
TIPS to print off - Volume 1
Artistic
Belly Dance on DVD
Learn with Renee's Magical Belly Dancing Instructions for beginners
www.bellydancing.com.au
www.bellydanceondvd.com
Renee is a Professional
Artistic Belly Dancer, Teacher, Performer, Choreographer, Producer and Distributor
of instructional DVD/ videos.
"Bringing this ancient art to modern life" is Renee's motto
DVD Volume 1 - Copyright 2005 (all rights reserved)
Please observe copyright of the DVD as this is my way of earning a living. Do
not copy the DVD.
If you need more copies for your friends, e-mail me to arrange payment and delivery.
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EXTRA HELPFUL TIPS
DVD Volume 1
For Beginners
(Most of the instructions are on the DVD or video)
This DVD is designed for the novice beginner. It demonstrates in easy to follow & easy to understand language, simple basic belly dancing technique. Presented in an elegant artistic style. The techniques and style of dance can later be transferred to any belly dance genre, e.g. Baladi, Gypsy, Cabaret, Lebanese, Egyptian, Turkish , Tribal, Bollywood etc.
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Firstly watch the whole DVD to understand the layout. Start by
doing some simple worm up exercises that you have learned in your life
time - or use the simple techniques taught.
From my personal experience most western ladies are stiff in the area
of shoulders, ribs and hips. In my class I always say to students if
it hurts stop doing it then find out why it hurts. Sometime its just
adjusting your posture or doing the movements smaller and slower.
Always dance with bent or soft knees. If the pain persists than you
must stop and seek advice from a medical practitioner.
If everything is OK then simply follow the techniques as shown. To
get the best benefit of learning, I suggest you practice 30 minutes
(or longer) every second day or more if you wish. The movements are
basic dancing techniques well suited for the beginner. Movements are
low impact.
As you learn this dance you will experience some trimming and toning,
not instantly but gradually over time depending on your body shape and
size.
To loose weight you need to combine dancing movements with a sensible eating
program. e.g. Weight Watchers, CSIRO, Oprah's life style and Dr. Phil
Start slowly. With regular practice you will build up your fitness
level and become more flexible. You and your family / friends will
also eventually get the hang of this wonderful dance art.
And most importantly enjoy the journey of learning this beautiful
dance.
Yoga, Tai Chi and Palates stretches are recommended at the end of
your dancing practice. Remember I cannot guarantee anything. I've
given you ideas and tools to work with and the rest is up to you
entirely.
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The opening introduces a veil dance
that will be learned in other volumes 2 - 6 and 8
First segment
BENT KNEE POSTURE
It is very important to keep your knees bent at all time as this will save your
lower back from pain & discomfort. All belly dance is executed in a bent
knee posture of some sort.The common term is bent knees or soft knees.
1. Place your feet shoulder or hip width apart (or what feels comfortable).
2. Angle your toes & knees. Right foot 1pm - Left foot 11 am. (Both feet
pointing to 12 o'clock is too unstable for beginners)
3. Pull in lightly your middle (waist line area) abdominal/stomach muscle.
4. This will automatically lightly tuck your bottom under & tilt your pelvis
forward. (Relax bottom and general hip area)
5. Bend your knees. (Relax ankles and toes)
6. Lift your upper body out of the waist line. As if someone is pulling you
up by the head.
7. Roll your shoulders to loosen up and to find a comfortable position. (Relax
neck and shoulders)
8. Frame arms & relax - Arms frame the body to give you an elegant
look, usually at the beginning and end of a dance.
Relax the position you are in or specific muscles. This also takes time to develop
and "feel".
It takes most students 8 to 10 lessons to get comfortable & familiar
with the bent knee posture
Special Note - For the more advanced dancer, to refine your dancing posture,
add a slight rib lift, learnt in Volume 3. You will eventually get used
to this posture & find it easy. The lifting of the ribs gives you variety
in posture "feel". This also takes time to achieve.
I use the term "ribs" rather than "chest". Thinking
of your ribs doing the dancing is a much better mind anchor than chest. This
will hold true when you learn more complex rib techniques. When dancing with
your ribs or upper body, the rib cage anchor (mind set) will start to make more
sense. So take the time to think of your ribs dancing (and not your chest.)
If you attend classes, some teachers refer to this part of the anatomy as chest
movements. It is fine to refer to the chest fleetingly but it must be emphasised
that it is the ribs that will do the dancing long term. If not corrected it
becomes a lazy way of getting something across will later hinder the upper
body combinations or true isolations.
Second segment-
ARM & SHOULDERS - starting with arm and shoulder movements to get the novice
student dancing without realising it.
SHOULDER PRESS - Isolating the shoulder - press forward, release and
relax.
SHOULDER ROLLS - learn to relax your elbow, wrist and fingers. With circular
movement roll forward (using the press forward but in a circular roll), lift
shoulder to ear (do not drop ear to shoulder), roll back to finish the circle.
Exaggerate the movement and make a special effort to round this movement and
learn to "feel" the rolling. Keeping chin up. In your mind think of
grace and elegance as you roll.
Third segment
ARM TECHNIQUES - Start with a good posture with framing arm. Beginning with
a few basic arm movements on their own. Arms take time to develop. Then repeat
arm technique,this time adding a simple hip movement (figure eight/ side hips)
to coordinate with the arms.
If you are uncoordinated, learn the arms techniques separately first then add
the hips.
As you are learning these techniques you have to remember to breath, as if you
are going for a walk. Most students concentrate so intensely that they hold
their breath. This again will take time to learn. Breathing correctly will give
you the energy to dance effortlessly for a lengthy time.
Fourth segment
This is a fun instructional practice segment with some tempo changes. You actually
feel that you are dancing using only 2 basic/ classical techniques. Add the
arms if you can, otherwise just enjoy the hip work separately.
INSIDE FIGURE EIGHT - My guiding hands are to show you what the hips are supposed
to be doing. Remember have bent knees with a comfortable stance. Breath normally.
You can execute this technique with either flat heels / earthed or slightly
raised heels.
You are trying to isolate and dance with your hips. If you are very stiff raise
your heels (but do not swing your heels outwards). If you are more flexible
try with earthed or flat heels. Either way is correct. So learn both.
OUTSIDE FIGURE EIGHT - watch your posture. This is best executed with your bottom
slightly tucked under and pelvis lightly forward. With the inside eight this
is not so crucial. Outside eights is basically danced with grounded feet. Raise
heels as you travel forwards.
Fifth segment - HAND TWIRL - This technique needs
lots of practice. Do this segment as often as you can. Keeping knees soft and
breath normally. (If able feel the emotional undertone behind the hand twirl)
Sixth segment - VARIED SIDE HIPS - Learning isolated
basic/ classical hip techniques. Best executed with bottom tucked under. Keep
both knees bent or soft at all times. Push down through one heel to activate
one hip to the side, repeat for the other side. Do not lock your knees as in
Latin dancing. You can place your hands on the hips to feel the hip movement.
Repeat these techniques often and become familiar with them. These techniques
are also the building block of good hip shimmies and understanding rhythms and
tempos. Do hip techniques solo and later add arms/ hands.
PELVIC TILT (rock) - this is a wonderful technique for ladies who need their
pelvic floor muscles tightened and toned after child birth, loosing weight,
surgery or getting older. This movement will make you flexible and help you
achieving the lower undulation easier (Volume 2)
Seventh segment - MORE FIGURE EIGHTS with an EMOTIONAL
FEEL to the music.
A sensual elegant, graceful fun practice segment where you can let your emotional
expression flow. Again do hips solo then add arms/ hands and emotions. Younger
members of the family may like to only dance the techniques and will in time
appreciate the emotional undertone. A neat finishing pose.
Eighth segment - Extra practice time with just
good music homing in on the varied side hips. Rhythms and tempos, stepping around,
forwards and back. Utilising slow, single time, double time, time and fast
(shimmy) time. There are no instructions in this segment as it is a repeat of
segment 6. You can let your hair down and enjoy this extra music only practice.
You soon will realise that once you master these simple movements you really
feel as if you are beginning to understand simple belly dance rhythms.
Ninth segment - PELVIC CIRCLES - This combines
the side hips with the pelvic tilt to achieve the pelvic circle. It is danced
in varied sizes from small, medium to large and to various tempos. Women of
child bearing age, and maturity, need to break it down as a pelvic circle, for
strengthening their pelvic floor muscles. I personally refer to this movement,
as a pelvic floor excesses in disguise.
The pelvic circle can also be referred
to as the "hip circle" for younger members of the family. Young
students needs only know how to make a circle with their hips.
This last segment is playful and fun. Techniques are presented in a slow to
medium pace. Combining and alternated the 2 figure eights with varied sized
circle. Introducing an ARC (half a circle), HIP DROPS with
many arm and hand techniques.
Varied tempos and rhythms.
Emotional expressions. Concluding with a fast shimmy that dissolves into a lovely
ending pose.
Again this segment can be learned in separate stages. Hip techniques first.
Adding the arms and hands later. Finding your emotional flow.
Tenth segment (last) - Family dancing together
with friends.
This clip is one of our most precious shoots. We filmed Kim's family (daughter,
son and grandmother) dancing together after a wonderful night out at a restaurant.
Kim is now a teacher and has danced with her children on and off. This wonderful
and happy impromptu dance is the result of having family belly dance fun. We
would like to encourage you to have a go with your own family and friends by
this simple act of sharing and learning together.
Vivienne (a friend and teacher) and I (Renee) are also participating.
Even though many of the techniques used are taught in other volumes. The sequence
was too good to be left out. The result speaks for itself.
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Dear Students and
Teachers
If you enjoy the dancing and wish to use my choreography, I give you my permission
to do so, for your own use or for professional entertainment. However do not
copy the DVD to give away, sell, rent or any other reason.
The music comes from the ARC label www.arcmusic.com or from most music
stores. The name and serial numbers are displayed on the DVD.
You may use the terminology of techniques in your teachings.
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contact Renee by Email or phone (02) 4325 4593
Renee's Magical Belly Dancing, Gosford, NSW 2250. Australia
Happy learning the wonderful art of Belly Dance
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