Belly Dance With Trisnasari - Exercise Three Hip Figure Eight

The Age

Friday December 10, 2004

Compiled by Sharon Mascall

Most people think that belly dancing evolved purely as a dance where women entertain men. There is no doubt that it celebrates the female form, making the most of voluptuous shape. But in some cultures, it was a ritualised dance, performed by women for women as a fertility rite or to prepare a woman for marriage. Some of the moves are designed to prepare the female body for childbirth - and help it to recover afterwards. This week's move strengthens the hips and pelvic floor.

What you need

Comfortable clothes, and bare feet. A sash, or a belt with coins around the hips, will help you feel the rhythm of the music. It will also help you get into the mood!

How often

Fifteen to 20 minutes a day using this four-week course will get you started. Attending a class with a qualified, experienced instructor once or twice a week is ideal.

Warm up and cool down

Begin with a gentle aerobic warm-up. To limber up your legs, pelvis, hips and lower back, try the following:

Stand with your feet hip-width apart. Bend your knees slightly and relax, so your weight drops down into your pelvis. Lift each hip in turn, by bending the opposite knee and drawing the hip upwards. Visualise a book on your head, which will help you keep the upper body straight. Try to isolate the movement below the waist.

After dancing, breathe deeply and stretch gently to cool the muscles down slowly.

MUSIC IDEAS:

Toxic- Britney Spears.

Nar - I Ney - Mercan Dede.

Amarain - Amr Diab.

AIM:

Try to draw a smooth figure-eight-shape with your hips.

STARTING POINT:

Make sure your feet are side by side, hip-width apart. Throughout this move, keep your hips horizontal and try not to lift them. Make sure your pelvis is directed straight down towards the ground.

STEP 1: Direct your right hipbone towards the front-right corner, and shift your weight over your right foot, pushing the hipbone gently forwards. Keep your left foot down.

STEP 2: Now draw your right hipbone back towards the back-right corner, creating a circle over your right foot with your hip.

STEP 3: Shift your weight to your left foot as you direct your left hipbone diagonally through to the front-left corner. Keep your right foot down. This is the same as Step 1, but on the opposite side.

STEP 4: Draw your left hipbone to the back-left corner, creating a circle over your left foot with your hip. Repeat Steps 1-4, shifting your weight to your right foot as you direct your right hipbone diagonally through to the front-right corner. You will find you are tracing a figure-eight shape with your hips.

NEXT WEEK IS THE LAST IN OUR BELLY DANCE SERIES:

THE CAMEL WALK

Trisnasari is a classically trained dancer, performer and instructor. She is the founding member of Underbelly dance studio in Melbourne. For more information visit www.underbellydance.com or www.trisnasari.com.

Consult your doctor before attempting any exercise your body is not used to.