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Get ready to work it out! This quick 30 minute cardiovascular interval training routine will give you the fantastic work out you need, without any equipment, without needing to get out and run a million miles. All exercises are body-weight based, so you can make them high or low-impact and you can go as easy or difficult as you like. Feeling tired? Slow it down. Want to get into a higher heart rate zone? Push faster and jump higher! Be sure you are thoroughly warmed up before beginning this workout so your joints and muscles are ready to fly!
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.
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 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.
In this high energy workshop Sadie will share with you some of the basic movements of Samba, based on her many years of experience with this beautiful and fast-paced Brazilian dance. She will breakdown the basic technique of the samba step and other samba movements, putting them into some exciting combinations that will be drilled at various speeds. Get ready to sweat!
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.
In this 30 minute danceable drill session, Ashley will get you moving and sweating by focusing on up hip locks and bumps. You will practice hip up locks and hip bumps, with traveling steps, turns, and Fusion layers. Please make sure you warm up and cool down before and after this belly dance practice.
In this 30 minute danceable drill and combination session, Ashley will lead you through a practice focused on twists. You will work on twists as Fusion isolations, locks, with traveling steps, turns, and layers. Please make sure you warm up and cool down before and after this practice.
In this 30 minute danceable drill and combination session, Ashley will get you moving by focusing on shimmies! You will practice shimmies as isolations, in the shoulders, hips, as flutters, 3/4 shimmies, and also with traveling steps, turns, and Fusion layers. Please make sure you warm up and cool down before and after this belly dance practice.
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 is a 50 minute belly dance fitness fusion routine that gets you moving, sweating, and dancing through your workout. The class is a series of song by song combinations built from belly dance steps and isolations that are fun to learn, easy to follow, and will get your heart racing. Be sure to have your water bottle and sweat towel nearby.
Here is a 50 minute Belly Dance workout routine that'll challenge your mind and body. This intermediate level class is a series of combinations of Belly Dance steps including spins, layering, traveling steps, and floorwork, fused with classic fitness moves that'll get you dancing and sweating. Remember to take it at your own pace, turn up the volume, and have a great time!
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.
Focusing on long, deep breaths and slow movement connected to the breath, this short practice spotlights some of Colleena's favorite stretches to do before or after dancing Indian Fusion Belly Dance. The goal is to breathe deep to relax and focus on the mind, as well as release any tension created through repetitive movements in your dance training. This spotlight is from Colleena's "Masala: Indian Fusion Shakti Style" 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.
Sedona will lead you through a short but sweet cool down, focused on the shoulders, arms, and ribcage. This belly dance spotlight is from Sedona's "Goldmine #3 : Vintage American Cabaret Arms, Embellishments, Turns, and Transitions" 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".
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 a short but sweet, post-dance, seated cool down. This belly dance spotlight is from Sedona's "Goldmine: Bold Vintage Cabaret Movements, Class #1".
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".
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.
Colette will take you through this short cool down to help you stretch the muscles and relax after a vigorous dance practice. This belly dance spotlight is from Colette's "Intermediate ATS® : Class # 4".
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.
This is a high-energy, cardio-infused belly dance workout. This video is designed to challenge the dancer physically and technically. High-impact plyometric and aerobic intervals are interwoven into an intermediate-level belly dance drill and combo session. All exercises and drills may be modified to be low-impact and basic if needed, to accommodate dancers of various physical conditioning and technical proficiency.
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".
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".
Colette will help you stretch and relax your arms, shoulders, chest, back, hips, and legs in this very short belly dance cool down. A cool down practice, no matter how short or long, is important to lengthen and release any stress in the muscles, quiet your mind, and helps you solidify all the work you just did. This spotlight is from Colette's "Beginning ATS®: Class 8".
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 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".
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 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.
Say hello to your quads in this concentrated Zipper practice. Rachel will briefly describe the Zipper and give hints for knee support. As this movement can be challenging for the knees, please proceed with caution. This spotlight is from Rachel's Fusion Belly Dance workshop: "Laybacks, Drops, Zippers, & Floorwork".
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 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 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.
Get ready to get your heart rate up and have some fun in this challenging cardio belly dance class. Class is divided into two parts, beginning to intermediate dance drills with mini Fusion combos, sandwiched between short bursts of more traditional fitness conditioning.
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.
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 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 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.
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.
Get your daily dose! These concise belly dance practices include what you need to keep your 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.
This Fusion spotlight focuses on to a technique concept called “scales". In this belly dance video, Rachel will break down and drill the scale called "Pinball". The Pinball scale combines undulations, rib cage circles, maya, side to side undulations, a simple lock pattern, and a more complex isolation pattern. These phrases can be used for improvisation or choreography, as well as being strong technique drills. This spotlight is taken from Rachel's "Serpentine Scales: Pinball + Sugar Workshop".
This Fusion class is designed to get the dancer moving and sweating with a few combinations that contain a variety of belly dance moves fused with steps from other styles of dance, including hula and jazz. Combo "C" works with big belly dance hips, paddle turns, and undulations for an energetic and fun workout. Each movement of each combination is first broken down through a series of drills that increase in speed. Once all of the steps of the combination are learned, they are quickly put together as a dance combination and are practiced slowly, then with increasing speed. This video also features a short Pilates-based warm up and cool down. This is a spotlight from Ashley's "Cute Cardio Combinations Workshop".
This Fusion class is designed to get the dancer moving and sweating with a few combinations that contain a variety of belly dance moves fused with steps from other styles of dance, including hula and jazz. Combo "B" works with cross over turns, level changes, and traveling hip movements for an energetic and fun workout. Each movement of each combination is first broken down through a series of drills that increase in speed. Once all of the steps of the combination are learned, they are quickly put together as a dance combination and are practiced slowly, then with increasing speed. This video also features a short Pilates-based warm up and cool down. This is a spotlight from Ashley's "Cute Cardio Combinations Workshop".
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".
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".
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".
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".
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.
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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