Member Login 
Member Login
Welcome, (First Name)!
Enter Member Area
Sentry Page Protection
Methodology
This page contains detailed info on the RakasaFit format, from overview to explanation, for instructor training. Continue scrolling for additional essentials for instructors!
RakasaFit is a nonstop workout consisting of 4-7 combinations, starting with a warm up and finishing with a deep cool-down stretch. The standard length is 60 minutes, but shorter variations of 30, 45, or 50 minutes are also possible. Each combination drills one essential belly dance shape (a circle, figure eight, or wave, for example) that is reinforced with core conditioning exercises. Regular practice leads to excellent belly dance technique as well as improved stamina, posture, fluidity, and strength for all activities.
Warm Up
Big movements to warm up the torso, thighs, ankles, and feet, and ignite large muscle groups throughout the pelvis, spine, thighs, shoulders, and arms. This Warm Up will usually take two songs. We finish with shimmies, then begin the workout with combinations. Learn the RakasaFit warm-up here.
Sample Workout
Each combination will take 1-2 songs, and is labeled according to its essential belly dance shape and move.
Combo 1: Hip Lifts - Vertical Lines
Combo 2: Hip Circles - Exterior
Combo 3: Waves - Top-Down Undulations
Combo 4: Waves - Bottom-Up Undulations
Combo 5: Figure 8s - Vertical (both directions)
Combo 6: Figure 8s - Horizontal (both directions)
Combo 7: Hip Circles - Interior (“Omi”)
Sequence
Finish this workout section with a nonstop sequence through all combos, 2-4 sets per combo. This will last 1-2 songs.
Cool Down Stretch
The RakasaFit cool down stretch is generally 6-9 minutes (2-3 songs), 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.
Belly dance moves expressed as Shape, Dimension, and Direction
Belly dance moves in RakasaFit are defined by shape, dimension, and direction, in that hierarchical order. Shapes are circles, eights (actually just two circles together), waves/undulations), lines, and vibrations. Within any belly dance shape there are multiple dimensions and directions. Reference the Format page of this website for illustrations and detailed explanation. (This page is public, so feel free to also share it as a resource for your students to accelerate their understanding and proficiency).
Each workout combo drills one specific belly dance shape with multiple variations, such as feet position (elevated/flat/one of each/together/apart), level changes, speed changes, arm positions, and traveling. Each workout combo also usually includes a cardio drill. Repetitions are in quantities of four or eight, and four counts are used to transition between belly dance and cardio drills. Shimmies are the ‘wild card’ in RakasaFit. They can be sprinkled into any combination, but mostly occur as a brief segue between each combo to maintain intensity yet release the muscles engaged in all other movements.
RakasaFit methodology overview:
Warm Up
Big movements to warm up the torso, thighs, ankles, and feet, and ignite large muscle groups throughout the pelvis, spine, thighs, shoulders, and arms. This Warm Up will usually take two songs. We finish with shimmies, then begin the workout with combinations. Learn the RakasaFit warm-up here.
Sample Workout
Each combination will take 1-2 songs, and is labeled according to its essential belly dance shape and move.
Combo 1: Hip Lifts - Vertical Lines
Combo 2: Hip Circles - Exterior
Combo 3: Waves - Top-Down Undulations
Combo 4: Waves - Bottom-Up Undulations
Combo 5: Figure 8s - Vertical (both directions)
Combo 6: Figure 8s - Horizontal (both directions)
Combo 7: Hip Circles - Interior (“Omi”)
Sequence
Finish this workout section with a nonstop sequence through all combos, 2-4 sets per combo. This will last 1-2 songs.
Cool Down Stretch
The RakasaFit cool down stretch is generally 6-9 minutes (2-3 songs), 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.
Belly dance moves expressed as Shape, Dimension, and Direction
Belly dance moves in RakasaFit are defined by shape, dimension, and direction, in that hierarchical order. Shapes are circles, eights (actually just two circles together), waves/undulations), lines, and vibrations. Within any belly dance shape there are multiple dimensions and directions. Reference the Format page of this website for illustrations and detailed explanation. (This page is public, so feel free to also share it as a resource for your students to accelerate their understanding and proficiency).
Each workout combo drills one specific belly dance shape with multiple variations, such as feet position (elevated/flat/one of each/together/apart), level changes, speed changes, arm positions, and traveling. Each workout combo also usually includes a cardio drill. Repetitions are in quantities of four or eight, and four counts are used to transition between belly dance and cardio drills. Shimmies are the ‘wild card’ in RakasaFit. They can be sprinkled into any combination, but mostly occur as a brief segue between each combo to maintain intensity yet release the muscles engaged in all other movements.
RakasaFit methodology overview:
- Belly dance moves expressed as shape, dimension, and direction
- One shape per combination
- Apply variations (such as feet, levels, arms, speed, traveling)
- Integrate cardio drills
- Repetitions in 4 or 8
- 4 counts for transitions (between belly dance and cardio segments, or wherever needed)
- Shimmies to segue between combinations
- Nonstop movement
Logic & Principles
Also known as "pedagogy," this section provides the basis for the RakasaFit methodology described above, and how it supports learning.
One Shape per Combo
It is essential to use just one belly dance shape per combination. For dance instructors, this can seem very limiting at first, but at a workout pace, it frees participants at all levels from thinking about choreography so they can simply focus on movement quality. Let's clarify the term "belly dance shape" as distinguished from "belly dance move." As mentioned, within any belly dance shape there are multiple dimensions or directions, and when any of these are applied, we have a belly dance move. For example, Figure 8s in the vertical dimension, tracing in the direction of top-to-bottom, are a move known as "maya."
RakasaFit combinations may focus on one or both directions/moves. For example, a combo with the Vertical Figure 8s mentioned above can include top-to-bottom ("maya") and bottom-to-top. Similarly, a Horizonal Figure 8 can be in both directions -- front-to-back and back-to-front. Incorporating both does not violate the 'One Shape' rule. Yet there can be strong reasons to focus on just one direction, such as a shorter class length or to keep it very basic. But in a multi-level class, sometimes incorporating both directions in the combo can provide the variety needed while reinforcing conceptual understanding. And it helps us cover more moves in one workout!
Note that the examples above refer to Figure 8s in both dimensions -- horizontal and vertical. Based on the 'One Shape' rule, one could argue that one combination could actually encompass both dimensions as well; both shapes are Figure 8! Perhaps, but not if each direction is also included, generating a combo far too complex for a workout. Keep it simple enough, and when creating new combos be sure to practice teaching them before actually teaching them! Doing so will make it immediately clear when simplification is needed.
If there are new students, be sure to declare the One Shape rule at the top of class. It will set a framework which participants at all levels can confidently and effectively follow without questioning. Beginners can visualize each shape as they trace it with their bodies, and maintain focus on it as they work though variations which may make the same shape look different. And this formula is equally beneficial for experienced dancers, which tend to overspecialize as they develop and over time neglect certain variations, or neglect to distinguish between them (i.e. heel not quite flat nor clearly lifted).
Cardio Drills
In addition to belly dance drills, most combinations also include standard fitness drills such as lunges, squats, knee lifts, cross-lateral reaches, kicks, and more, referred to in RakasaFit as "cardio drills." These boost the intensity of the workout and reinforce essential belly dance technique. For example, a top-down undulation combo, which focuses on the upper torso/chest, may alternate with a cardio drill that focuses on lifting the chest. And a vertical figure 8 combo will often include side lunges, strengthening our adductors and core for more stability to reach out further with the hips. We alternate between these segments of belly dance drills and cardio drills, in repetitions of 4 or 8, keeping the simplicity and focus.
When designing your own combinations to include both belly dance and cardio drills, one must take careful note of where the feet finish, making sure they're exactly in place and ready for the next segment with no adjustments required. For example, exterior hip circles often have feet apart, thus a seamlessly segue into these requires a cardio drill that starts and/or finishes with feet apart. The opposite is true for belly dance drills that begin with feet together. Also, when switching between belly dance and cardio drills, a brief pause of 4 counts is needed to enable everyone to catch up and be ready. These 4 counts will be used in any case to rhythmically announce the next segment.
It is not necessary to include cardio drills with every RakasaFit combination. More complex belly dance segments will sometimes warrant leaving it out. In a 60-minute workout with seven combinations, a minimum of four should include cardio drills. This flexibility allows you to customize according to your student population.
Sequence
The sequence of combinations in the workout is also somewhat flexible, but here are some key considerations:
Shimmies
Shimmies are the ‘wild card’ in RakasaFit. There is no combination dedicated only to shimmies. They can be sprinkled into any combo without exceeding the rule of one belly dance shape per combination. For example, they could even replace a cardio drill. But mostly, shimmies occur as brief transitions between combinations.
Music
All RakasaFit music is available from this Music page. The playlist sequence and Warm Up, Workout, and Cool Down labels for each song are suggested, but you may also customize to your preference. Each combination does not need to start and finish within one song. While this brings a fun energy and is something to strive for, the RakasaFit format doesn't require it. Sometimes explanation may take a bit longer and little time is left in the song for drilling. In this case, use part of the next song, then try to get back on track with starting and finishing in one song when possible.
Full Extension, Continual Growth
Finally, RakasaFit requires 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. As you develop proficiency, and for experienced dancers especially, RakasaFit also requires continual awareness of where positioning and posture needs improving, and committing your body accordingly. Maybe it's keeping the elbows away from the body. Maybe it's straightening the fingers. Maybe it's keeping the chest lifted (usually true for everyone). The repetitive format of RakasaFit is designed so that you can continue optimizing. Commonly known as "perfect practice," this will significantly enhance your movement quality in performance and all other environments.
Use the combinations provided in the Videos, or feel free to create your own, as long as they conform to this RakasaFit structure.
It is essential to use just one belly dance shape per combination. For dance instructors, this can seem very limiting at first, but at a workout pace, it frees participants at all levels from thinking about choreography so they can simply focus on movement quality. Let's clarify the term "belly dance shape" as distinguished from "belly dance move." As mentioned, within any belly dance shape there are multiple dimensions or directions, and when any of these are applied, we have a belly dance move. For example, Figure 8s in the vertical dimension, tracing in the direction of top-to-bottom, are a move known as "maya."
RakasaFit combinations may focus on one or both directions/moves. For example, a combo with the Vertical Figure 8s mentioned above can include top-to-bottom ("maya") and bottom-to-top. Similarly, a Horizonal Figure 8 can be in both directions -- front-to-back and back-to-front. Incorporating both does not violate the 'One Shape' rule. Yet there can be strong reasons to focus on just one direction, such as a shorter class length or to keep it very basic. But in a multi-level class, sometimes incorporating both directions in the combo can provide the variety needed while reinforcing conceptual understanding. And it helps us cover more moves in one workout!
Note that the examples above refer to Figure 8s in both dimensions -- horizontal and vertical. Based on the 'One Shape' rule, one could argue that one combination could actually encompass both dimensions as well; both shapes are Figure 8! Perhaps, but not if each direction is also included, generating a combo far too complex for a workout. Keep it simple enough, and when creating new combos be sure to practice teaching them before actually teaching them! Doing so will make it immediately clear when simplification is needed.
If there are new students, be sure to declare the One Shape rule at the top of class. It will set a framework which participants at all levels can confidently and effectively follow without questioning. Beginners can visualize each shape as they trace it with their bodies, and maintain focus on it as they work though variations which may make the same shape look different. And this formula is equally beneficial for experienced dancers, which tend to overspecialize as they develop and over time neglect certain variations, or neglect to distinguish between them (i.e. heel not quite flat nor clearly lifted).
Cardio Drills
In addition to belly dance drills, most combinations also include standard fitness drills such as lunges, squats, knee lifts, cross-lateral reaches, kicks, and more, referred to in RakasaFit as "cardio drills." These boost the intensity of the workout and reinforce essential belly dance technique. For example, a top-down undulation combo, which focuses on the upper torso/chest, may alternate with a cardio drill that focuses on lifting the chest. And a vertical figure 8 combo will often include side lunges, strengthening our adductors and core for more stability to reach out further with the hips. We alternate between these segments of belly dance drills and cardio drills, in repetitions of 4 or 8, keeping the simplicity and focus.
When designing your own combinations to include both belly dance and cardio drills, one must take careful note of where the feet finish, making sure they're exactly in place and ready for the next segment with no adjustments required. For example, exterior hip circles often have feet apart, thus a seamlessly segue into these requires a cardio drill that starts and/or finishes with feet apart. The opposite is true for belly dance drills that begin with feet together. Also, when switching between belly dance and cardio drills, a brief pause of 4 counts is needed to enable everyone to catch up and be ready. These 4 counts will be used in any case to rhythmically announce the next segment.
It is not necessary to include cardio drills with every RakasaFit combination. More complex belly dance segments will sometimes warrant leaving it out. In a 60-minute workout with seven combinations, a minimum of four should include cardio drills. This flexibility allows you to customize according to your student population.
Sequence
The sequence of combinations in the workout 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 combos should usually be toward the middle and end.
- Optimal flow from one combination to the next during the final sequencing of the workout, in which each combination is repeated only 2-4 times. (Of course, some rough transitions can be repaired with shimmies too).
- Sequencing combos using the same shape but different dimensions or directions back to back (rather than in different parts of the workout) can help reinforce overall conceptual understanding (important for beginners).
Shimmies
Shimmies are the ‘wild card’ in RakasaFit. There is no combination dedicated only to shimmies. They can be sprinkled into any combo without exceeding the rule of one belly dance shape per combination. For example, they could even replace a cardio drill. But mostly, shimmies occur as brief transitions between combinations.
Music
All RakasaFit music is available from this Music page. The playlist sequence and Warm Up, Workout, and Cool Down labels for each song are suggested, but you may also customize to your preference. Each combination does not need to start and finish within one song. While this brings a fun energy and is something to strive for, the RakasaFit format doesn't require it. Sometimes explanation may take a bit longer and little time is left in the song for drilling. In this case, use part of the next song, then try to get back on track with starting and finishing in one song when possible.
Full Extension, Continual Growth
Finally, RakasaFit requires 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. As you develop proficiency, and for experienced dancers especially, RakasaFit also requires continual awareness of where positioning and posture needs improving, and committing your body accordingly. Maybe it's keeping the elbows away from the body. Maybe it's straightening the fingers. Maybe it's keeping the chest lifted (usually true for everyone). The repetitive format of RakasaFit is designed so that you can continue optimizing. Commonly known as "perfect practice," this will significantly enhance your movement quality in performance and all other environments.
Use the combinations provided in the Videos, or feel free to create your own, as long as they conform to this RakasaFit structure.
Verbal Cueing Guide for Instructors
Guidelines and best practices for RakasaFit (and all fast-paced movement programs).
The foremost principle for successful instruction of RakasaFit and most fast-paced movement programs is to make your words and phrasing as lean as possible. Discard any words that aren’t necessary to communicate the essential information needed in the moment. I encourage you to go through this process out loud by stating your instructions to an essential move or pattern as efficiently as possible, and then repeating again with fewer and fewer words each time. No prefaces of “let’s..." “we’re gonna...” “be sure to...” etc, and avoid pronouns and articles as much as possible. What you will likely be left with is a guideline I call “Body Part / Position / Action / Number.” Try limiting your words to only the body part, its position and the action you are engaging, and the number of repetitions. Disable your vocabulary for a moment and see what you can accomplish with only these to communicate. Remember to model with your body throughout your verbal instruction. If it feels primitive you’re doing it right!
Examples:
It will be hard to resist adding particulars. If those particulars prove themselves really necessary to the instruction, feel free to add them, now that their necessity has been tested with this filter -- Body Part/Position/Action/Number. Depending on the experience level of participants, it may be important to remind them they're doing great with tracing the movement, and offer one or two corrections but not more than that, allowing them to fine tune in future classes.
Declaring the number of repetitions up front is of equal importance. Let participants know how many repetitions right at the top, so they can proceed confidently and follow with ease, and dedicate less focus to thinking and more on movement quality. Count down each repetition on the first round, then ease up in subsequent rounds, calling out only a few essential counts (such as the last three) to avoid the drill sergeant effect and enable participants to enjoy the music.
This method enables you to keep your instructions brief enough to maintain a workout pace, and much more easily understood by class participants that are trying to process your words and body moves while mimicking with their own bodies, all with stimulating music at the same time.
Using this approach, here is an outline for instructing any RakasaFit combo:
Examples:
- “Feet apart, hips trace a circle around the outside of the feet.”
- “Feet together, knees bent. As knees straighten, hips move forward ahead of torso, then torso and chest follow and move forward ahead of hips. Two to each angle – left and right.”
- “Facing the right angle, squeeze the left thigh and lift the hip up in a straight vertical line. Alternate with heel flat and heel up, eight times.”
- “Feet together, hips trace circles in the vertical dimension, one at a time, top to side to bottom. Four times holding arms side, four times arms rising overhead.”
It will be hard to resist adding particulars. If those particulars prove themselves really necessary to the instruction, feel free to add them, now that their necessity has been tested with this filter -- Body Part/Position/Action/Number. Depending on the experience level of participants, it may be important to remind them they're doing great with tracing the movement, and offer one or two corrections but not more than that, allowing them to fine tune in future classes.
Declaring the number of repetitions up front is of equal importance. Let participants know how many repetitions right at the top, so they can proceed confidently and follow with ease, and dedicate less focus to thinking and more on movement quality. Count down each repetition on the first round, then ease up in subsequent rounds, calling out only a few essential counts (such as the last three) to avoid the drill sergeant effect and enable participants to enjoy the music.
This method enables you to keep your instructions brief enough to maintain a workout pace, and much more easily understood by class participants that are trying to process your words and body moves while mimicking with their own bodies, all with stimulating music at the same time.
Using this approach, here is an outline for instructing any RakasaFit combo:
- Declare the shape
- Declare the dimension and direction (in that order)
- Declare the body part you’re using, if necessary.
- State the positions (feet, body angle, etc.) and repetitions
- Your combo is now introduced. If the belly dance segment is complex (i.e. alternating sides then working one side at a time), break it into two parts and teach the first before the second.
- Repeat this belly dance segment one time through with all cues, to reinforce understanding and proficiency.
- Introduce the cardio drill. (If this combo has no cardio drill, you can skip this step, obviously). Remember to signal this transition with “finishing” or “last set” during the last round of belly dance drills, then use four counts to cue the cardio. This will keep your verbal cues in the rhythm of the music (which is a thrilling feeling) and give the participants those seconds needed to make the transition without any slowdowns, hiccups, or stops.
- Repeat and repeat, nonstop. Keep the train running, adding optimizations or corrections as necessary. Run the combo 4-6 times for good intensity and strength building.
