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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 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.
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 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!
This workshop details several playful raqs assaya combinations inspired by folkloric movements and made for the raqs sharki stage. Using fast cane work, beautiful frames, juicy hipwork and more, Henna will break down and drill two combinations at several different speeds to get your cane work precise, fast, and fun! This workshop begins with a warm up to prepare the body for dance.
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 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".
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!
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.
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.
This 30 minute 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 hip drops, shoulder shimmies, spins, and snake arms, and then get you dancing! This mini class includes a brief cool and is taken from Ashley's full Fusion workshop: "Raq It".
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 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".
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.
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 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 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 belly dance class is designed for the dancer who is ready to pick up and GO! We begin with a brief warm up and quickly move into a series of drills and short combos that are meant to be danced through fluidly. Here is a class with well rounded movement where you just follow the leader, turn your brain off, and get your heart rate up. We're dancing for the joy of it, rather than breaking down each individual step. A great way to supplement your technique oriented work, here you can apply your knowledge to some fly-by-fringe fun!
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.
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.
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".
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.
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 workshop is designed to get you moving & sweating with three Fusion combinations that contain a variety of belly dance moves fused with steps from other styles of dance, including hula and jazz. Do all three combinations for a complete workout or use one at a time to get your heart rate up before a dance class.
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".
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 #1 offers a stronger yoga practice and focus on leg strengthening and level changes.
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 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 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".
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".
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.
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