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Methodology:

RakasaFit is typically a 60-minute workout consisting of seven combinations, starting with a warm up and finishing with a deep cool-down stretch. Shorter variations, such as 30, 45, or 50 minutes, are also possible. Each combination drills a different belly dance shape explored through multiple variations, and may also include a cardio drill. Variations may include feet positioning (elevated/flat/one of each/together/apart), level changes, speed changes, traveling, and arm patterns. Repetitions are in quantities of four or eight. Shimmies are used as a brief segue between each combination, which maintain intensity yet function to release the muscles contracted in all other movements.
 
Warm Up
The workout begins with big movements to warm up large muscle groups in the torso, thighs, ankles, and feet; and ignite the spine from the pelvis through the shoulders and arms. We finish the warm-up with shimmies, then begin the workout of seven combinations. Learn the RakasaFit warm-up here.

Sample Workout
Each combination is labeled according to its essential belly dance move.
 
Combo 1: Hip Lifts
Combo 2: Exterior Hip Circles
Combo 3: Top-Down Undulations
Combo 4: Bottom-Up Undulations
Combo 5: Vertical Top-Down Figure 8s (“Maya”)
Combo 6: Lateral Figure 8s (both directions)
Combo 7: Interior Hip Circle (“Omi”)
 
Cool Down Stretch
The RakasaFit cool down stretch is generally 6-9 minutes, moving at a rapid pace and elegantly flowing through a series of 12-15 positions, designed with intuitive and seamless transitions and emphasis on opening the hips and spine. We finish in a standing circle, feeling the energy from the earth through our center, and between each other. We finalize with a self-hug for self-love. Learn the RakasaFit cool down stretch here.

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Logic & Principles

- Belly dance moves expressed as shape dimension, and direction
- One shape per combination
- Apply variations (feet, levels, speed, traveling, arms)
- Integrate cardio drills
- Repetitions in 4 or 8
- 4 counts for transitions (where needed)
- Shimmies to segue between combinations

It is essential to drill just one belly dance shape per combination. Save your more complex combinations for dance class. This simplicity makes it possible for beginners to enjoy while challenging the more experienced to strengthen technique and dynamics. It allows all participants to think less about keeping up with choreography, and simply focus on movement quality.

The workout intensity of RakasaFit is based on full extension into movement in all directions – vertical (towards the earth or sky) and lateral/horizontal (to the sides, front, or back). Whether through your arms, thighs, hips, feet, spine, or torso, you must reach as far as you can in any direction.

Cardio Drills
In addition to belly dance drills, most combinations also include standard fitness drills such as lunges/squats, knee lifts, and cross-lateral reaches, referred to in RakasaFit as "cardio drills," which are typical across core fitness formats (aerobics, Barre, cross fit, etc). These boost the intensity of the workout and reinforce the essential technique of the belly dance move it is combined with. For example, a top-down undulation combination may alternate with a fitness drill that focuses on lifting through the chest, the starting point of a top-down undulation. A vertical figure 8 combination will often include side lunges, strengthening our inner thighs and core for more stability to reach out further with the hips.

With this formula, alternate between separate segments of belly dance drills and cardio drills to keep the simplicity and focus. For example, 4-8 lunges followed by 4-8 bottom-up undulations (with applied variations). It is not necessary to include cardio drills with every RakasaFit combination however. In a 60-minute workout with seven combinations, a minimum of 4 should include cardio drills.

The sequence of combinations is also somewhat flexible, but here are some key considerations:

• Combination #1 is usually hip lifts/drops because the technique involved is the basis of many other belly dance moves.
• More intense combinations are toward the middle and end.
• It’s best to sequence combinations using the same shape but in different directions or dimensions back-to-back, in order to reinforce overall conceptual understanding (important for beginners especially).

When designing your own combinations to include both belly dance and cardio drills, one must take careful note of where the feet finish and whether that position transitions seamlessly to/from each segment. For example, exterior hip circles often have feet shoulder width apart, thus any cardio drill segment in this combination would have to finish with feet apart in order to segue seamlessly into the exterior hip circle belly dance drill. The opposite is true for belly dance drills that begin with feet together.

When switching between belly dance drills and cardio drills, a count of 4 is often needed to enable everyone to catch up and be ready. This can also be applied for other transitions, such as when repeating combinations or changing sides.

Belly dance moves expressed as Shape, Dimension, and Direction
Belly dance moves in RakasaFit are defined by shape, dimension, and direction. Combinations may focus on one or both directions (i.e., back/front, top/bottom). When beginners are in class, it is important to clearly announce each move’s shape, dimension, and direction, so they can visualize what they’re trying to create physically. Reference the Format page of this website for illustrations and detailed explanation. This page is also a great resource for all of your students, to further their understanding and accelerate their proficiency.

Shimmies
Shimmies are the ‘wild card’ in RakasaFit. There is no combination dedicated only to shimmies. They can be sprinkled into any combination without exceeding the rule of one belly dance move per combination. But mostly, shimmies occur throughout the workout as brief transitions between combinations.

Use the combinations provided in the videos, or feel free to create your own, as long as they conform to these RakasaFit principles.

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