Day 1: Hip Isolations & Posture
- Warm-up (5 minutes): Gentle stretches for neck, shoulders, arms, and spine. Light cardio movements like arm circles and leg lifts.
- Posture drills (10 minutes): Stand tall with crown lifted, shoulders down, and belly relaxed. Practice engaging and releasing core muscles with gentle inhales and exhales. Practice figure-eight arm movements to improve posture and grace.
- Hip isolations (10 minutes): Focus on isolated movements of the hips. Start with simple circles in both directions, then progress to shimmies, figure-eight movements, and hip lifts. Emphasize smooth, controlled movements.
- Cool-down (5 minutes): Gentle stretches for hips, legs, and back. Hold each stretch for 15-30 seconds.
Day 2: Arm Waves & Undulations
- Warm-up (5 minutes): Dynamic stretches with arm circles, leg swings, and torso twists. Focus on warming up joints and muscles.
- Arm wave drills (10 minutes): Practice basic arm waves, starting with gentle up-and-down movements and progressing to more intricate figure-eight and snake-like waves. Add wrist and finger isolations for variety.
- Undulation drills (10 minutes): Stand tall with feet shoulder-width apart. Start with gentle chest and spine undulations, then progress to belly rolls and hip circles. Combine arm waves and undulations for a flowing effect.
- Cool-down (5 minutes): Guided meditation focusing on breath and body awareness, visualize energy flowing through your body.
Day 3: Footwork & Rhythm
- Warm-up (5 minutes): Light cardio with footwork variations like grapevines, side steps, and kicks. Focus on coordination and feeling the rhythm.
- Footwork drills (10 minutes): Learn basic belly dance footwork patterns like Egyptian steps, zig-zags, and double shuffles. Practice with different rhythms and accents for complexity.
- Musicality practice (10 minutes): Choreograph a short sequence combining learned footwork and arm movements to the music. Experiment with transitions and emphasize feeling the rhythm in your body.
- Cool-down (5 minutes): Static stretches for legs, ankles, and calves. Hold each stretch for 15-30 seconds.
Day 4: Spins & Travel Steps
- Warm-up (5 minutes): Head circles, neck rolls, and gentle shoulder shrugs to prepare for spins.
- Spin drills (10 minutes): Practice basic belly dance spins in both directions, starting slow and gradually increasing speed. Focus on balance and control.
- Travel steps (10 minutes): Learn simple belly dance travel steps like circles, figure-eights, and side walks. Combine turns and spins with travel steps for a dynamic sequence.
- Cool-down (5 minutes): Partner stretches holding hands, lean and pull gently to stretch arms, shoulders, and back. End with a group circle, share favorite moments from the week and positive affirmations.
Day 5: Putting it All Together
- Warm-up (5 minutes): Dance freely to upbeat music, warm up your body and embrace the rhythm.
- Review & Remix (10 minutes): Briefly review footwork, arm waves, spins, and undulations learned throughout the week. Encourage individual practice and experimentation, mixing and matching elements into a mini-routine.
- Dance routine practice (15 minutes): Put together a simple routine incorporating all the learned elements. Add personal touches and expressions for individual flair.
- Cool-down (5 minutes): Guided visualization focusing on the joy of dance and self-expression. Remember to celebrate your progress and enjoy the journey!
Remember: These are just a framework, adjust based on your students’ progress and preferences. Keep the atmosphere fun, encouraging, and celebrate individual expression!