Tribal Fusion Bellydance Class 1

Thanks for class today. We had a really great time teaching and meeting you. Here is a recap of what we did in class today. Feel free to email me with questions.

Preparation:
1. Seated inhalation, drawing the arms up.
2. Seated side stretches.
3. Repetitive motion from hands and knees to child's pose.
4. Repetitive motion of "Rajvasana": kneeling arms draw up, exhale down to child's pose.
5. Plank
6. Cobra, pulsing up and down with the breath.
7. Downward facing dog
8. lunge
9. warrior I (repeat inhaling with arms/elbow drawing back, exhald to release arms)
10. repetitive motion from warrior II to triangle pose
11. lunge
12. cobra (repeat starting at 7, lunge into the other leg)
13. Downward facing dog
14. forward bend
15. standing
16. forward bend
17. cobra
18. Downward facing dog
19. one-legged king pigeon
20. Downward facing dog
21. one-legged king pigeon (other leg)
22. Downward facing dog
23. forward bend
24. standing
25. garland pose (aka "china man squat")
26. forward bend
27. standing


Posture:
- head stacked on top
- Chest lifted
- Shoulders and elbows back
- Pelvis slightly tucked, abdominals engaged
- In proper American Tribal Style (ATS), the elbows are lifted to the height of shoulders. Forearms are perpedicular. Energy from shoulders through the finger tips.
- Resting position for the arms: hands at hips, top of hand is facing forward, energy remain through out the arms. The arms is soft yet strong. Elbows are pointing directly out to the sides.


Movements:

1. Egyptian Basic: Arms are straight up, twisting at the hip, slightly lower the same elbow as that side hip twists up.

2. Basic Arabic: Technically, this movement is a shifting of your weight forward and back. Make comes from your legs, the pelvis/hips following along swaying back and forth.

3. Choo Choo: Continuing from the "Hip Bump" position and traveling to the right, every time your right hip is up, your weight is on the right foot in

releve. When your right hip is down, your weight is on the left foot. By transferring the weight between your feet you can shuffle your feet towards the right.

4. Taxeem: It's a vertical figure 8 without any horizontal twist at all. Drop the hip down first, then push it out and draw it up using your obliques, before switching to the other side. The movement is based on the natural movement of the hips as you walk.



Combination:
- 8 Choo Choos to the right (4 counts), then 8 Choo Choos (4 counts) circling around over the right shoulder
- 4 Egyptian Basics (RLRL) towards your partner (4 counts)
- 4 Basic Arabics in a circle (4 counts)



Cool down:
- inhale and exhale in to grand plie
- Split leg forward bend
- Triangular forward bend
(transition on the back)
- twist: pulling both legs to chest, exhale legs to one side, bring to center, then exhale to the other side
- apanasana: exhale draw knees to chest, inhale push knees away; repeating


We will move through the Stretching and Preparation faster in the next class to allow for more Movement and Drilling time.
Thanks for all your hard work! Well done everyone!
Lily