Time to start up the blog again :)

Classes started up again last week, so its time to start posting what we covered so you can either check and see what you missed or remind yourself of what was covered so you can practice at home.

Beginner - We discussed the class format, what to wear and other basic housekeeping items. We then learned to do single glute squeezes, proper dance posture, belly pushes, many belly dance arm positions, pelvic tuck and drop and rib cage lift and drop.

Intermediate - We discussed if anyone was interested in performing at the fall show (the answer was no) and then warmed up using beginner level moves. We did single glute squeezes and 3/4 time glute squeezes. We learned the lower body accent drill and broke down the 3/4 shimmy on the down. We learned how to play finger cymbals and drilled 3s. We then learned twisted rib cage and hip slides, horizontal diaganol rib cage movements, the gush, hip sway and Egyptian hip circles.

Advanced - After discussion of upcoming performances and costuming we did our conditioning exercises which consisted of:

Seated:


• Arms out to side, palms up, fingers ripple in then back out, leading w/pinky
• Shoulder rolls backwards together
• Shoulder rolls backwards alternating
• Shoulder rolls forward together
• Shoulder rolls forward alternating
• Shoulder Thrusts
• Hands to side, palms down rotate elbow back and forward
• Triceps stretch
• Gluts – single, ¾ and segmented
• Pigeon Pose

Kneeling:
• Thigh stretch (quads) with knees part
• Thigh Stretch with back bend
• Thigh stretch w/knees together

On the Floor:
• Reverse crunches – legs go out and in – low abs
• Oblique Crunch – lie on back legs to one side, other hand behind head, bring elbow towards opposite hip – obliques
• Crunch – upper abs
• Lie on back draw belly button down, exhale and contract and hold for 5 – transverse abdominus
• Prone arm and leg lift - Lie on stomach and lift arm and opposite leg, keep head down – low back
• Cat/cow
• Cobra push ups
• Childs pose
• Down dog
• Plank
• Plank w/shimmy (hip lift and hip twist)

Standing:
• Dancers Pose (standing quad stretch) – modification – w/band
• 5 Up to down belly rolls
• 5 Down to up belly rolls

We then reviewed all beginner and intermediate level shimmies and broke down the hegalla