Posture & Breathing for Middle Eastern Dance
by Miramar
Ó 1997 Miramar, Originally published in Jareeda, Revised 01/01
POSTURE: The proper body alignment for belly dancing is crucial. Your posture can make or break your dance. First, think of standing tall with feet about six inches apart. Shorten the abdominal muscles (the area between the naval and pubic bone) by lifting up the pelvis slightly. Think of moving the pelvis toward the naval. This lengthens the back, and will help you to isolate your movements, giving them the integrity and grace they require. Next, bend the knees ever so slightly. This dance should be executed with a slightly bent knee referred to as a "spongy knee". Take a deep breath and feel the lifting of your ribs. Keep them in that position as you continue to breathe naturally. Imagine a string tied to your sternum lifting you up. Extend your arms out to the sides in a relaxed position with the elbows slightly bent. Your hands should be about twelve inches in front of your shoulders and approximately six inches below your shoulders. Keep your shoulders relaxed and in a normal position, not raised. Relax your hands and pretend like you are wearing finger cymbals by bringing your middle finger down and your thumb in towards your middle finger. This will give your hands a more graceful appearance. Make sure you have energy in your finger tips. Imagine a string holding up your wrists so that your hands are not limp.
BALANCE: Balance is achieved by ever-shifting adjustments of weight distribution. Weight distribution is critical in this dance. When a dancer is off-balance, she is greatly restricted from moving advantageously. "A person is on balance when his or her physical organization provides the greatest number of possibilities for movement in a particular situation." ¹ Basically, if your feet are both flat, your weight should be evenly distributed between your two feet. However, if one foot is on the ball and the other flat, the flat foot is carrying the majority of the weight and the foot on the ball is for balance.
BREATHING: Yoga practitioners believe breath is the link between the mind and the body. Proper breathing also promotes proper posture and balance. It brings a sense of security and transforms the oxygen you breathe into usable energy. Many students make the mistake of holding their breath while learning new movements, which only makes the movement more difficult because the flow of energy to the body has been interrupted. Try the following breathing exercise.
BREATHING EXERCISE: Lie down on the floor and get as comfortable as possible. Place your hand on your diaphragm (the muscular area just below your chest, between your upper ribs, and right above your abdomen). Close your eyes and relax. Breathe normally through the nose, observing the flow of your breath. Feel your chest expand as you inhale and contract as you exhale. Try deepening the breath just a little, making your breathing as even as possible. Concentrate on your breathing, making it very slow, rhythmical, smooth and deep. Notice the calming effect in your mind and the relaxation of your muscles. Feel the energy flowing into your body. Try this exercise standing up before you begin your next dance session. Begin breathing smoothly and deeply before you begin to dance and continue to breathe throughout your dance. Try to let your breath surround your movements. This will help to relax your mind so that your body can move properly.
PERMISSION TO USE ARTICLE AS A TEACHING AID IS GRANTED, AS LONG AS CREDIT IS GIVEN.
1 Gronbeck-Tedesco, John, L.
Acting Through Exercises, California: Mayfield Publishing Co.,
1992, pg. 11.