Sit back and enjoy the show - or shows, that is! The Austin Belly Dance Convention includes 3 separate shows and over 7 hours of belly dance performance featuring talent from near and far; charming novices to breathtaking professional artists; spectacular soloists to tremendous troupes; tried and true traditional to outrageously unconventional and everything in between. Come one, come all... and let us entertain you!
THE AUSTIN BELLY DANCE CONVENTION
June 5-7, 2009
Wingate Inn & Conference Center
Round Rock, TX
produced by Stacey Lizette http://www.staceylizette.com/
and Bahaia's HOT Seminars http://www.bahaia.com/
CLICK HERE FOR TICKETS & WORKSHOP REGISTRATION! http://www.abdc.eventbrite.com/
The Red HOT Deal and Drummer's Deal have come and gone, but it's not too late to save on other package deals. There's still penty of room in most of the classes and for all shows. But remember, all prices increase at the door... save money by purchasing online TODAY.
Friday Night Instructors' Showcase - June 5
===========================================
We'll kick off the weekend with a fantastic showcase featuring the Austin Belly Dance Convention instructors and a few special guests. Come get a taste of what's to come throughout the weekend! You don't want to miss this stellar show!
Doors open at 8pm, Show 9pm - $15 advance/$20 door, $5 child under 12
Come early to get the best seats and grab a bite from our food vendor, Ararat.
Mirage Troupe (Austin, TX) http://www.troupemirage.com/
Yeli (Dallas, TX) http://www.yelibelly.com/
Lily* (Austin, TX) http://www.lilybellydance.com/
Typsy Gypsys (Austin, TX) http://www.typsygypsys.com/
Stacey* (Austin, TX) http://www.staceylizette.com/
Gitane* and Indigo Rose (Ft. Worth, TX) http://www.gitanestreasures.com/
Miabella* (Ft. Worth, TX) http://miabellacm.googlepages.com/home
Adriana (CA) http://www.adrianabellydance.com/
Brandy Bollin* & Tribal Evolution (Dallas, TX) http://www.tribalevolution.com/
Bahaia* (Austin, TX) http://www.bahaia.com/
Yasmina Ramzy* (Toronto, CANADA) http://www.yasminaramzy.com/
Saturday Open Stage Shows - June 6
===================================
The Open Stage at the Austin Belly Dance Convention is an opportunity for dancers of all skill levels to showcase their skill for an appreciative and supportive audience. It is an opportunity to show the diversity of the dancers themselves and the diversity of the dance styles that fall under the umbrella of Belly Dance.
Saturday, 2-5PM - Free Admission - Open to the Public!
Enjoy shopping, henna, massage, palm readings, delicious foods and more!
Set 1: 2:00 - 3:00pm
Troupe Amar, Ruya, Jamie Lynn, Jennifer Richter, Samuel Montezco
Set 2: 3:00 - 4:00pm
Just Fabulous, Pamela, Victoria Teel, Baharet, Desert Flames, Indigo Rose
Set 3: 4:00 - 5:00pm
Najla, Lori, Infiniti, Leyla, Lacey Williams, Kan Zaman Trio
Saturday Night Gala Show - June 6
===================================
The highlight of the weekend is the Saturday night Gala Show featuring dancers from all over Texas and across the country PLUS our star, Yasmina Ramzy, with live drum accompaniment by master percussionist Suleiman Warwar!
Doors open at 7pm, Show 8pm - $15 advance/$20 door, $5 child under 12
Come early to get the best seats and grab a bite from our food vendor,
Ararat.
Bahaia & The Kan Zaman Dancers (Austin, TX): http://www.bahaia.com/
Alana (San Antonio, TX)
Rania (Austin, TX)
Stacey Lizette (Austin, TX): http://www.staceylizette.com/
Karen Barbee (San Antonio, TX): http://www.karenbarbee.com/
Lisa Zahiya (Ashton, NC): http://www.lisazahiya.com/
Anna (Houston, TX): http://www.raqsanna.com/
Tanja (CA): http://www.tanjabellydance.com/
Tanya (LasVegas, NV): www.ayala-tanya.com/tanya_main.htm
http://www.yasminaramzy.com/ & http://www.suleimanwarwar.com/
CLICK HERE FOR TICKETS & WORKSHOP REGISTRATION!
http://www.abdc.eventbrite.com/
See you there!
Lily
http://http://www.lilybellydance.com/
Saturday, May 30, 2009
Thursday, May 28, 2009
Tribal Fusion Bellydance May-June series, Class 4 Notes
Here we are at week 4 of the 8-week series! Hope you are enjoying it as much as I am!
Review Movements from previous weeks:
1. Undulation (also known as "Arabic" in the American Tribal Style repretoire): Contraction in the upper back, upper abs, lower abs, and release. Practice this slowly, then speed up. Once you get comfortable, add walking. As you step with the right foot forward, upper back contraction (chest lifts up). As you step with the left foot forward, lower ab contraction.
Another way to practice undulations standing in place is in front of a wall (with your bum barely touching the mirror). Start by lifting the chest up, then pressing back towards the mirror, following with the rest of the your back towards the mirror. The key here is the gradual process; thinking about reaching back one vertebrae at a time. It's easy to just push your entire body against the wall at the same time... and unfortunately will not have the same effect.
Another way to practice undulations is on hands and knees; connecting the yoga "Cat and Cow" poses.
Yet another way to practice undulations is on your back.
2. Liquid Walk Back : Start by bending the right knee and dropping the right hip forward, lift the right hip up and in towards the body as you lift your right heel; while still making contact with the floor with your right big toe, slide the leg back as you drop your right hip back. Your left hip will now be forward. Bend the left knee and drop the left hip forward, lift the left hip up and in towards the body as you lift your left heel; while still making contact with the floor with your left big toe, slide the leg back as you drop your left hip back. Now your right hip will be forward. The arms are open and parallel to the floor; the shoulder roll forward, up, and back, mimicking the motion of the hips (same side shoulder as the hips).
3. Basic Egyptian: This is an ATS (American Tribal Style) movement. Starting with the right foot, right hip comes up the same time the ball of the right foot makes contact with the floor. Place the right foot back in place. Following with the left foot, left hip comes up the same time the ball of the left foot makes contact with the floor. Place the left foot down. This movement can be done in place or walking.
4. Sidewinder: arm undulations incorporating ribcage. With your head looking right and both elbows up about shoulder height, push the right palm towards right as your slide your ribcage towards the left. As the right palm is gliding to the right, the left top of the wrist pulls up and over towards your left ear. Just as the right arms is straightening out, your left wrist should have arrive at your left ear. Pull the right wrist up as you push the left palm out towards left, look left and slide the ribcage right. Remember to keep it slow and a consistent pace of movement. This is the full expression. If you need to keep it simpler for now, stick to just the arms, then add the head, then add the ribcage slide as you get more comfortable.
5. Hip bumps, traveling forward: Remember to keep the hips controlled and your steps small. Keep the torso upright and hips right under you.
6. Pivot Singles (sorry, I was calling it "Reach and Sit" previously): hips like the hip bump, arms extended out to the sides. Stand in showgirl posture: right foot in front, most of your weight in the back leg, body is at a slight diagonal (facing left). On count 1, step the right foot slightly to the left as you slightly reach out to the right with the right arm. On count 2, step the right foot back and bring the right arm back to starting postion.
7. Modified propeller turn: In the American Tribal Style repretoire, the propeller turn has a few setup movements. We are doing just the turn. Right foot crosses over the left as both arms swing down. Turn to the back (both arms should be down at hip level by then). Then turning to the front (both arms up). This is a quick turn, taking up one count.
8. Hip Slides: Both knees slightly bent. Use the obliques to slide the hips to the right and to the left.
For the purpose of "tribal fusion style", we are incorporating arms/hands to the slide. First starting overhead, slide the arms directly down infront of your body, then out to the side. The arms/hands are above the hip level. Fingers are straight. Add a subtle arm contraction at the end of the phrase.
9. Mayas (Figure 8 up to down): Starting with the right hip lifting up, slide out to right, then lower down; left hip takes over lifting up, slide out to left, then lower down... then right, then left, etc. Remember that for the Down to up and Up to down figure 8's, you want to pretend like you are sandwiched between two pieces of glass. No front and back or twisting movement in the hips. Just slide out and up and down. It helps to keep the pelvis neutral. (Watch out for the booty sticking out!)
The hip that is leading the figure 8 sliding out will have the straight leg, while the opposite leg will be bent. Once you've slide out as far as you can, bend that side's leg and straighten the other leg so that hip can slide out.
10. Chest+Pelvic Locks: Chest lift up, chest lift down, pelvic lock front, and pelvic lock back.
New Movements:
1. Shimmy: There are a number of ways to do the shimmy. One way is to power the movement of the hips by bending and straightening the legs. Another way is to lift and lower the hips as fast as possible. Yet another way is to alternate glute squeezes. Play here with the different options. Be sure to keep the movement in the hips (ie. keep the chest out of it).
2. Box step with shimmy: Step the right foot forward on 1. Step the left foot back (torso facing the side) on 2. Step the right foot to the back left corner (body pivots so that torso is facing the opposite side) on 3. Step the left foot back to front (torso facing forward) on 4. Add the shimmy on each step. Relax as you pivot.
Choreography to "Pharisee's Prayer"
The song we're pairing the movements to is called "Pharisee's Prayer" by Solace. Check it out on iTunes!
Here is a high-level breakdown of the movements to the music:
0:13 Undulations slow and flat foot with arms over head for 16 counts. Then continue with undulations but with flamenco arms, feet travel in circle over right shoulder for 8 counts, then reverse back to front for 8 counts.
0:39 Liquid Walk Back
0:54 Basic Egyptian (Right+Left 8 times)
1:06 Undulations (faster than the beginning section). Arms start up, but push down as you start your undulations, then slowly raise arms like wings back up for 8 counts. Feet travel in a circle for 8 counts over right shoulder (end up facing front at count 8), then travel in a circle for 8 counts over left shoulder.
1:20 Sidewinder (arm undulations)
1:34 Hip bumps traveling forward (right hip leading) for 8 counts.
Reach & Sit (right hip leading) for 6 counts, then propeller turn for counts 7 and 8.
Now repeat with left hip leading.
2:01 Hip Slides (with arms)
2:14 Mayas (figure 8 up to down) with Chest+Pelvic Locks. 3 mayas, chest lock up, chest lock down, pelvic lock front, pelvic lock back. 3 mayas, chest lock up, chest lock down, pelvic lock front. You should hear the drum accents in the music to match up the locks to.
2:28 Box step with shimmy
Remember to check back for some video clips!
Have a great weekend,
Lily
http://www.LilyBellydance.com
Review Movements from previous weeks:
1. Undulation (also known as "Arabic" in the American Tribal Style repretoire): Contraction in the upper back, upper abs, lower abs, and release. Practice this slowly, then speed up. Once you get comfortable, add walking. As you step with the right foot forward, upper back contraction (chest lifts up). As you step with the left foot forward, lower ab contraction.
Another way to practice undulations standing in place is in front of a wall (with your bum barely touching the mirror). Start by lifting the chest up, then pressing back towards the mirror, following with the rest of the your back towards the mirror. The key here is the gradual process; thinking about reaching back one vertebrae at a time. It's easy to just push your entire body against the wall at the same time... and unfortunately will not have the same effect.
Another way to practice undulations is on hands and knees; connecting the yoga "Cat and Cow" poses.
Yet another way to practice undulations is on your back.
2. Liquid Walk Back : Start by bending the right knee and dropping the right hip forward, lift the right hip up and in towards the body as you lift your right heel; while still making contact with the floor with your right big toe, slide the leg back as you drop your right hip back. Your left hip will now be forward. Bend the left knee and drop the left hip forward, lift the left hip up and in towards the body as you lift your left heel; while still making contact with the floor with your left big toe, slide the leg back as you drop your left hip back. Now your right hip will be forward. The arms are open and parallel to the floor; the shoulder roll forward, up, and back, mimicking the motion of the hips (same side shoulder as the hips).
3. Basic Egyptian: This is an ATS (American Tribal Style) movement. Starting with the right foot, right hip comes up the same time the ball of the right foot makes contact with the floor. Place the right foot back in place. Following with the left foot, left hip comes up the same time the ball of the left foot makes contact with the floor. Place the left foot down. This movement can be done in place or walking.
4. Sidewinder: arm undulations incorporating ribcage. With your head looking right and both elbows up about shoulder height, push the right palm towards right as your slide your ribcage towards the left. As the right palm is gliding to the right, the left top of the wrist pulls up and over towards your left ear. Just as the right arms is straightening out, your left wrist should have arrive at your left ear. Pull the right wrist up as you push the left palm out towards left, look left and slide the ribcage right. Remember to keep it slow and a consistent pace of movement. This is the full expression. If you need to keep it simpler for now, stick to just the arms, then add the head, then add the ribcage slide as you get more comfortable.
5. Hip bumps, traveling forward: Remember to keep the hips controlled and your steps small. Keep the torso upright and hips right under you.
6. Pivot Singles (sorry, I was calling it "Reach and Sit" previously): hips like the hip bump, arms extended out to the sides. Stand in showgirl posture: right foot in front, most of your weight in the back leg, body is at a slight diagonal (facing left). On count 1, step the right foot slightly to the left as you slightly reach out to the right with the right arm. On count 2, step the right foot back and bring the right arm back to starting postion.
7. Modified propeller turn: In the American Tribal Style repretoire, the propeller turn has a few setup movements. We are doing just the turn. Right foot crosses over the left as both arms swing down. Turn to the back (both arms should be down at hip level by then). Then turning to the front (both arms up). This is a quick turn, taking up one count.
8. Hip Slides: Both knees slightly bent. Use the obliques to slide the hips to the right and to the left.
For the purpose of "tribal fusion style", we are incorporating arms/hands to the slide. First starting overhead, slide the arms directly down infront of your body, then out to the side. The arms/hands are above the hip level. Fingers are straight. Add a subtle arm contraction at the end of the phrase.
9. Mayas (Figure 8 up to down): Starting with the right hip lifting up, slide out to right, then lower down; left hip takes over lifting up, slide out to left, then lower down... then right, then left, etc. Remember that for the Down to up and Up to down figure 8's, you want to pretend like you are sandwiched between two pieces of glass. No front and back or twisting movement in the hips. Just slide out and up and down. It helps to keep the pelvis neutral. (Watch out for the booty sticking out!)
The hip that is leading the figure 8 sliding out will have the straight leg, while the opposite leg will be bent. Once you've slide out as far as you can, bend that side's leg and straighten the other leg so that hip can slide out.
10. Chest+Pelvic Locks: Chest lift up, chest lift down, pelvic lock front, and pelvic lock back.
New Movements:
1. Shimmy: There are a number of ways to do the shimmy. One way is to power the movement of the hips by bending and straightening the legs. Another way is to lift and lower the hips as fast as possible. Yet another way is to alternate glute squeezes. Play here with the different options. Be sure to keep the movement in the hips (ie. keep the chest out of it).
2. Box step with shimmy: Step the right foot forward on 1. Step the left foot back (torso facing the side) on 2. Step the right foot to the back left corner (body pivots so that torso is facing the opposite side) on 3. Step the left foot back to front (torso facing forward) on 4. Add the shimmy on each step. Relax as you pivot.
Choreography to "Pharisee's Prayer"
The song we're pairing the movements to is called "Pharisee's Prayer" by Solace. Check it out on iTunes!
Here is a high-level breakdown of the movements to the music:
0:13 Undulations slow and flat foot with arms over head for 16 counts. Then continue with undulations but with flamenco arms, feet travel in circle over right shoulder for 8 counts, then reverse back to front for 8 counts.
0:39 Liquid Walk Back
0:54 Basic Egyptian (Right+Left 8 times)
1:06 Undulations (faster than the beginning section). Arms start up, but push down as you start your undulations, then slowly raise arms like wings back up for 8 counts. Feet travel in a circle for 8 counts over right shoulder (end up facing front at count 8), then travel in a circle for 8 counts over left shoulder.
1:20 Sidewinder (arm undulations)
1:34 Hip bumps traveling forward (right hip leading) for 8 counts.
Reach & Sit (right hip leading) for 6 counts, then propeller turn for counts 7 and 8.
Now repeat with left hip leading.
2:01 Hip Slides (with arms)
2:14 Mayas (figure 8 up to down) with Chest+Pelvic Locks. 3 mayas, chest lock up, chest lock down, pelvic lock front, pelvic lock back. 3 mayas, chest lock up, chest lock down, pelvic lock front. You should hear the drum accents in the music to match up the locks to.
2:28 Box step with shimmy
Remember to check back for some video clips!
Have a great weekend,
Lily
http://www.LilyBellydance.com
Red Fez this Friday!
Hi there!
Come hang out with me this Friday at Red Fez as my friends Rania and Stacey dance up a storm... 10 and 11 PM.
No entrance fee.
See you there!
lily
Come hang out with me this Friday at Red Fez as my friends Rania and Stacey dance up a storm... 10 and 11 PM.
No entrance fee.
See you there!
lily
Sunday, May 24, 2009
Maya with Chest and Pelvic Locks Combo video clip
Hi ladies,
Here's a video clip of the maya (up-to-down figure 8) with chest and pelvic locks combo. This is for the new section in the "Pharisee's Prayer" piece.
Hope this helps!
Lily
Here's a video clip of the maya (up-to-down figure 8) with chest and pelvic locks combo. This is for the new section in the "Pharisee's Prayer" piece.
Hope this helps!
Lily
Saturday, May 23, 2009
Chest and Pelvic Lock combo video clip
As promised in class, here is a video clip of the Chest and Pelvic Lock combo we covered in class:
Hope this helps!
Lily
Hope this helps!
Lily
Thursday, May 21, 2009
Tribal Fusion Bellydance May-June series, Class 3 Notes
1. Warmup that includes lunges, squats.
- Grand Plie: From Straddle, inhale lift the arms up over head, exhale bend the knees as the arms lower. Inhale lift the arms up over head as you straighten the legs. Exhale as you twist your torso over the right leg and lower the arms. Inhale the arms up and legs straighten, torso back to center. Exhale bend the knees, torso still center. Inhale the arms up, legs straighten. Exhale as you twist your torso over the left leg and lower the arms. Inhale the arms up and legs straighten, torso back to center.
- Vertical Squats: With torso lifted vertical and legs at straddle (knees pointing to the corners), bend the knees so that the thighs are parallel to the floor, then straighten half way. Repeat as many times as possible. This helps strengthen the quads.
- Lung the right leg forward, hands on the floor, back leg strong. Raise the right arm forward, then lift up to the ceiling, then reaching forward. Bring the right elbow to meet the left knee. Keep the hips at the same place in space. The booty should not be lifting up. Repeat on the other side (left leg lunge).
- Horizontal Squats: With torso parallel to the floor and legs at straddle (knees pointing to the corners and ankles under the knees), bend the knees so that the thighs are parallel to the floor, then pulse. This helps target the gluteus muscles.
- Straddle lunge right and left: Keeping the heels on the floor (if you can), stand in straddle position, lower your torso by bending the right knee. Keep the torso vertical and keep the right knee above the right ankle. The left leg should be relatively straight, toes pointing forward. Feel the stretch in the inner left thigh. Reverse to feel the stretch in the inner right thigh.
2. Posture check!
3. Exercises:
- Alternating hip lifts up (a.k.a. "hip singles"). Practice by standing on one leg; try to keep the hips squared. Change to the other leg. Then practice standing on your toes, then gradually bending the knees and lowering the torso down, then back up.
- Hip slides right side to left side.
- Chest lock up: contracting the upper back muscle.
- Chest lock down: contracting the upper abdominal muscle.
- Pelvic locks front: contracting the lower abdominal muscle.
- Pelvic locks back: contracting the lower back muscle.
4. Review Movements from last week:
- Undulation: Contraction in the upper back, upper abs, lower abs, and release. Practice this slowly, then speed up. Once you get comfortable, add walking. As you step with the right foot forward, upper back contraction (chest lifts up). As you step with the left foot forward, lower ab contraction.
Another way to practice undulations standing in place is in front of a wall (with your bum barely touching the mirror). Start by lifting the chest up, then pressing back towards the mirror, following with the rest of the your back towards the mirror. The key here is the gradual process; thinking about reaching back one vertebrae at a time. It's easy to just push your entire body against the wall at the same time... and unfortunately will not have the same effect.
Another way to practice undulations is on hands and knees; connecting the yoga "Cat and Cow" poses.
Yet another way to practice undulations is on your back.
- Liquid Walk Back : Start by bending the right knee and dropping the right hip forward, lift the right hip up and in towards the body as you lift your right heel; while still making contact with the floor with your right big toe, slide the leg back as you drop your right hip back. Your left hip will now be forward. Bend the left knee and drop the left hip forward, lift the left hip up and in towards the body as you lift your left heel; while still making contact with the floor with your left big toe, slide the leg back as you drop your left hip back. Now your right hip will be forward. The arms are open and parallel to the floor; the shoulder roll forward, up, and back, mimicking the motion of the hips (same side shoulder as the hips).
- Basic Egyptian: This is an ATS (American Tribal Style) movement. Starting with the right foot, right hip comes up the same time the ball of the right foot makes contact with the floor. Place the right foot back in place. Following with the left foot, left hip comes up the same time the ball of the left foot makes contact with the floor. Place the left foot down. This movement can be done in place or walking.
[week 2 stuff below]
- Sidewinder: arm undulations incorporating ribcage. With your head looking right and both elbows up about shoulder height, push the right palm towards right as your slide your ribcage towards the left. As the right palm is gliding to the right, the left top of the wrist pulls up and over towards your left ear. Just as the right arms is straightening out, your left wrist should have arrive at your left ear. Pull the right wrist up as you push the left palm out towards left, look left and slide the ribcage right. Remember to keep it slow and a consistent pace of movement. This is the full expression. If you need to keep it simpler for now, stick to just the arms, then add the head, then add the ribcage slide as you get more comfortable.
- Hip bumps, traveling forward: Remember to keep the hips controlled and your steps small. Keep the torso upright and hips right under you.
- Reach and sit: hips like the hip bump, arms extended out to the sides. Stand in showgirl posture: right foot in front, most of your weight in the back leg, body is at a slight diagonal (facing left). On count 1, step the right foot slightly to the left as you slightly reach out to the right with the right arm. On count 2, step the right foot back and bring the right arm back to starting postion.
- Modified propeller turn: In the American Tribal Style repretoire, the propeller turn has a few setup movements. We are doing just the turn. Right foot crosses over the left as both arms swing down. Turn to the back (both arms should be down at hip level by then). Then turning to the front (both arms up). This is a quick turn, taking up one count.
5. New Movements:
- Hip Slides - Both knees slightly bent. Use the obliques to slide the hips to the right and to the left.
For the purpose of "tribal fusion style", we are incorporating arms/hands to the slide. First starting overhead, slide the arms directly down infront of your body, then out to the side. Your arms will move faster than the hips because both hips and arms are moving at the same time.
- Chest+Pelvic Locks - Chest lift up, chest lift down, pelvic lock front, and pelvic lock back.
Figure 8's!
- Down to up (a.k.a. "figure 8" general style or "taxim" in the American Tribal Style)
- Up to down (a.k.a. "mayas" general style or "reverse taxim" in the American Tribal Style)
- Front to back
- Back to front
Remember that for the Down to up and Up to down figure 8's, you want to pretend like you are sandwiched between two pieces of glass. No front and back or twisting movement in the hips. Just slide out and up and down.
Remember for the Front to back and the Back to front figure 8's, you want to imagine as if your hips are resting on top of a table. No up and down motion.
The song we're pairing the movements to is called "Pharisee's Prayer" by Solace. Check it out on iTunes!
Here is a high-level breakdown of the movements to the music:
0:13 Undulations (a.k.a. "Arabic" in the ATS repretoire) slow and flat foot with arms over head for 16 counts. Then continue with undulations but with flamenco arms, feet travel in circle over right shoulder for 8 counts, then reverse back to front for 8 counts.
0:39 Liquid Walk Back
0:54 Basic Egyptian (Right+Left 8 times)
1:06 Undulations. Arms start up, but push down as you start your undulations, then slowly raise arms like wings back up for 8 counts. Feet travel in a circle for 8 counts over right shoulder (end up facing front at count 8), then travel in a circle for 8 counts over left shoulder.
1:20 Arm undulations
1:34 Hip bumps traveling forward (right hip leading) for 8 counts.
Reach & Sit (right hip leading) for 6 counts, then propeller turn for counts 7 and 8.
Now repeat with left hip leading.
2:01 Hip Slides (with arms)
2:14 Mayas (figure 8 up to down) with Chest+Pelvic Locks. 3 mayas, chest lock up, chest lock down, pelvic lock front, pelvic lock back. 3 mayas, chest lock up, chest lock down, pelvic lock front. You should hear the drum accents in the music to match up the locks to.
Practice... and Happy Memorial Day!
lily
- Grand Plie: From Straddle, inhale lift the arms up over head, exhale bend the knees as the arms lower. Inhale lift the arms up over head as you straighten the legs. Exhale as you twist your torso over the right leg and lower the arms. Inhale the arms up and legs straighten, torso back to center. Exhale bend the knees, torso still center. Inhale the arms up, legs straighten. Exhale as you twist your torso over the left leg and lower the arms. Inhale the arms up and legs straighten, torso back to center.
- Vertical Squats: With torso lifted vertical and legs at straddle (knees pointing to the corners), bend the knees so that the thighs are parallel to the floor, then straighten half way. Repeat as many times as possible. This helps strengthen the quads.
- Lung the right leg forward, hands on the floor, back leg strong. Raise the right arm forward, then lift up to the ceiling, then reaching forward. Bring the right elbow to meet the left knee. Keep the hips at the same place in space. The booty should not be lifting up. Repeat on the other side (left leg lunge).
- Horizontal Squats: With torso parallel to the floor and legs at straddle (knees pointing to the corners and ankles under the knees), bend the knees so that the thighs are parallel to the floor, then pulse. This helps target the gluteus muscles.
- Straddle lunge right and left: Keeping the heels on the floor (if you can), stand in straddle position, lower your torso by bending the right knee. Keep the torso vertical and keep the right knee above the right ankle. The left leg should be relatively straight, toes pointing forward. Feel the stretch in the inner left thigh. Reverse to feel the stretch in the inner right thigh.
2. Posture check!
3. Exercises:
- Alternating hip lifts up (a.k.a. "hip singles"). Practice by standing on one leg; try to keep the hips squared. Change to the other leg. Then practice standing on your toes, then gradually bending the knees and lowering the torso down, then back up.
- Hip slides right side to left side.
- Chest lock up: contracting the upper back muscle.
- Chest lock down: contracting the upper abdominal muscle.
- Pelvic locks front: contracting the lower abdominal muscle.
- Pelvic locks back: contracting the lower back muscle.
4. Review Movements from last week:
- Undulation: Contraction in the upper back, upper abs, lower abs, and release. Practice this slowly, then speed up. Once you get comfortable, add walking. As you step with the right foot forward, upper back contraction (chest lifts up). As you step with the left foot forward, lower ab contraction.
Another way to practice undulations standing in place is in front of a wall (with your bum barely touching the mirror). Start by lifting the chest up, then pressing back towards the mirror, following with the rest of the your back towards the mirror. The key here is the gradual process; thinking about reaching back one vertebrae at a time. It's easy to just push your entire body against the wall at the same time... and unfortunately will not have the same effect.
Another way to practice undulations is on hands and knees; connecting the yoga "Cat and Cow" poses.
Yet another way to practice undulations is on your back.
- Liquid Walk Back : Start by bending the right knee and dropping the right hip forward, lift the right hip up and in towards the body as you lift your right heel; while still making contact with the floor with your right big toe, slide the leg back as you drop your right hip back. Your left hip will now be forward. Bend the left knee and drop the left hip forward, lift the left hip up and in towards the body as you lift your left heel; while still making contact with the floor with your left big toe, slide the leg back as you drop your left hip back. Now your right hip will be forward. The arms are open and parallel to the floor; the shoulder roll forward, up, and back, mimicking the motion of the hips (same side shoulder as the hips).
- Basic Egyptian: This is an ATS (American Tribal Style) movement. Starting with the right foot, right hip comes up the same time the ball of the right foot makes contact with the floor. Place the right foot back in place. Following with the left foot, left hip comes up the same time the ball of the left foot makes contact with the floor. Place the left foot down. This movement can be done in place or walking.
[week 2 stuff below]
- Sidewinder: arm undulations incorporating ribcage. With your head looking right and both elbows up about shoulder height, push the right palm towards right as your slide your ribcage towards the left. As the right palm is gliding to the right, the left top of the wrist pulls up and over towards your left ear. Just as the right arms is straightening out, your left wrist should have arrive at your left ear. Pull the right wrist up as you push the left palm out towards left, look left and slide the ribcage right. Remember to keep it slow and a consistent pace of movement. This is the full expression. If you need to keep it simpler for now, stick to just the arms, then add the head, then add the ribcage slide as you get more comfortable.
- Hip bumps, traveling forward: Remember to keep the hips controlled and your steps small. Keep the torso upright and hips right under you.
- Reach and sit: hips like the hip bump, arms extended out to the sides. Stand in showgirl posture: right foot in front, most of your weight in the back leg, body is at a slight diagonal (facing left). On count 1, step the right foot slightly to the left as you slightly reach out to the right with the right arm. On count 2, step the right foot back and bring the right arm back to starting postion.
- Modified propeller turn: In the American Tribal Style repretoire, the propeller turn has a few setup movements. We are doing just the turn. Right foot crosses over the left as both arms swing down. Turn to the back (both arms should be down at hip level by then). Then turning to the front (both arms up). This is a quick turn, taking up one count.
5. New Movements:
- Hip Slides - Both knees slightly bent. Use the obliques to slide the hips to the right and to the left.
For the purpose of "tribal fusion style", we are incorporating arms/hands to the slide. First starting overhead, slide the arms directly down infront of your body, then out to the side. Your arms will move faster than the hips because both hips and arms are moving at the same time.
- Chest+Pelvic Locks - Chest lift up, chest lift down, pelvic lock front, and pelvic lock back.
Figure 8's!
- Down to up (a.k.a. "figure 8" general style or "taxim" in the American Tribal Style)
- Up to down (a.k.a. "mayas" general style or "reverse taxim" in the American Tribal Style)
- Front to back
- Back to front
Remember that for the Down to up and Up to down figure 8's, you want to pretend like you are sandwiched between two pieces of glass. No front and back or twisting movement in the hips. Just slide out and up and down.
Remember for the Front to back and the Back to front figure 8's, you want to imagine as if your hips are resting on top of a table. No up and down motion.
The song we're pairing the movements to is called "Pharisee's Prayer" by Solace. Check it out on iTunes!
Here is a high-level breakdown of the movements to the music:
0:13 Undulations (a.k.a. "Arabic" in the ATS repretoire) slow and flat foot with arms over head for 16 counts. Then continue with undulations but with flamenco arms, feet travel in circle over right shoulder for 8 counts, then reverse back to front for 8 counts.
0:39 Liquid Walk Back
0:54 Basic Egyptian (Right+Left 8 times)
1:06 Undulations. Arms start up, but push down as you start your undulations, then slowly raise arms like wings back up for 8 counts. Feet travel in a circle for 8 counts over right shoulder (end up facing front at count 8), then travel in a circle for 8 counts over left shoulder.
1:20 Arm undulations
1:34 Hip bumps traveling forward (right hip leading) for 8 counts.
Reach & Sit (right hip leading) for 6 counts, then propeller turn for counts 7 and 8.
Now repeat with left hip leading.
2:01 Hip Slides (with arms)
2:14 Mayas (figure 8 up to down) with Chest+Pelvic Locks. 3 mayas, chest lock up, chest lock down, pelvic lock front, pelvic lock back. 3 mayas, chest lock up, chest lock down, pelvic lock front. You should hear the drum accents in the music to match up the locks to.
Practice... and Happy Memorial Day!
lily
Tribal Fest 2009 - The Indigo performance
It's been a while since I've posted any videos on the blog. Here is a clip of The Indigo (Rachel Brice, Mardi Love, and Zoe Jakes) dancing at the annual Tribal Fest... which just happened this past weekend!
Enjoy!
lily
Enjoy!
lily
Friday, May 15, 2009
Tribal Fusion Bellydance May-June series, Class 2 Notes
Hi Ladies!
Thanks for a great class. Here is a recap of what we did:
1. Warmup that includes lunges, squats.
- Grand Plie: From Straddle, inhale lift the arms up over head, exhale bend the knees as the arms lower. Inhale lift the arms up over head as you straighten the legs. Exhale as you twist your torso over the right leg and lower the arms. Inhale the arms up and legs straighten, torso back to center. Exhale bend the knees, torso still center. Inhale the arms up, legs straighten. Exhale as you twist your torso over the left leg and lower the arms. Inhale the arms up and legs straighten, torso back to center.
- Vertical Squats: With torso lifted vertical and legs at straddle (knees pointing to the corners), bend the knees so that the thighs are parallel to the floor, then straighten half way. Repeat as many times as possible. This helps strengthen the quads.
- ("Parsvattanasana" - in yoga) From Straddle, pivot feet so that both sets of toes are pointing torwards the right wall, hips are squared facing the right wall. Inhale and exhale as you fold over your right leg. Repeat on the left side. This helps stretch your hamstrings (and back of legs).
- Lung the right leg forward, hands on the floor, back leg strong. Raise the right arm forward, then lift up to the ceiling, then reaching forward. Bring the right elbow to meet the left knee. Keep the hips at the same place in space. The booty should not be lifting up. Repeat on the other side (left leg lunge).
- Horizontal Squats: With torso parallel to the floor and legs at straddle (knees pointing to the corners and ankles under the knees), bend the knees so that the thighs are parallel to the floor, then pulse. This helps target the gluteus muscles.
- Straddle lunge right and left: Keeping the heels on the floor (if you can), stand in straddle position, lower your torso by bending the right knee. Keep the torso vertical and keep the right knee above the right ankle. The left leg should be relatively straight, toes pointing forward. Feel the stretch in the inner left thigh. Reverse to feel the stretch in the inner right thigh.
3. Exercises:
- Alternating hip lifts up (a.k.a. "hip singles"). Practice by standing on one leg; try to keep the hips squared. Change to the other leg. Then practice standing on your toes, then gradually bending the knees and lowering the torso down, then back up.
- Jumana Points:
-- Hip slides to right front corner, right side, and right back corner; left front corner, left side, and left back corner.
-- Chest slides to right front corder, right side, and right back corner; left front corner, left side, and left back corner.
- Pelvic locks front: contracting the lower abdominal muscle.
- Pelvic locks back: contracting the lower back muscle.
- Hip Squares: pairing the hip singles with the pelvic locks. Contract lower abdominal muscle, right hip up, contract lower back muscle, left hip up.
4. Review Movements from last week:
- Undulation - Contraction in the upper back, upper abs, lower abs, and release. Practice this slowly, then speed up. Once you get comfortable, add walking. As you step with the right foot forward, upper back contraction (chest lifts up). As you step with the left foot forward, lower ab contraction.
Another way to practice undulations standing in place is in front of a wall (with your bum barely touching the mirror). Start by lifting the chest up, then pressing back towards the mirror, following with the rest of the your back towards the mirror. The key here is the gradual process; thinking about reaching back one vertebrae at a time. It's easy to just push your entire body against the wall at the same time... and unfortunately will not have the same effect.
Another way to practice undulations is on hands and knees; connecting the yoga "Cat and Cow" poses.
Yet another way to practice undulations is on your back.
- Liquid Walk Back - Start by bending the right knee and dropping the right hip forward, lift the right hip up and in towards the body as you lift your right heel; while still making contact with the floor with your right big toe, slide the leg back as you drop your right hip back. Your left hip will now be forward. Bend the left knee and drop the left hip forward, lift the left hip up and in towards the body as you lift your left heel; while still making contact with the floor with your left big toe, slide the leg back as you drop your left hip back. Now your right hip will be forward. The arms are open and parallel to the floor; the shoulder roll forward, up, and back, mimicking the motion of the hips (same side shoulder as the hips).
- Basic Egyptian - This is an ATS (American Tribal Style) movement. Starting with the right foot, right hip comes up the same time the ball of the right foot makes contact with the floor. Place the right foot back in place. Following with the left foot, left hip comes up the same time the ball of the left foot makes contact with the floor. Place the left foot down. This movement can be done in place or walking.
5. New Movements:
- Sidewinder: arm undulations incorporating ribcage. With your head looking right and both elbows up about shoulder height, push the right palm towards right as your slide your ribcage towards the left. As the right palm is gliding to the right, the left top of the wrist pulls up and over towards your left ear. Just as the right arms is straightening out, your left wrist should have arrive at your left ear. Pull the right wrist up as you push the left palm out towards left, look left and slide the ribcage right. Remember to keep it slow and a consistent pace of movement. This is the full expression. If you need to keep it simpler for now, stick to just the arms, then add the head, then add the ribcage slide as you get more comfortable.
- Hip bumps, traveling forward. Remember to keep the hips controlled and your steps small. Keep the torso upright and hips right under you.
- Reach and sit: hips like the hip bump, arms extended out to the sides. Stand in showgirl posture: right foot in front, most of your weight in the back leg, body is at a slight diagonal (facing left). On count 1, step the right foot slightly to the left as you slightly reach out to the right with the right arm. On count 2, step the right foot back and bring the right arm back to starting postion.
- Modified propeller turn. In the American Tribal Style repretoire, the propeller turn has a few setup movements. We are doing just the turn. Right foot crosses over the left as both arms swing down. Turn to the back (both arms should be down at hip level by then). Then turning to the front (both arms up). This is a quick turn, taking up one count.
The song we're pairing the movements to is called "Pharisee's Prayer" by Solace. Check it out on iTunes!
lily
Thanks for a great class. Here is a recap of what we did:
1. Warmup that includes lunges, squats.
- Grand Plie: From Straddle, inhale lift the arms up over head, exhale bend the knees as the arms lower. Inhale lift the arms up over head as you straighten the legs. Exhale as you twist your torso over the right leg and lower the arms. Inhale the arms up and legs straighten, torso back to center. Exhale bend the knees, torso still center. Inhale the arms up, legs straighten. Exhale as you twist your torso over the left leg and lower the arms. Inhale the arms up and legs straighten, torso back to center.
- Vertical Squats: With torso lifted vertical and legs at straddle (knees pointing to the corners), bend the knees so that the thighs are parallel to the floor, then straighten half way. Repeat as many times as possible. This helps strengthen the quads.
- ("Parsvattanasana" - in yoga) From Straddle, pivot feet so that both sets of toes are pointing torwards the right wall, hips are squared facing the right wall. Inhale and exhale as you fold over your right leg. Repeat on the left side. This helps stretch your hamstrings (and back of legs).
- Lung the right leg forward, hands on the floor, back leg strong. Raise the right arm forward, then lift up to the ceiling, then reaching forward. Bring the right elbow to meet the left knee. Keep the hips at the same place in space. The booty should not be lifting up. Repeat on the other side (left leg lunge).
- Horizontal Squats: With torso parallel to the floor and legs at straddle (knees pointing to the corners and ankles under the knees), bend the knees so that the thighs are parallel to the floor, then pulse. This helps target the gluteus muscles.
- Straddle lunge right and left: Keeping the heels on the floor (if you can), stand in straddle position, lower your torso by bending the right knee. Keep the torso vertical and keep the right knee above the right ankle. The left leg should be relatively straight, toes pointing forward. Feel the stretch in the inner left thigh. Reverse to feel the stretch in the inner right thigh.
3. Exercises:
- Alternating hip lifts up (a.k.a. "hip singles"). Practice by standing on one leg; try to keep the hips squared. Change to the other leg. Then practice standing on your toes, then gradually bending the knees and lowering the torso down, then back up.
- Jumana Points:
-- Hip slides to right front corner, right side, and right back corner; left front corner, left side, and left back corner.
-- Chest slides to right front corder, right side, and right back corner; left front corner, left side, and left back corner.
- Pelvic locks front: contracting the lower abdominal muscle.
- Pelvic locks back: contracting the lower back muscle.
- Hip Squares: pairing the hip singles with the pelvic locks. Contract lower abdominal muscle, right hip up, contract lower back muscle, left hip up.
4. Review Movements from last week:
- Undulation - Contraction in the upper back, upper abs, lower abs, and release. Practice this slowly, then speed up. Once you get comfortable, add walking. As you step with the right foot forward, upper back contraction (chest lifts up). As you step with the left foot forward, lower ab contraction.
Another way to practice undulations standing in place is in front of a wall (with your bum barely touching the mirror). Start by lifting the chest up, then pressing back towards the mirror, following with the rest of the your back towards the mirror. The key here is the gradual process; thinking about reaching back one vertebrae at a time. It's easy to just push your entire body against the wall at the same time... and unfortunately will not have the same effect.
Another way to practice undulations is on hands and knees; connecting the yoga "Cat and Cow" poses.
Yet another way to practice undulations is on your back.
- Liquid Walk Back - Start by bending the right knee and dropping the right hip forward, lift the right hip up and in towards the body as you lift your right heel; while still making contact with the floor with your right big toe, slide the leg back as you drop your right hip back. Your left hip will now be forward. Bend the left knee and drop the left hip forward, lift the left hip up and in towards the body as you lift your left heel; while still making contact with the floor with your left big toe, slide the leg back as you drop your left hip back. Now your right hip will be forward. The arms are open and parallel to the floor; the shoulder roll forward, up, and back, mimicking the motion of the hips (same side shoulder as the hips).
- Basic Egyptian - This is an ATS (American Tribal Style) movement. Starting with the right foot, right hip comes up the same time the ball of the right foot makes contact with the floor. Place the right foot back in place. Following with the left foot, left hip comes up the same time the ball of the left foot makes contact with the floor. Place the left foot down. This movement can be done in place or walking.
5. New Movements:
- Sidewinder: arm undulations incorporating ribcage. With your head looking right and both elbows up about shoulder height, push the right palm towards right as your slide your ribcage towards the left. As the right palm is gliding to the right, the left top of the wrist pulls up and over towards your left ear. Just as the right arms is straightening out, your left wrist should have arrive at your left ear. Pull the right wrist up as you push the left palm out towards left, look left and slide the ribcage right. Remember to keep it slow and a consistent pace of movement. This is the full expression. If you need to keep it simpler for now, stick to just the arms, then add the head, then add the ribcage slide as you get more comfortable.
- Hip bumps, traveling forward. Remember to keep the hips controlled and your steps small. Keep the torso upright and hips right under you.
- Reach and sit: hips like the hip bump, arms extended out to the sides. Stand in showgirl posture: right foot in front, most of your weight in the back leg, body is at a slight diagonal (facing left). On count 1, step the right foot slightly to the left as you slightly reach out to the right with the right arm. On count 2, step the right foot back and bring the right arm back to starting postion.
- Modified propeller turn. In the American Tribal Style repretoire, the propeller turn has a few setup movements. We are doing just the turn. Right foot crosses over the left as both arms swing down. Turn to the back (both arms should be down at hip level by then). Then turning to the front (both arms up). This is a quick turn, taking up one count.
The song we're pairing the movements to is called "Pharisee's Prayer" by Solace. Check it out on iTunes!
Sorry these notes are late... Practice... and see you Thursday!
lily
Wednesday, May 13, 2009
Austin Belly Dance Convention
Yes, we have a convention. Yes, Lily will be teaching a tribal fusion belly dance workshop. Sign up here: http://abdc.eventbrite.com/
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Friday, May 8, 2009
Tribal Fusion style bellydance series May-June, Class 1 notes
Hi Ladies!
Thanks for a great first class of the series. Here is a recap of what we did:
1. Hard-core warmup that includes lunges, squats and different kinds of leg lifts.
- Grand Plie: From Straddle, inhale lift the arms up over head, exhale bend the knees as the arms lower. Inhale lift the arms up over head as you straighten the legs. Exhale as you twist your torso over the right leg and lower the arms. Inhale the arms up and legs straighten, torso back to center. Exhale bend the knees, torso still center. Inhale the arms up, legs straighten. Exhale as you twist your torso over the left leg and lower the arms. Inhale the arms up and legs straighten, torso back to center.
- Vertical Squats: With torso lifted vertical and legs at straddle (knees pointing to the corners), bend the knees so that the thighs are parallel to the floor, then straighten half way. Repeat as many times as possible. This helps strengthen the quads.
- Horizontal Squats: With torso parallel to the floor and legs at straddle (knees pointing to the corners and ankles under the knees), bend the knees so that the thighs are parallel to the floor, then pulse. This helps target the gluteus muscles.
- ("Parsvattanasana" - in yoga) From Straddle, pivot feet so that both sets of toes are pointing torwards the right wall, hips are squared facing the right wall. Inhale and exhale as you fold over your right leg. Repeat on the left side. This helps stretch your hamstrings (and back of legs).
- Lung the right leg forward, hands on the floor, back leg strong. Raise the right arm forward, then lift up to the ceiling, then reaching forward. Bring the right elbow to meet the left knee. Keep the hips at the same place in space. The booty should not be lifting up. Repeat on the other side (left leg lunge).
Now on our backs:
- Scissor Leg Lifts: With arms/hands under your back for support, lift the legs so that the heels are facing the ceiling (toes pointing towards your head). Cris-cross the feet as you lower the legs for 4 counts, then cris-cross the feel as you raise the legs up for 4 counts. Repeat several times.
- Cris-Cross Open: With arms/hands under your back for support, lift the legs so that the heels are facing the ceiling (toes pointing towards your head). Cross the right foot over the left, then left foot over the right, then open the legs wide open. Repeat several times.
Now, resting on our sides:
- Clock Leg Lifts: With the bottom leg bent for support, slightly bend the top leg and flex the feet. Imagine you are laying on top of a clock with your feet at 6 o'clock and your hips facing 3 o'clock. Pulse the top leg up at least 8 times at 6 o'clock, then bring the feet to 5 o'clock and pulse for 8, then at 4 o'clock and pulse for 8. With the feet at 3 o'clock, draw circles with your heel 8 times in one direction, then 8 times in the other direction. Repeat on the other side with the other leg.
2. Posture: Shoulders relaxed, chest lifted, pelvis neutral, knees slightly flexed.
3. Exercises:
- Alternating hip lifts up.
- Hip slides to right front corner, right side, and right back corner; left front corner, left side, and left back corner.
- Chest lifts - contraction in the upper back.
4. Movements:
- Undulation - Contraction in the upper back, upper abs, lower abs, and release. Practice this slowly, then speed up. Once you get comfortable, add walking. As you step with the right foot forward, upper back contraction (chest lifts up). As you step with the left foot forward, lower ab contraction.
Another way to practice undulations standing in place is in front of a wall (with your bum barely touching the mirror). Start by lifting the chest up, then pressing back towards the mirror, following with the rest of the your back towards the mirror. The key here is the gradual process; thinking about reaching back one vertebrae at a time. It's easy to just push your entire body against the wall at the same time... and unfortunately will not have the same effect.
- Liquid Walk Back - Start by bending the right knee and dropping the right hip forward, lift the right hip up and in towards the body as you lift your right heel; while still making contact with the floor with your right big toe, slide the leg back as you drop your right hip back. Your left hip will now be forward. Bend the left knee and drop the left hip forward, lift the left hip up and in towards the body as you lift your left heel; while still making contact with the floor with your left big toe, slide the leg back as you drop your left hip back. Now your right hip will be forward. The arms are open and parallel to the floor; the shoulder roll forward, up, and back, mimicking the motion of the hips (same side shoulder as the hips).
- Basic Egyptian - This is an ATS (American Tribal Style) movement. Starting with the right foot, right hip comes up the same time the ball of the right foot makes contact with the floor. Place the right foot back in place. Following with the left foot, left hip comes up the same time the ball of the left foot makes contact with the floor. Place the left foot down. This movement can be done in place or walking.
The song we're pairing the movements to is called "Pharisee's Prayer" by Solace. Check it out on iTunes!
Have a great weekend... See you all next week!
Lily
Thanks for a great first class of the series. Here is a recap of what we did:
1. Hard-core warmup that includes lunges, squats and different kinds of leg lifts.
- Grand Plie: From Straddle, inhale lift the arms up over head, exhale bend the knees as the arms lower. Inhale lift the arms up over head as you straighten the legs. Exhale as you twist your torso over the right leg and lower the arms. Inhale the arms up and legs straighten, torso back to center. Exhale bend the knees, torso still center. Inhale the arms up, legs straighten. Exhale as you twist your torso over the left leg and lower the arms. Inhale the arms up and legs straighten, torso back to center.
- Vertical Squats: With torso lifted vertical and legs at straddle (knees pointing to the corners), bend the knees so that the thighs are parallel to the floor, then straighten half way. Repeat as many times as possible. This helps strengthen the quads.
- Horizontal Squats: With torso parallel to the floor and legs at straddle (knees pointing to the corners and ankles under the knees), bend the knees so that the thighs are parallel to the floor, then pulse. This helps target the gluteus muscles.
- ("Parsvattanasana" - in yoga) From Straddle, pivot feet so that both sets of toes are pointing torwards the right wall, hips are squared facing the right wall. Inhale and exhale as you fold over your right leg. Repeat on the left side. This helps stretch your hamstrings (and back of legs).
- Lung the right leg forward, hands on the floor, back leg strong. Raise the right arm forward, then lift up to the ceiling, then reaching forward. Bring the right elbow to meet the left knee. Keep the hips at the same place in space. The booty should not be lifting up. Repeat on the other side (left leg lunge).
Now on our backs:
- Scissor Leg Lifts: With arms/hands under your back for support, lift the legs so that the heels are facing the ceiling (toes pointing towards your head). Cris-cross the feet as you lower the legs for 4 counts, then cris-cross the feel as you raise the legs up for 4 counts. Repeat several times.
- Cris-Cross Open: With arms/hands under your back for support, lift the legs so that the heels are facing the ceiling (toes pointing towards your head). Cross the right foot over the left, then left foot over the right, then open the legs wide open. Repeat several times.
Now, resting on our sides:
- Clock Leg Lifts: With the bottom leg bent for support, slightly bend the top leg and flex the feet. Imagine you are laying on top of a clock with your feet at 6 o'clock and your hips facing 3 o'clock. Pulse the top leg up at least 8 times at 6 o'clock, then bring the feet to 5 o'clock and pulse for 8, then at 4 o'clock and pulse for 8. With the feet at 3 o'clock, draw circles with your heel 8 times in one direction, then 8 times in the other direction. Repeat on the other side with the other leg.
2. Posture: Shoulders relaxed, chest lifted, pelvis neutral, knees slightly flexed.
3. Exercises:
- Alternating hip lifts up.
- Hip slides to right front corner, right side, and right back corner; left front corner, left side, and left back corner.
- Chest lifts - contraction in the upper back.
4. Movements:
- Undulation - Contraction in the upper back, upper abs, lower abs, and release. Practice this slowly, then speed up. Once you get comfortable, add walking. As you step with the right foot forward, upper back contraction (chest lifts up). As you step with the left foot forward, lower ab contraction.
Another way to practice undulations standing in place is in front of a wall (with your bum barely touching the mirror). Start by lifting the chest up, then pressing back towards the mirror, following with the rest of the your back towards the mirror. The key here is the gradual process; thinking about reaching back one vertebrae at a time. It's easy to just push your entire body against the wall at the same time... and unfortunately will not have the same effect.
- Liquid Walk Back - Start by bending the right knee and dropping the right hip forward, lift the right hip up and in towards the body as you lift your right heel; while still making contact with the floor with your right big toe, slide the leg back as you drop your right hip back. Your left hip will now be forward. Bend the left knee and drop the left hip forward, lift the left hip up and in towards the body as you lift your left heel; while still making contact with the floor with your left big toe, slide the leg back as you drop your left hip back. Now your right hip will be forward. The arms are open and parallel to the floor; the shoulder roll forward, up, and back, mimicking the motion of the hips (same side shoulder as the hips).
- Basic Egyptian - This is an ATS (American Tribal Style) movement. Starting with the right foot, right hip comes up the same time the ball of the right foot makes contact with the floor. Place the right foot back in place. Following with the left foot, left hip comes up the same time the ball of the left foot makes contact with the floor. Place the left foot down. This movement can be done in place or walking.
The song we're pairing the movements to is called "Pharisee's Prayer" by Solace. Check it out on iTunes!
Have a great weekend... See you all next week!
Lily
Thursday, May 7, 2009
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