Stand Up Straight!

Stand up Straight
Your mother was right.  There's a lot to be said for maintaining correct posture.  Let's have a quick word about it now and give mom a day off.

Aesthetics
Aesthetically having good posture will make you look taller and slimmer.   It also portrays confidence.  One of the most notable differences between a great dancer and a not so great dancer is how they hold their body.  Rounded shoulders and a slumped spine will prevent your movements from flowing seamlessly between transitions  and can be very distracting for an audience to watch.

Physically
Having back pain?  What about shortness of breath?  Incorrect posture could be contributing to these ailments.   A lopsided stance creates an imbalance in the body by weakening some muscles and overusing others.  It can constrict the diaphragm and compress internal organs and not let your body function the best it can.

Building From The Ground Up
Follow these cues to have a "stand proud" posture.

Feet
Inner edges of feet should be lined up with toes going forward.  Arches of the feet lift while the soles press down.

Legs
Knees should be soft and not locked.  Turn your thighs forward

Pelvis
Level out your hipbones.  Lengthen through your low back.

Torso and Shoulders
Open your chest and lift your sternum.  Let your spine lengthen.  Shoulders should draw back and down.  Let your back broaden and your collarbones widen.  Feel like you are growing wider and taller at the same time. 

Head
Make sure there is equal distance between your ears and your shoulders and that your chin is level with the floor.

Overall you should feel like the front of your body is lifting while the back of your body is grounding down.  You should feel strong and open.  Practice everyday.   My favorite way to practice is to make a grand entrance wherever I go.  Whether I enter a different room or a new conversation I remind myself to stand tall.  Try it out for yourself and show mom you were listening.

Zyll Drills

Let's use our magic numbers 3 and 7 for today's finger cymbal practice.  Find music with a steady moderate tempo or use a metronome.  Remember to move while playing.   Practice with different arm positions and basic stationary hip movements.  Have fun!

 R= Right Hand   L=Left Hand 

A: 3-3 for 8 sets
     RLR  RLR = 1 set

B:  3-3-7 for 4 sets
      RLR  RLR   RLRLRLR = 1 set

C:  3-3 for 8 sets

D: 3-7-3 for 4 sets
     RLR  RLRLRLR   RLR

Shake it Up

The first thing people do when I mention I'm a bellydancer is to throw their hands in the air and start shaking their bodies.  Little do they know how much control and technique there is in the shimmy. 


Here's a list of different shimmies you might want to try:

Piston Hips:
Alternate knee bends quickly while keeping your heels on the floor.  Movement is driven by the knees and can be done slowly or fast.

Twisting Shimmy:
Imagine you are in the spin cycle of a washing machine.  Alternate twisting your hips forward and back and build up speed.  Try walking when you do this.

Glute Shimmy: 
 Contract your right glute, relax, contract your left glute, relax.   Work up speed.  Try with a right- left- right- pause, left-right-left pause.   Try seated or in the side splits.

Bouncing Shimmy: 
Ground both heels and bounce using small quick knee bends.  Easy and always a big hit.

Running Shimmy: 
pretend your a ballerina and get up on your toes!  Small quick fast steps combined with knee bends like the piston shimmy will move your booty anywhere on the floor.   Great with turns, chest isolations and snakey arms.

Pelvic Shimmy:
A combination of pelvic lock and pelvic drop done very quickly by tucking and releasing the tailbone.

3/4 Shimmy:
A weighted right leg pushes the right hip up-down-up on a count of 1-2-3.  Repeat with the Left hip.  Looks great layered with hip circles, arabic walks, and floor figure 8's.

Here is a clip of the shimmy queen Ansuya:
http://www.youtube.com/watch?v=HxRkt14sEec

Remember the key is to relax your lower body with these shimmies.  Have fun!
Ilona