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The RakasaFit™ Method
Full manual on the RakasaFit format and verbal guiding and cueing for instructors. Updated 10/7/20.
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 – explored with variations of the feet, arms, level changes, speed/timing, and traveling. Combos may also include strengthening and cardio exercises that are typical across fitness styles, such as lunges/squats, knee lifts, cross-lateral reaches, and more. Regular practice leads to excellent belly dance technique as well as improved stamina, posture, fluidity, and strength in all activities!
RakasaFit™ guidelines and structure:
RakasaFit™ guidelines and structure:
- Warm-up, 4-7 workout combinations, combination sequence, cool-down stretch
- Design for all levels
- Belly dance moves expressed as shape, dimension, and direction
- One shape per combination
- Variations (feet, levels, arms, speed/timing, traveling)
- Integrate cardio drills
- Repetitions in 4 or 8 (suggested)
- 4-8 count transitions between belly dance and cardio drills
- 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 takes 1-2 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.
Workout Combinations
Each combination starts and finishes within one song. Below is a typical set of combos in a RakasaFit workout, each 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 workout combo section with a nonstop sequence through all combos, about two sets of each. 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 takes 1-2 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.
Workout Combinations
Each combination starts and finishes within one song. Below is a typical set of combos in a RakasaFit workout, each 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 workout combo section with a nonstop sequence through all combos, about two sets of each. 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 (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/timing changes, arm positions, and traveling. 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. Thus 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 4-8 counts to transition between the belly dance segment and cardio drill.
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 used in 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 (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/timing changes, arm positions, and traveling. 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. Thus 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 4-8 counts to transition between the belly dance segment and cardio drill.
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 used in 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™ method 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. Combinations need to be fundamentally simple so they can be learned and drilled in one song and accessible for all levels. 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 into every movement is what makes RakasaFit a strength-based core workout.
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. With this system they can conceptualize, understand, and work toward proficiency, which they achieve with regular practice and participation. For this reason, when introducing a combo in class, always announce the shape. 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. 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"). 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. Thus, although each RakasaFit combo involves just one shape, it can become quite dynamic. 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 what about both dimensions (horizontal, vertical)? The 'One Shape' rule does not limit this possibility, technically. Perhaps this would generate a combo far too complex for a workout, especially if each direction is also included. You could experiment with 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, combos may also include strengthening and cardio exercises that are typical across fitness styles 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 strengthen 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 and cardio drills, maintaining simplicity and focus.
The challenge with alternating between belly dance and cardio drills is seamless transitions between each. When designing these combos, take careful note of where the feet finish at the end of each segment, 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 from/to this belly dance segment will require a cardio drill that starts and/or finishes with feet apart. And for belly dance drills that end with feet together, a cardio drill that begins and ends with feet together will be necessary.
When teaching, always begin with the belly dance segment. 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 different from other belly dance moves; rather than 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 and can be added to any combination without exceeding the One Shape rule. Or they could even be the cardio drill! But mostly, shimmies occur as brief transitions between combos to keep everyone moving and allow the instructor to announce the next combo. The vibration of shimmies is perfect for releasing the muscles engaged through the workout. You may also apply shoulder shimmies using this structure.
The Order of Combinations
The order of workout combinations in RakasaFit 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 labels -- Warm Up, Workout, and Cool Down -- 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 horizontal/lateral (to the sides, front, or back). We ask you to reach as far as you can in all directions, through your arms, thighs, hips, feet, spine, and chest. 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. Combinations need to be fundamentally simple so they can be learned and drilled in one song and accessible for all levels. 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 into every movement is what makes RakasaFit a strength-based core workout.
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. With this system they can conceptualize, understand, and work toward proficiency, which they achieve with regular practice and participation. For this reason, when introducing a combo in class, always announce the shape. 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. 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"). 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. Thus, although each RakasaFit combo involves just one shape, it can become quite dynamic. 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 what about both dimensions (horizontal, vertical)? The 'One Shape' rule does not limit this possibility, technically. Perhaps this would generate a combo far too complex for a workout, especially if each direction is also included. You could experiment with 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, combos may also include strengthening and cardio exercises that are typical across fitness styles 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 strengthen 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 and cardio drills, maintaining simplicity and focus.
The challenge with alternating between belly dance and cardio drills is seamless transitions between each. When designing these combos, take careful note of where the feet finish at the end of each segment, 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 from/to this belly dance segment will require a cardio drill that starts and/or finishes with feet apart. And for belly dance drills that end with feet together, a cardio drill that begins and ends with feet together will be necessary.
When teaching, always begin with the belly dance segment. 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 different from other belly dance moves; rather than 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 and can be added to any combination without exceeding the One Shape rule. Or they could even be the cardio drill! But mostly, shimmies occur as brief transitions between combos to keep everyone moving and allow the instructor to announce the next combo. The vibration of shimmies is perfect for releasing the muscles engaged through the workout. You may also apply shoulder shimmies using this structure.
The Order of Combinations
The order of workout combinations in RakasaFit is somewhat flexible and customizable, but here are some key considerations:
- Combination #1 is usually hip lifts/drops because the thigh and glut engagement technique is the basis for 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 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 labels -- Warm Up, Workout, and Cool Down -- 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 horizontal/lateral (to the sides, front, or back). We ask you to reach as far as you can in all directions, through your arms, thighs, hips, feet, spine, and chest. 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 find yourself struggling to follow along and get in the flow, what are the elements distracting you? In a fast-paced movement class, most people are seeking to 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 movement action, 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 may be 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 encouragement. For example, maybe they're doing great with tracing the shape and making you see it!
Layering Information
To maintain nonstop movement, instruction should be conveyed according to what's happening in the present moment; therefore, all the instruction needed for a combo cannot be provided up front. Rather than a full account, think of it as a small book presented in chapters. Also think of it as staying in the present and guiding participants on their journey. What do they need to know first, second, third, etc? Position (i.e. feet wide/together, facing the right angle, left angle, etc) is generally the first thing people need to know, followed by body part(s), action, and number of repetitions. Information layering also applies when adding variations -- announce the shape, dimension, and direction; drill through a few with minimal variations at first; then add all variations, giving participants the opportunity to scale back to the essential moves if variations become too challenging. For combos with cardio drills, work the belly dance segment first, and then add the cardio drill.
Counting
"Number" is among the instructor's list of essential verbal cues. When we let participants know how many repetitions we're doing, we relieve them of having to think as much about what's next and focus more deeply 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 and/or final four counts. This prompts them to listen up for your cue into the next segment or combo. These final four counts involve a method of timing words to rhythm. For example, in a transition from belly dance to cardio drill, you may say "last 4, 3, 2, and right arm up and touch the floor." These final words take 4 counts, exactly the time of that final repetition. Sometimes this transition may carry over into 8 counts. Rhythmic verbal cueing is a skill that becomes fun and invigorating with experience and/or practice. Clear transitions and counts give participants the seconds needed to make their transitions more smoothly.
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, and 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 distracting for the group. The participants will wait for you to process your mistake and realign with their attention to your movement guidance. Ideally, you move right past it and stay in your cueing flow.
Using the above principles and practices, here is an outline for instructing RakasaFit:
Good luck! Remember, as with everything, through practice and 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 find yourself struggling to follow along and get in the flow, what are the elements distracting you? In a fast-paced movement class, most people are seeking to 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 movement action, 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, starting on the right and finishing on the right, four times.”
- “Feet together, knees bent. As knees straighten, hips move forward ahead of everything else, then torso and chest follow and move forward, finishing ahead of toes. Two to each angle – left and right.”
- “Facing the right angle, knees soft, squeeze the left thigh to lift the hip up in a straight vertical line. Alternate with heel flat and heel lifted, eight times each.”
- “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 raising overhead.”
- "Twist the right hip forward, scoop to the side, twist the left hip forward, repeat on the other side, four times."
If it feels primitive you’re doing it right! You may be 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 encouragement. For example, maybe they're doing great with tracing the shape and making you see it!
Layering Information
To maintain nonstop movement, instruction should be conveyed according to what's happening in the present moment; therefore, all the instruction needed for a combo cannot be provided up front. Rather than a full account, think of it as a small book presented in chapters. Also think of it as staying in the present and guiding participants on their journey. What do they need to know first, second, third, etc? Position (i.e. feet wide/together, facing the right angle, left angle, etc) is generally the first thing people need to know, followed by body part(s), action, and number of repetitions. Information layering also applies when adding variations -- announce the shape, dimension, and direction; drill through a few with minimal variations at first; then add all variations, giving participants the opportunity to scale back to the essential moves if variations become too challenging. For combos with cardio drills, work the belly dance segment first, and then add the cardio drill.
Counting
"Number" is among the instructor's list of essential verbal cues. When we let participants know how many repetitions we're doing, we relieve them of having to think as much about what's next and focus more deeply 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 and/or final four counts. This prompts them to listen up for your cue into the next segment or combo. These final four counts involve a method of timing words to rhythm. For example, in a transition from belly dance to cardio drill, you may say "last 4, 3, 2, and right arm up and touch the floor." These final words take 4 counts, exactly the time of that final repetition. Sometimes this transition may carry over into 8 counts. Rhythmic verbal cueing is a skill that becomes fun and invigorating with experience and/or practice. Clear transitions and counts give participants the seconds needed to make their transitions more smoothly.
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, and 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 distracting for the group. The participants will wait for you to process your mistake and realign with their attention to your movement guidance. Ideally, you move right past it and stay in your cueing flow.
Using the above principles and practices, here is an outline for instructing RakasaFit:
- Warm-Up (1-2 songs)
- Workout Combinations
- Declare the shape
- Declare the dimension and direction(s), 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, break it into 2-3 sections.
- Before introducing final options or the cardio drill, you may decide to repeat the belly dance segment to reinforce understanding.
- When introducing the cardio drill (if applicable), signal the transition with “finishing” or “last set” during the last round of the belly dance segment. Cue the cardio drill in the four counts immediately after, keeping rhythm with the music.
- Repeat and repeat in a nonstop loop, running the combo 2-6 times until the song ends, adding optimizations or corrections as necessary.
- Shimmies to segue to the next combo (or anything).
- Finalize the workout combo section with a nonstop sequence through all combos, 1-2 sets per combo for 1-2 songs.
- Cool-Down Stretch (about 2 songs).
Good luck! Remember, as with everything, through practice and experience you will become a stronger instructor!
