If you have taken my advanced class or attended one of my intermediate/advanced open studios this may be something you have tried before. It is similar to last week’s challenge, but more difficult.
Level one: Start by doing a segmented horizontal/large/exterior hip circle: left, front, right, back. Next do counterclockwise omi/interior hip circle in each of those positions, so one omi to the left, one omi to the front, one omi to the right one omi to the back.
Level two, smooth out your clockwise exterior hip circle so it takes a total of 16 counts, 8 to the front and 8 to the back. At the same time do four 4-count counterclockwise omis (the omis will be in the same positions, left, front, right, back, as before).
Level three, speed up your exterior hip circle to 8 counts and your omis to 2 counts.
Level four, speed it up again, 4 count exterior hip circle (2 to the front, 2 to the back) and single count omis.
Level five, one more time, crank it up a notch, 2 count exterior hip circle layered with a rotational/omi shimmy.
The faster you go, the harder this gets! Figure out what level you are at (which one can you do easily) and then work on the next level up moving between the speed you can easily do and the one that is challenging. Don’t forget to reverse it all! Try it with counterclockwise exterior and clockwise interior hip circles as well!
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