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Strong Curves, Supple Strength

Strong Curves by SheltieBoy

photo courtesy of SheltieBoy

Here is a sample program that you can use to build strong curves in your body. It is based on the following principles:

*Muscles feel good when they are dancing
*Getting strong is a pleasure

Soleil d If you are looking to modify your weight,you also need to follow an eating plan that balances nutrition, and calorie consumption.

Learning what your body really needs to live healthy and happy is a valuable investment in yourself. Please get to know and value your body. It is truly a most wonderful gift!

So gather up these items and let's get moving!

*a timer (you need to time for 30sec - 1min)
*motivating music photo courtesy of Soleil d'Egypte

Schedule

Here is an example of a typical week.

Mornings are usually the easiest and surest time to fit in some time for yourself. Feel free to make adjustments to better suit your life.

Monday, Wednesday and Friday have a longer time-range for studying and playing with your dance (phase III). In actuality, you can make Phase III as short/long as you like.

photo courtesy of Soleil d'Egypte

Mon - All phases - 25min - "Core"
Tues - Phase I, II, IV - 15min - "Upper"
Wed - All phases - 25-50min - "Lower"
Thur - Phase I, II, IV - 15min - "Core"
Fri - All phases - 25-50min - "Upper"
Sat - Phase I, II, IV - 15min - "Lower"
Sun - rest, recover, collect 'womenergy'!

PHASE I - Warm Up

This is the beginning of your session. All you do is put on a song, and dance for at least 3 minutes.

Get warm

Get limber

Get the juices flowing.

If you need a "raison d'etre" (a focus/intention), you can use an improvisational gateway, or choreography you know.

PHASE II - Strong Curves

These movements are based on postures you can find in yoga and traditional muscle building, but here we make them dance. This is a sure-fired method for developing strong curves in your dance and in your life!

Each day, for 6 days, you choose one zone (core, upper, lower) and do the 4 movements of that zone for one minute each. Repeat those 4 movements one more time (4 more minutes), and then stretch out for another 3 minutes. The total time for this phase is 11 minutes.

Remember, you are dancing! Make circles and wavy lines. Move in multiple directions. Give pleasure to your muscles.

CORE
Cat/Cow with Breath (girdle muscles)
Kelp = v-sit with wavy legs (whole core)
Hip Lift with Frog Legs (lower tummy)
Dancing Upper Body (upper tummy)

UPPER
Push Aways (chest)
Snake Arms (back/shoulders)
Candle Arms (biceps)
Tricep Toner (triceps)

LOWER
Lunges (butt, quads)
Hip Raiser (hamstring, butt)
Dancing Squats (quads, inner thigh, calves)
Side Leg Balance (hips, outer thigh)

PHASE III - Practice and Play

Here is where you get to "play".

Collect, study, practice and create combinations & choreographies. Broaden your capacity to improvise.

To start, you will want to practice what you are learning in class, or put on an instructional DVD. Eventually, your own ideas will begin to blossom and grow.

Enjoy yourself!

PHASE IV - Recovery

Seek rest, repose, and release for 1 minute (or more)

Relax, Meditate, Contemplate, Dream, Pray, Sing, Stretch, Massage

This is important!

Junior Bonner Photography Sleeping Goddess

photo courtesy of Junior Bonner Photography

This is when the deep changes (healing, growth, etc.) happens.

This is when the muscles can release any tightness, tension or toxins that have surfaced. Strong curves need stretches and relaxation to be supple and flexible.

This is the phase that nurtures our spirit, reminds us of our nobility and connects us to our purpose. This is the time to ask the questions that arise, and receive the answers.
Human am I
Spirit am I
I am the Infinite within my Soul
I have no beginning
and I have no end
All this I am

Namaste, Aloha, Hallelujah, Allah-u-Abha, Sat Nam!

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