by warming up the major muscle groups, with a particular emphasis on the quads and abdominal muscles. This spotlight is from Colette's "Beginning ATS®: Class 8".
This is a full body conditioning routine designed to prepare the body to perform strong, flexible, and agile floorwork. Make sure the surface you are practicing on is safe for floor work and that your knees are comfortable, either using kneepads or a yoga mat for extra padding if you need it.
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.
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.
A gentle, yet effective way to wake up nearly all the muscles of the body in a short amount of time. Every muscle in the body crosses a joint, so by focusing on slow gentle stretching of all major joints, the entire body will feel relaxed and awakened. By focusing on steady, deep, complete breaths, you will drastically increase the benefits of this practice. Joints of the body hold excess wind element so you may hear gentle cracking or popping as you start to move the joints. This is a good sign that excess wind is releasing from the body, so long as the movements are not painful. This is an ideal practice for the beginning or end of your dance training sessions. This spotlight is from Colleena's "Masala: Indian Fusion Shakti Style" workshop.
In this spotlight Colleena will lead you through a short Pranam, a practice before beginning your dance. Pranam is a sanskrit word for a reverential salutation or greeting. It is a gesture that all Indian dancers perform, regardless of their style of dance. This spotlight is from Colleena's "Indian Fusion Combination: Mohgali Pashtu" workshop.
Ashley will take you through a brief warm up designed to get the body ready for dance - focusing particularly on warming up the legs through squats and leg lifts, and the arms, through a simple arm pattern and hand floreos. This belly dance spotlight is from Ashley's "Raq It! Belly Dance Fitness Class".
Sedona will lead you through a short warm up focused on preparing the shoulders, arms, upper back, and wrists for dance. This belly dance spotlight is from Sedona's "Goldmine #3 : Vintage American Cabaret Arms, Embellishments, Turns, and Transitions" workshop.
Sedona will lead you through this quick warm up to get the body energized and ready to dance. This belly dance spotlight is from Sedona's "Goldmine: Bold Vintage Cabaret Movements, Class #1".
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.
We will warm up the body by exploring basic Odissi principles: tribhangi posture, lasya and thandava dynamics, and basic footwork. This spotlight is from April Rose's "Infusion: Indian Fusion Technique".
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.
This short warm up will prepare the body for dance and is perfect for all levels. This belly dance spotlight is from Henna's "Classic Egyptian #3: Technique Workshop".
Tamalyn will lead you through many stretches focusing on increasing the flexibility of your hands. Then she explore wrist circles, hand circles inside and outside, small hand waves, large hand waves, and figure eights with the hands. This belly dance spotlight is from Tamalyn's "Elegant and Expressive Hands and Arms" workshop.
This short warm up is a great full body warm up to get the muscles warm, hips open and the joints lubricated. This warm up is from Sedona's "Shimmy Queen: Shimmy Layers, Variations & Combinations" workshop.
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 American Tribal Style "Beginning ATS®: Class 7".
This belly dance warm up is great preparation for an extended shimmy drill session. It will stretch and lengthen the side muscles, warm up the low back, and lubricate your joints. This spotlight also includes a special seated drill to work on boosting those knee shimmies. This spotlight is from Sedona's American Cabaret Style "Shimmy Quartet 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.
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 belly dance warm up emphasizes oppositional movement to increase muscular control and core stabilization. The body is prepared to move with quick aerobic steps then transitions into exercises that target the abdominal muscles, challenging endurance and increasing strength. This sequence is great for developing core strength, useful for all types of belly dance movement, and results in abdominal awareness and definition. This spotlight is from Colette's "Beginning ATS®: Class #6".
Increasing muscular control, core stabilization, and strength is the goal of this spotlight. We prepare the body to move with quick aerobic steps, then link exercises targeting the abdominal muscles, including the obliques or the the diagonal muscles of the waist and trunk. These exercises are excellent for increasing endurance while developing a strong core to support gestures with the arms and legs, resulting in abdominal definition. This belly dance spotlight is from Colette's "Beginning ATS®: Class #5".
The Memory Sequence warm up is designed not only to get your body going, it also warms up your mind. Sigil creates an improvised sequence for you, right on the spot. Memory practice is equally as important as getting your heart rate up so the brain and body are ready to work together. This belly dance spotlight is from Amy's "Full Lesson 4, Unmata's Level 1 Slow ITS - Camel Step and Spin Set Up 1 and 2" class.
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.
This is a beginning level Pilates workout designed with the needs of belly dancers in mind. The beginning of this workshop is an introduction to the principles of the method, and guides the student through the main points of stabilization and good form, and includes tips for self-correction. This class focuses on strengthening the abdominals, back muscles while stabilizing the body for belly dance movement. This workout features primarily classic Pilates exercises and offers a variety of modifications for beginners.
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 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.
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 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.
This is a challenging beyond-beginner Pilates class designed just for belly dancers. In this workshop, we will practice exercises that target key muscle groups that are essential for belly dance technique as well as offer variations that help to balance the avid belly dancer’s body—addressing healthy spinal movement, range of motion, and offering pointers for injury prevention.
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".
This belly dance warm-up will prepare the whole body for movement and focus on the lower body, including conditioning for the legs and feet. This exercise is appropriate for beginner dancers to advanced dancers wanting to develop strength in their lower body. This spotlight is from Colette's "Creative Steps with a Classic Twist" workshop.
This shimmy drill warm-up will get you ready for belly dancing in a hurry, while still being carefully sequenced. First we'll warm up the spine, then the joints, then move to hip work before our shimmy drill. Good to practice with other dance videos or just to keep your shimmies big and relaxed. Enjoy!
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".
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".
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 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".
In this belly dance spotlight, we practice the Pilates sideline series; designed to strengthen the side abs, hips, glutes, and inner and outer thighs. This sequence is a great exercise for strengthening the muscles that are responsible for up/down hip movement, chest slides, hip slides, and lateral (side to side) figure 8’s in the upper and lower body. This spotlight is from Ashley's Tribal Fusion workshop: "The 3/4 Shimmy with Ashley Lopez".
This 20 min full-body warm-up and workout is inspired by movements from Odissi Classical Dance and Ballet. Designed to create flexibility, strength, and grace in the body, it's a wonderful supplement to any dance practice.Working with this conditioning routine on a regular basis will help improve posture, Increase core strength, and sculpt a long and strong dancers body. This spotlight is part of Sedona's "Super Shimmies & Shimmy Layers" workshop.
In this belly dance 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 American Cabaret style workshop: "Interesting and Innovative Isolations".
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".
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