BellaBelly Level I – Introductory
Daily Review
Stretch/Warm Up
(Incorporate review of postures and arm poses, vertical reaches, horizontal rib and hip slides, gentle head
slides/tilts, large hip circles -- both directions, straight leg shimmies, and shoulder rolls. Ensure the breath is
flowing throughout.)
Technique
Hips
• On the floor (on knees) 16 sets side-to-side horizontal hip slides; Repeat Standing
• 16 sets – forward and back horizontal hip slides
• 16 hz hip circles to left; Repeat to right
• 16 reps – flat-footed hip lips on the Left; Repeat Right
• 16 sets of alternating flat-footed hip lifts (accent on UP – squeeze the glutes!)
• 16 reps - flat-footed hip drops on the Left; Repeat Right
• 16 sets of alternating flat-footed hip drops (accent on the DOWN)
• 16 sets of alternating pelvic contract and releases (Use your psoas, not your glutes!)
• 8 sets of staccato omies clockwise; 8 sets smooth omies clockwise
• 8 sets staccato omies counter clockwise; 8 sets legato (smooth omies) counter-clockwise
• 16 sets of small forward “washing machine agitator” twists; Repeat with accent on back
• 8 sets of forward (pushing) hz figure 8’s; Repeat backward (pulling) figure 8’s
Upper Body
• 8 sets of alternating head slides
• 8 sets of forward and back head slides
• 4 head circles to Left; 4 head circles to Right
• 16 sets shoulder slides F and B on the Right; Repeat on the Left
• 16 sets shoulder lift/drops on Left; Repeat on Right
• 8 staccato shoulder circles on Right starting Forward, Up, Back, Drop; Repeat Legato; Reverse direction
staccato and legato
• 8 staccato shoulder circles on Left starting Forward, Up, Back, Drop; Repeat Legato; Reverse direction
staccato and legato
• 8 Reps Angel arms (both arms together)
• 4 Sets alt. Hand Ripples (start with arms above head -8 ripples down – then pull up w/ wrist)
• Minimum of 8 sets of Snake Arms
• Jumani Points (8 reps of rib cage slides, arches, scoops on each side)
• 16 reps of rib cage lifts
• 16 reps downward rib cage locks
Shimmies
• Two minute minimum of Straight Leg Shimmy
• 30 second min. Choo-Choo Shimmy
• One minute min. Hip Shimmy
Combinations/New Material
Improvisation
Your choice of music. Your moves.
Cool Down/Stretch
For more ideas about how to structure and make the most of your practice time, check out
http://www.shira.net/study.htm.
Daily Review
Stretch/Warm Up
(Incorporate review of postures and arm poses, vertical reaches, horizontal rib and hip slides, gentle head
slides/tilts, large hip circles -- both directions, straight leg shimmies, and shoulder rolls. Ensure the breath is
flowing throughout.)
Technique
Hips
• On the floor (on knees) 16 sets side-to-side horizontal hip slides; Repeat Standing
• 16 sets – forward and back horizontal hip slides
• 16 hz hip circles to left; Repeat to right
• 16 reps – flat-footed hip lips on the Left; Repeat Right
• 16 sets of alternating flat-footed hip lifts (accent on UP – squeeze the glutes!)
• 16 reps - flat-footed hip drops on the Left; Repeat Right
• 16 sets of alternating flat-footed hip drops (accent on the DOWN)
• 16 sets of alternating pelvic contract and releases (Use your psoas, not your glutes!)
• 8 sets of staccato omies clockwise; 8 sets smooth omies clockwise
• 8 sets staccato omies counter clockwise; 8 sets legato (smooth omies) counter-clockwise
• 16 sets of small forward “washing machine agitator” twists; Repeat with accent on back
• 8 sets of forward (pushing) hz figure 8’s; Repeat backward (pulling) figure 8’s
Upper Body
• 8 sets of alternating head slides
• 8 sets of forward and back head slides
• 4 head circles to Left; 4 head circles to Right
• 16 sets shoulder slides F and B on the Right; Repeat on the Left
• 16 sets shoulder lift/drops on Left; Repeat on Right
• 8 staccato shoulder circles on Right starting Forward, Up, Back, Drop; Repeat Legato; Reverse direction
staccato and legato
• 8 staccato shoulder circles on Left starting Forward, Up, Back, Drop; Repeat Legato; Reverse direction
staccato and legato
• 8 Reps Angel arms (both arms together)
• 4 Sets alt. Hand Ripples (start with arms above head -8 ripples down – then pull up w/ wrist)
• Minimum of 8 sets of Snake Arms
• Jumani Points (8 reps of rib cage slides, arches, scoops on each side)
• 16 reps of rib cage lifts
• 16 reps downward rib cage locks
Shimmies
• Two minute minimum of Straight Leg Shimmy
• 30 second min. Choo-Choo Shimmy
• One minute min. Hip Shimmy
Combinations/New Material
Improvisation
Your choice of music. Your moves.
Cool Down/Stretch
For more ideas about how to structure and make the most of your practice time, check out
http://www.shira.net/study.htm.
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