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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. Each combination drills a different belly dance move explored through multiple variations, and may also include a standard fitness pattern. Variations can include feet positioning (elevated/flat/one of each/together/apart), level changes, speed changes, traveling, and arm patterns. Most repetitions are in quantities of four or eight. As a brief segue between each combination, we often reground with shimmies, 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

- One move per combination
- Explore variations
- Standard fitness drill integration
- All repetitions in 4 or 8
- Count of 4 for transitions (where needed)
- Belly dance moves expressed as shape dimension, and direction
- Shimmies

It is essential to drill just one belly dance move 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 dial into 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.

Standard Fitness Repetitions
In addition to a belly dance drill, many combinations also include standard fitness drills such as lunges/squats, knee lifts, and cross-lateral reaches, 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.

Not all RakasaFit combinations need to alternate with a fitness drill however. But those with this formula must work one in repetition and then the other. For example, 4-8 lunges followed by 4-8 bottom-up undulations (with variations). Repetitions in RakasaFit are almost always in sets of 4 or 8.

Also when designing combinations that include fitness drills and belly dance moves, one must carefully observe where the feet finish and whether that position transitions easily to/from the belly dance drill. For example, exterior hip circles almost always have feet apart, thus any fitness drill in this combination will have to finish with feet apart. Bottom-up undulations tend to happen with feet together, thus any fitness drill in this combination will have to finish with feet together.

Where smoother or slower transitions are needed, use the count of 4 before the switch to allow everyone to catch up and be ready. This can be applied universally; for example, when repeating a combination, switching from fitness pattern to belly dance move, or changing sides.

As a general guideline, any RakasaFit workout should include 4-5 combinations with standard fitness drills. There is some flexibility around which moves are accompanied with these drills, and this is usually influenced by other factors. 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 move but in a different direction or dimension back-to-back, in order to reinforce overall understanding of the belly dance move (important for beginners especially).

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 have a mental image of what they’re trying to create physically. Reference the Format page of this website for illustrations and detailed explanation. This is also a great page to refer students to, to advance 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. Mostly, shimmies are sprinkled throughout the workout as transition moments between combinations.

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

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