ok ladies... here's the notes from the workshops- i may have missed a few things we covered but this should give you enough stuff to work on. i had a great time in austin and will be back!
yip yip
rose
Core intergration developed by Rose Harden

the purpose of this class is to present the essentials of initiating movement from the core or center of the body as well as increasing strength and flexability. you will learn how to tap in to under utilized muscle groups for powerful and controled movements weather they be locks or undulations, shimmies or spins.
the material is based in yoga, pilates, contemporary dance, and strength training.
we will cover a basic warm up for the entire body, functional excersices for balance and working across the mid-line of the body, conditioning with an emphisis on form, and belly dance drills to apply the concepts to.
it is my goal that every participant walks away understanding how these concepts work and why they are important to safe dancing and excelent technique so questions are incouraged.

i've stared the items we covered in the workshop-
*basic standing warm-up
connect the breath to full body extension
spine, hips, legs, shoulders, sides

standing core stability
*deep plies with heels down
see-saw hamstring
roll downs with stable plank
lunge across the mid-line

hip/leg opening series
*side lunge
*yoga series
straddle stretch(optional suhaila glute squeezes)

floor stability/conditioning
side plank with rotation and hip lower
oppositional balance(optional leg pulse or heel press)

glutes
diamond pulses(activating external rotators)
bridge pulses
inner thigh to glute combo

lower abs
v-ups
*toe taps(bending at the hip)

abs
opening the torso to the back(from the center)
*intergrated movement combo
*rolldowns
side to side legs

applied movement

*hip drops front and back
*single hips up & down in releve
choo-choo shimmy
turkish

WORKSHOP 1 TECHNIQUE

SLOW
ARMS undulations- 3 positions
HIPS vertical figure eights(taksim in Tribal BD)
LEVEL CHANGE knees and inner thighs together
BACKWARDS WALK with undulation down to up

SLOW COMBO
Backwards walk R, L, R
undulation down to up in to Inside out chest circle to new body angle and undulation up to down

SHIMMIES
4/4 with hip slides and chest isolations layered on top
3/4 -flat footed with a side to side hip swing(gawazee in Tribal BD)
-twisting hips

Washer Woman- twisting corkscrew
Slinky Circle Step
Pelvic isolations/Locks- up, down, pyramids


WORKSHOP 2 Intermediate layers/choreography

down hips- singles and combo with level change
rosehips- side to side and x

Choreography
cts moves
8 drunken circle into inside out hips with hip up accent on the 8
4 3 step turn in to forward hip snap
8 turkish combo ending w/ arms up
4 switch body angle and grow arms out(the "moment")
8 slow washer woman
4 fast flamenco turn
4 undulate down - undulate up
8 tangoesque feet and pose

Slow shimmies
with arms, horizontal figure 8's, hip circles