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Methodology
Detailed info on the RakasaFit format and verbal guiding and cueing skills for instructor training. Updated 11/24/19.
Engaging belly dance as a movement practice, RakasaFit is a nonstop core fitness belly dance workout consisting of a warm-up, strength-based cardio of 4-7 combinations, and 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. Combos can also include core conditioning exercises. Regular practice leads to excellent belly dance technique as well as improved stamina, posture, fluidity, and strength for all activities!
Here is an overview of the RakasaFit method and guidelines:
Here is an overview of the RakasaFit method and guidelines:
- Warm-Up, 4-7 combinations, Cool-Down Stretch
- Design for all levels
- Belly dance moves expressed as shape, dimension, and direction
- One shape per combination
- Apply variations (feet, levels, arms, speed, traveling)
- Integrate cardio drills
- Repetitions in 4 or 8 (suggested)
- 4 counts for transitions (between belly dance and cardio segments, or wherever needed)
- Shimmies to segue between combinations (and add to any combination)
- Full extension into movement in all directions
- Nonstop movement
Warm Up
Big movements to warm up the torso, thighs, ankles, and feet, and ignite large muscle groups throughout the spine, pelvis, thighs, shoulders, and arms. This warm-up usually takes two songs. We finish with shimmies, then begin the workout with combinations. Learn the RakasaFit warm-up here, or if you decide to create your own, be sure the above areas are included.
Combinations (strength-based cardio)
Each combination starts and finishes within one song. Below is a typical set of combos in a RakasaFit workout, labeled according to its essential belly dance shape/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 cardio 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 to 9 minutes (2-3 songs). Moving at a rapid pace, we elegantly flow 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.
Big movements to warm up the torso, thighs, ankles, and feet, and ignite large muscle groups throughout the spine, pelvis, thighs, shoulders, and arms. This warm-up usually takes two songs. We finish with shimmies, then begin the workout with combinations. Learn the RakasaFit warm-up here, or if you decide to create your own, be sure the above areas are included.
Combinations (strength-based cardio)
Each combination starts and finishes within one song. Below is a typical set of combos in a RakasaFit workout, labeled according to its essential belly dance shape/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 cardio 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 to 9 minutes (2-3 songs). Moving at a rapid pace, we elegantly flow 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.
Shape, Dimension, and Direction
To accelerate learning, belly dance moves in RakasaFit are defined by shape. Shapes are circles, eights (actually just two circles together), waves/undulations, lines, and vibrations. These shapes can be presented in multiple dimensions (vertical, horizontal) and traced in multiple directions (front-to-back/back-to-front; top-to-bottom/bottom-to-top) to create a move. Reference the Format page for illustrations and detailed explanation. It is important for instructors to understand this info completely in order to present it and its elements while teaching. This Format page is also public, so feel free to share it with your students to accelerate their understanding and proficiency.
Anatomy of a Combo
Each RakasaFit combo drills multiple variations on one specific belly dance shape. Variations can include feet position (elevated/flat/one of each/together/apart), level changes, speed changes, arm positions, and traveling, and most combos will include just a few of these. Each RakasaFit combo may also include a "cardio drill" -- common fitness drills such as lunges, squats, knee lifts, kicks, extended reaches, etc. A RakasaFit combo that includes this will have two segments -- the belly dance segment and the cardio drill.
Aim to keep repetitions in quantities of four or eight, especially the cardio drill. Exceptions to this will come up in the belly dance segment. Make those exceptions judiciously, keeping in mind that the purpose is to make things easy to follow with minimal thinking. Use four counts to transition between belly dance and cardio drills.
Cardio drills are not necessary with every RakasaFit combination. More complex and cardio-intense belly dance segments may warrant leaving it out. In a 60-minute RakasaFit workout, at least three combinations should include a cardio drill. 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 and nonstop movement while utilizing vibration to release the muscles engaged through the workout.
In a weekly 60-minute RakasaFit class, 1-2 combos should be changed each week, just enough to keep the workout fresh while also maintaining the familiarity needed for participants to grow. Use the combos provided in the Videos or feel free to create your own, as long as they conform to this RakasaFit structure.
To accelerate learning, belly dance moves in RakasaFit are defined by shape. Shapes are circles, eights (actually just two circles together), waves/undulations, lines, and vibrations. These shapes can be presented in multiple dimensions (vertical, horizontal) and traced in multiple directions (front-to-back/back-to-front; top-to-bottom/bottom-to-top) to create a move. Reference the Format page for illustrations and detailed explanation. It is important for instructors to understand this info completely in order to present it and its elements while teaching. This Format page is also public, so feel free to share it with your students to accelerate their understanding and proficiency.
Anatomy of a Combo
Each RakasaFit combo drills multiple variations on one specific belly dance shape. Variations can include feet position (elevated/flat/one of each/together/apart), level changes, speed changes, arm positions, and traveling, and most combos will include just a few of these. Each RakasaFit combo may also include a "cardio drill" -- common fitness drills such as lunges, squats, knee lifts, kicks, extended reaches, etc. A RakasaFit combo that includes this will have two segments -- the belly dance segment and the cardio drill.
Aim to keep repetitions in quantities of four or eight, especially the cardio drill. Exceptions to this will come up in the belly dance segment. Make those exceptions judiciously, keeping in mind that the purpose is to make things easy to follow with minimal thinking. Use four counts to transition between belly dance and cardio drills.
Cardio drills are not necessary with every RakasaFit combination. More complex and cardio-intense belly dance segments may warrant leaving it out. In a 60-minute RakasaFit workout, at least three combinations should include a cardio drill. 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 and nonstop movement while utilizing vibration to release the muscles engaged through the workout.
In a weekly 60-minute RakasaFit class, 1-2 combos should be changed each week, just enough to keep the workout fresh while also maintaining the familiarity needed for participants to grow. Use the combos provided in the Videos or feel free to create your own, as long as they conform to this RakasaFit structure.
Logic & Principles
The basis for the RakasaFit methodology described above, how it supports learning, and how to design your own RakasaFit workout!
One Shape per Combo
The 'one-shape-per-combo' rule is essential to the RakasaFit format, and your guide to creating your own RakasaFit combos. For dance instructors, this can seem very limiting at first, but at a workout pace, this rule frees participants of all levels from thinking about choreography so they can focus exclusively on movement quality, which we're all on an eternal quest to improve. When there are lots of moves, fast changes, and transitions, participants will not go deep into any movement, their bodies not fully committing to anything as their minds are focusing on anticipating the next move. Deep and full commitment to every movement is what makes RakasaFit a strength-based core workout. Combinations need to be fundamentally simple, repetitious, and immediately tangible for all levels.
This structure benefits beginners and experienced dancers alike. Beginners can visualize each shape as they work toward tracing it with their bodies, and maintain focus on it as they work though the variations, or scale back to just the elemental shape if they choose. In a workout environment, there is very little time for technical breakdown, thus this enables them to understand and work toward what they're trying to achieve, and with regular practice and participation, they become proficient. For this reason, when introducing a combo in class, always announce the shape. And if there are new students, also announce the 'One Shape' rule at the start of class so they have a clear framework to follow.
Experienced dancers also benefit from regular RakasaFit participation. The variations improve areas of weakness due to habitual movement, and clarify distinctions and expand vocabulary. And for belly dancers, RakasaFit is the perfect way to get a deep workout while practicing what they love! Performing dancers also gain better movement quality while performing. Thus, even with RakasaFit's simple structure, all levels benefit in a variety of ways!
Now, let's dig deeper into this One Shape rule and clarify "belly dance shape" as distinguished from "belly dance move." As mentioned, within any belly dance shape there are multiple dimensions or directions. 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 combos may focus on one or both directions; thus although there's just one shape in each RakasaFit combo, there may be multiple "moves." For example, a combo with the Figure 8s mentioned above can include top-to-bottom ("maya") as well as bottom-to-top (often referred to as "vertical figure 8" in belly dance). Similarly, a Horizonal Figure 8 can be in both directions -- front-to-back and back-to-front. Incorporating both directions does not violate the 'One Shape' rule. There can be strong reasons for focusing 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 enjoy more moves in one workout!
The examples above refer to incorporating both directions of a shape into one combo, but not both dimensions (horizontal, vertical). Based on the 'One Shape' rule, it can be argued that one combination could actually encompass both dimensions as well. In the examples above, all shapes are Figure 8! Perhaps, but not if each direction is also included. This would generate a combo far too complex for a workout. You could try creating a combo of figure 8s in both dimensions but just one direction for each -- let me know how it goes! When creating combos, always seek ways to simplify, and be sure to practice teaching them out loud before actually teaching them. Doing so will make it immediately clear where clarification and further simplification is needed.
Cardio Drills
In addition to belly dance drills, most combos 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 begins with the upper torso, may alternate with a cardio drill that focuses on lifting the chest. 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 segments of belly dance drills and cardio drills, in repetitions of 4 or 8, maintaining simplicity and focus.
The challenge with alternating between belly dance and cardio drills is seamless transitions between these segments. When designing your own combos to include both, 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 segue to this belly dance segment will require a cardio drill that starts and/or finishes with feet apart. For belly dance drills that begin with feet together (which are most of them), a cardio drill that begins and ends with feet together will be necessary. During the switch between belly dance and cardio drills, a brief pause of 4 counts is needed to enable everyone to catch up and be ready. Use these 4 counts to rhythmically announce the next segment. As mentioned above, it is not necessary to include cardio drills with every RakasaFit combo. Out of 6-7 combos in a workout, at least 3 should include a cardio drill. This flexibility allows you to customize according to your teaching style and student population.
Shimmies
Shimmies are unique from any other belly dance move; instead of requiring you to engage and contract a muscle, they require the opposite -- a complete release of all muscles, a surrender into pure and infinite vibration. Because of this uniqueness, they are the "wild card" in RakasaFit. They can be sprinkled into any combo without exceeding the One Shape rule. For example, they could even substitute for a cardio drill! But mostly, shimmies occur as brief transitions between combinations to keep everyone moving and allow the instructor to guide everyone to the next combo. The vibration movement is perfect for releasing the muscles engaged through the workout.
Sequence
The order of combos in the workout is somewhat flexible and customizable, but here are some key considerations:
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. Strive for each combination to start and finish within one song. This brings a fun creative energy and sense of accomplishment. As a RakasaFit instructor, you have legal permission to use this music in your classes. You may also use music that is not on the RakasaFit album, but you are liable for maintaining any music licenses required.
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.
The 'one-shape-per-combo' rule is essential to the RakasaFit format, and your guide to creating your own RakasaFit combos. For dance instructors, this can seem very limiting at first, but at a workout pace, this rule frees participants of all levels from thinking about choreography so they can focus exclusively on movement quality, which we're all on an eternal quest to improve. When there are lots of moves, fast changes, and transitions, participants will not go deep into any movement, their bodies not fully committing to anything as their minds are focusing on anticipating the next move. Deep and full commitment to every movement is what makes RakasaFit a strength-based core workout. Combinations need to be fundamentally simple, repetitious, and immediately tangible for all levels.
This structure benefits beginners and experienced dancers alike. Beginners can visualize each shape as they work toward tracing it with their bodies, and maintain focus on it as they work though the variations, or scale back to just the elemental shape if they choose. In a workout environment, there is very little time for technical breakdown, thus this enables them to understand and work toward what they're trying to achieve, and with regular practice and participation, they become proficient. For this reason, when introducing a combo in class, always announce the shape. And if there are new students, also announce the 'One Shape' rule at the start of class so they have a clear framework to follow.
Experienced dancers also benefit from regular RakasaFit participation. The variations improve areas of weakness due to habitual movement, and clarify distinctions and expand vocabulary. And for belly dancers, RakasaFit is the perfect way to get a deep workout while practicing what they love! Performing dancers also gain better movement quality while performing. Thus, even with RakasaFit's simple structure, all levels benefit in a variety of ways!
Now, let's dig deeper into this One Shape rule and clarify "belly dance shape" as distinguished from "belly dance move." As mentioned, within any belly dance shape there are multiple dimensions or directions. 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 combos may focus on one or both directions; thus although there's just one shape in each RakasaFit combo, there may be multiple "moves." For example, a combo with the Figure 8s mentioned above can include top-to-bottom ("maya") as well as bottom-to-top (often referred to as "vertical figure 8" in belly dance). Similarly, a Horizonal Figure 8 can be in both directions -- front-to-back and back-to-front. Incorporating both directions does not violate the 'One Shape' rule. There can be strong reasons for focusing 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 enjoy more moves in one workout!
The examples above refer to incorporating both directions of a shape into one combo, but not both dimensions (horizontal, vertical). Based on the 'One Shape' rule, it can be argued that one combination could actually encompass both dimensions as well. In the examples above, all shapes are Figure 8! Perhaps, but not if each direction is also included. This would generate a combo far too complex for a workout. You could try creating a combo of figure 8s in both dimensions but just one direction for each -- let me know how it goes! When creating combos, always seek ways to simplify, and be sure to practice teaching them out loud before actually teaching them. Doing so will make it immediately clear where clarification and further simplification is needed.
Cardio Drills
In addition to belly dance drills, most combos 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 begins with the upper torso, may alternate with a cardio drill that focuses on lifting the chest. 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 segments of belly dance drills and cardio drills, in repetitions of 4 or 8, maintaining simplicity and focus.
The challenge with alternating between belly dance and cardio drills is seamless transitions between these segments. When designing your own combos to include both, 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 segue to this belly dance segment will require a cardio drill that starts and/or finishes with feet apart. For belly dance drills that begin with feet together (which are most of them), a cardio drill that begins and ends with feet together will be necessary. During the switch between belly dance and cardio drills, a brief pause of 4 counts is needed to enable everyone to catch up and be ready. Use these 4 counts to rhythmically announce the next segment. As mentioned above, it is not necessary to include cardio drills with every RakasaFit combo. Out of 6-7 combos in a workout, at least 3 should include a cardio drill. This flexibility allows you to customize according to your teaching style and student population.
Shimmies
Shimmies are unique from any other belly dance move; instead of requiring you to engage and contract a muscle, they require the opposite -- a complete release of all muscles, a surrender into pure and infinite vibration. Because of this uniqueness, they are the "wild card" in RakasaFit. They can be sprinkled into any combo without exceeding the One Shape rule. For example, they could even substitute for a cardio drill! But mostly, shimmies occur as brief transitions between combinations to keep everyone moving and allow the instructor to guide everyone to the next combo. The vibration movement is perfect for releasing the muscles engaged through the workout.
Sequence
The order of combos in the workout is somewhat flexible and customizable, but here are some key considerations:
- More intense combos should usually be toward the middle and end.
- Combination #1 is usually hip lifts/drops because the thigh and glut engagement technique is the basis for many other belly dance moves.
- Optimal flow from one combination to the next during the final sequence 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 can help reinforce overall conceptual understanding (important for beginners).
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. Strive for each combination to start and finish within one song. This brings a fun creative energy and sense of accomplishment. As a RakasaFit instructor, you have legal permission to use this music in your classes. You may also use music that is not on the RakasaFit album, but you are liable for maintaining any music licenses required.
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.
Verbal Guiding & Cueing for Instructors
Guidelines and best practices for RakasaFit (and all fast-paced movement programs).
What Works For You?
Reflect on any dance or movement classes you've taken, or better yet, are currently taking. Observe what the instructors do or don't do to make it a great experience. Or if you feel yourself struggling to follow along and find your flow, what are the elements distracting you? In a fast-paced movement environment, most people are seeking to simply be in a state of mind-body wholeness and the instructor's role is to guide them to this. But it's not easy for instructors to maintain such exclusive focus. They're human. They want to share their thoughts, or maybe their day. They may also see lots of movement that's technically incorrect, possibly very incorrect, and unable to resist correcting in the moment. Unfortunately, these and other verbal matter outside of the basic actions in the moment usually add distraction to the overall experience for the group.
As Few Words As Possible
The more words we say, the less we're understood. This is especially true when the listener's attention is divided between mind-body efforts, music, and cues from the instructor. The foremost principle for successful instruction of RakasaFit (and most fast-paced movement programs) is to make phrases and words as lean as possible. Practice instructing a combo out loud and listen for what can be discarded. Discard anything not essential to communicating the Position, Body Part, Action, and Number -- the information needed in that moment. Eliminate words such as “let’s..." “we’re gonna...” “be sure to...” etc. Pronouns and articles are also usually unnecessary. Practice stating only the body part to engage, its position, the action you are engaging, and the number of repetitions, not necessarily in that order. Repeat your combo instruction again to see if anything else can be eliminated. Remember to model with your body throughout your verbal instruction.
Examples:
If it feels primitive you’re doing it right! You're probably experiencing urges to add particulars, including maybe some of your own personality. Now that you've simplified your instruction and made it easy for participants to follow you, feel free to add some of this flavor back in, but very judiciously. Many important details go into belly dance moves and technique, but in a nonstop workout environment in which you have just one song to introduce and drill your combo, participants will only be able to absorb one or two details at a time. And sometimes it's also satisfying to just enjoy the motion without asking the mind to analyze much. Offer one or two corrections but not more, and maybe sometimes none, allowing them to continually fine tune in future classes. Also add back in encouragement! Tell them, for example, they're doing great with tracing the shape and making you see it.
Layering Information
Movement instruction should be conveyed according to what's happening in the present moment. Therefore, all the instruction needed to execute a combo cannot be provided up front. Rather than a full account, think of it as a small book presented in chapters. This requires planning ahead to carefully note the order in which you'll present your instruction. The order you choose for presenting the Position, Body Part, Action, and Number guideline functions according to this. Usually the position is the first thing people need to know (i.e. feet wide/together, facing the right angle, etc).
This layering approach also applies to adding variations to a belly dance shape -- provide the shape first, as the foundation, then add variations, giving participants the opportunity to do only the essential move if variations become too challenging. For example, arm movements or feet positioning (heels lifted vs. flat) are common variations in RakasaFit belly dance segments. These should be added once the basic movement is established, with the option to forgo the variations and do only the basic pattern. Finally, for combos with cardio drills, it is suggested to work the belly dance segment first, and then add the cardio drill.
Counting
"Number" is among the instructor's list of essential verbal cues. Letting participants know how many repetitions right up front relieves them of having to think about what's next for a moment and focus more exclusively 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. Also let participants know when it's the final set or final four counts. This prompts them to listen up for your next cue into a new movement, shimmy segue to a new combo, or other transition. The final four repetitions and 4-count transition to the next thing involves a fun method with rhythm and words, a skill that comes with experience and/or practice. For example, in a transition from belly dance to cardio drill, you may say "last 4, 3, 2, and right arm up and to the floor." The final words of that phrase take exactly 4 counts, and your movement/repetition immediately follows.
Make A Mistake? Don't Tell Us.
Instructors regularly make mistakes with verbal cueing, sometimes saying "right" when they mean "left," or fumbling altogether the word they intended to say. It's not an issue, but the instructors that are the most fun and easiest to follow are the ones that just let it go by without mention and continue guiding the participants. Unfortunately, many of us have a habit of calling attention to our mistakes, possibly apologizing or following with a brief moment of self-deprecation (i.e. "wow, what's up with me today"). This is quite distracting for the group. The participants will wait for you to process your mistake and realign with their attention to your movement guidance. But ideally you move right past it and stay in your cueing flow. If you have the habit of declaring your mistakes, it may take time and patience to release this urge, as it often comes from a deeper place.
Using the above practices, here is an outline review for instructing RakasaFit:
Good luck! Remember, as with everything, through practice and/or experience you will become a stronger instructor!
Reflect on any dance or movement classes you've taken, or better yet, are currently taking. Observe what the instructors do or don't do to make it a great experience. Or if you feel yourself struggling to follow along and find your flow, what are the elements distracting you? In a fast-paced movement environment, most people are seeking to simply be in a state of mind-body wholeness and the instructor's role is to guide them to this. But it's not easy for instructors to maintain such exclusive focus. They're human. They want to share their thoughts, or maybe their day. They may also see lots of movement that's technically incorrect, possibly very incorrect, and unable to resist correcting in the moment. Unfortunately, these and other verbal matter outside of the basic actions in the moment usually add distraction to the overall experience for the group.
As Few Words As Possible
The more words we say, the less we're understood. This is especially true when the listener's attention is divided between mind-body efforts, music, and cues from the instructor. The foremost principle for successful instruction of RakasaFit (and most fast-paced movement programs) is to make phrases and words as lean as possible. Practice instructing a combo out loud and listen for what can be discarded. Discard anything not essential to communicating the Position, Body Part, Action, and Number -- the information needed in that moment. Eliminate words such as “let’s..." “we’re gonna...” “be sure to...” etc. Pronouns and articles are also usually unnecessary. Practice stating only the body part to engage, its position, the action you are engaging, and the number of repetitions, not necessarily in that order. Repeat your combo instruction again to see if anything else can be eliminated. Remember to model with your body throughout your verbal instruction.
Examples:
- “Feet apart, hips trace a circle around the outside of the feet, four times, starting on one side and finishing on that side.”
- “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 hip up in a straight vertical line. Alternate with heel flat and heel up, eight times.”
- “Feet together, hips trace an 8 in the vertical dimension, one circle at a time, from top to side to bottom. Four times holding arms side, four times arms rising overhead.”
- "Twist right hip forward, scoop to the side, twist left hip forward, repeat on the other side, four times."
If it feels primitive you’re doing it right! You're probably experiencing urges to add particulars, including maybe some of your own personality. Now that you've simplified your instruction and made it easy for participants to follow you, feel free to add some of this flavor back in, but very judiciously. Many important details go into belly dance moves and technique, but in a nonstop workout environment in which you have just one song to introduce and drill your combo, participants will only be able to absorb one or two details at a time. And sometimes it's also satisfying to just enjoy the motion without asking the mind to analyze much. Offer one or two corrections but not more, and maybe sometimes none, allowing them to continually fine tune in future classes. Also add back in encouragement! Tell them, for example, they're doing great with tracing the shape and making you see it.
Layering Information
Movement instruction should be conveyed according to what's happening in the present moment. Therefore, all the instruction needed to execute a combo cannot be provided up front. Rather than a full account, think of it as a small book presented in chapters. This requires planning ahead to carefully note the order in which you'll present your instruction. The order you choose for presenting the Position, Body Part, Action, and Number guideline functions according to this. Usually the position is the first thing people need to know (i.e. feet wide/together, facing the right angle, etc).
This layering approach also applies to adding variations to a belly dance shape -- provide the shape first, as the foundation, then add variations, giving participants the opportunity to do only the essential move if variations become too challenging. For example, arm movements or feet positioning (heels lifted vs. flat) are common variations in RakasaFit belly dance segments. These should be added once the basic movement is established, with the option to forgo the variations and do only the basic pattern. Finally, for combos with cardio drills, it is suggested to work the belly dance segment first, and then add the cardio drill.
Counting
"Number" is among the instructor's list of essential verbal cues. Letting participants know how many repetitions right up front relieves them of having to think about what's next for a moment and focus more exclusively 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. Also let participants know when it's the final set or final four counts. This prompts them to listen up for your next cue into a new movement, shimmy segue to a new combo, or other transition. The final four repetitions and 4-count transition to the next thing involves a fun method with rhythm and words, a skill that comes with experience and/or practice. For example, in a transition from belly dance to cardio drill, you may say "last 4, 3, 2, and right arm up and to the floor." The final words of that phrase take exactly 4 counts, and your movement/repetition immediately follows.
Make A Mistake? Don't Tell Us.
Instructors regularly make mistakes with verbal cueing, sometimes saying "right" when they mean "left," or fumbling altogether the word they intended to say. It's not an issue, but the instructors that are the most fun and easiest to follow are the ones that just let it go by without mention and continue guiding the participants. Unfortunately, many of us have a habit of calling attention to our mistakes, possibly apologizing or following with a brief moment of self-deprecation (i.e. "wow, what's up with me today"). This is quite distracting for the group. The participants will wait for you to process your mistake and realign with their attention to your movement guidance. But ideally you move right past it and stay in your cueing flow. If you have the habit of declaring your mistakes, it may take time and patience to release this urge, as it often comes from a deeper place.
Using the above practices, here is an outline review for instructing RakasaFit:
- Warm Up (1-2 songs)
- Combinations (strength-based cardio)
- Declare the shape
- Declare the dimension and direction (in that order)
- Declare the position, body part, action, and number (not necessarily in that order).
- Your combo is now introduced. If the belly dance segment is complex (i.e. working a move with different feet positions or traveling), break it into two parts.
- Repeat the belly dance segment one time through with all cues to reinforce understanding.
- Introduce the cardio drill (if applicable), remembering to signal this transition with “finishing” or “last set” during the last round of the belly dance segment. The cardio drill introduction may take 8 counts the first time; then default to 4-count transitions thereafter, keeping your verbal cues in the rhythm of the music and giving participants those seconds needed to make the transition without any slowdowns, hiccups, or stops.
- Repeat and repeat nonstop, running the combo 4-6 times for strength building, adding optimizations or corrections as necessary.
- Shimmies to segue to the next combo (or anything).
- Finalize the combo section with a nonstop sequence through all combos, 2-4 sets per combo (1-2 songs).
- Cool Down Stretch (approximately 2 songs).
Good luck! Remember, as with everything, through practice and/or experience you will become a stronger instructor!
