Bellydance Basics

By Jana Beeman

Here are some of the basic movements for drilling. It’s always best to refer to this along with a video class or live class to be sure you understand the movement. These descriptions are optimal movement, and you should pull in some if any move is uncomfortable. It may take time to develop strength, loosen hip joints, etc. as well as getting control of all the muscle groups when you are first getting started.

Always work moves really slow to start, stretching fully into the range of movement, then speed up incrementally as your muscles warm up and joints open. Slow drilling will improve your movements much quicker than doing the moves faster.

Ribcage Hips are anchored and isolated

Slides

Slide ribcage straight across from left to right, reaching with the fingers.
Ribcage position can be neutral to lifted.

Lifts

Pull down between the shoulder blades and lift with the upper abs to pick
ribcage straight up. Keep shoulders down and relaxed.

Circle

Combines above moves: slide ribcage to right, lift in front, slide to left and
release neutral back. Do not round through back, just go to natural relaxed
position. Lift as much as possible coming around front to elongate the torso.
Round into even circle.

Eights:

Vertical down
to up

Drop R side of ribcage, push out to R and bring up, circling back into center,
repeating to left. It should look like a laying down 8 moving from down to up. No
twisting, no shoulder involvement.

Vertical up to down

Lift R side of ribcage, push out to R and drop (shoulder will follow but don’t
push) then repeat to L. This is an 8 moving from up to down. No twisting or
shoulder involvement ( other than natural drop).

Horizontal front to back

Twist R side of ribcage forward, push out to R side, pull back (staying pushed
out) to back R twist, repeat on L. This creates a flat 8 with no lift.

Horizontal back to front

Twist back R, push ribcage out and move R side forward (staying pushed out)

Hips Keep heels down on all moves for basic drilling. No upper body.

Single hip shift

Standing in Egyptian posture (see separate entry), straighten one knee slightly
(going from more bent to less bent NOT straight), bringing hip joint up and in,
then release that knee and straighten the other knee slightly. Shift directly
from one hip being up to the other. To get a ‘pop’ in the movement, clench the
glut muscle on the side going up, releasing quickly).
Do not twist hips or allow pelvis to drop. Upper body is disassociated.

Pelvic drop

Tighten lower abs, bringing pelvis up and in (tucking) – tighten glut muscles to
support movement. Release all muscles and allow pelvis to drop back to neutral.
Do NOT arch your lower back – make it more about tucking front (up/in)

Umy (circle)

This circle is very ‘interior’ and does not push out at all. Bring your R hip up and
in like the hip shift. Tuck front, roll over to L hip up/in, release to neutral. Hips
will move up and in all the way around except for the release.

Taxim

Taxim is a vertical hip 8, from down to up.
Drop R hip, push out to R side, move hip up (while pushing out) and repeat on
left. This movement does not tilt or twist at all. Upper body is dissociated.

Maya

Maya is a vertical hip 8 from up to down. No tilt or twist.
Bring R hip up and in toward your center. Push out to R, bend R knee and pull R
hip down, and repeat on L side. Keeping knees bent is crucial.

Flat 8 front to back

Twist R hip front, push out while pulling back, repeat on L side. There is very
little lift on this movement but doesn’t have to be completely flat.

Flat 8 back to front

Twist hip to R back corner, push out to R side, bring R hip forward while pushing
out. Repeat on L.

Arms

Snake arms

Start with R arm, lifting shoulder, elbow (back of elbow), wrist (back of wrist) &
back of fingers. Pull R shoulder down, lead down w/back of R elbow, inside of
wrist, palm of hand. Repeat on L side. When you can do each side separately,
then do L side down while R side is going up and vice versa. Upper body is
lifted, neck pulled up.

Posture

Egyptian Posture

Stand with heels together, feet slightly turned out (adjust turnout to your
personal comfort level). Knees are bent, tailbone pulled down so lower back is
straight and lower abs are tight. Lift the ribcage, pull the shoulders back and
down. Extend neck up, arms out and relaxed, smile and breathe.

This will feel very awkward at first but gets to be a natural pose in time. It
protects your back and your knees from injury.