It's time to geek out some more!! I'm staying away from arms and shoulders since I'm teaching a whole workshop on them in January...so let's move this nerdy party a little lower!

We all use the term "glutes" and most people assume by "glutes" we are referring to both butt cheeks. BUTT, did you know that there are THREE gluteus muscles on each hip? You've heard of the gluteus maximus, butt what about the gluteus medius and gluteus minimus? They don't get the attention they deserve!

First, I want to make sure everyone's on the same page about something..... in American Tribal Style® Belly dance, we do not want to isometrically contract (clench, if you will) the gluteus maximus. We love the big, bouncy, earthy shimmy that we get by relaxing our hips. The gluteus muscles work to stabilize this pelvis. Why on earth would we want to stabilize our pelvis if we are trying to shimmy? 

BUTT some of our gluteus muscles concentrically contract to create movement while we are executing some of our steps. These are the gluteus medius and gluteus minimus. It's nearly impossibly to isometrically contract these muscles (contract without moving them) so the concept of keeping the glutes relaxed is totally correct and valid. But technically some of them will contract naturally to create movement. It's important to think about these as natural contractions. We don't want to actively think about contracting them because then we'll only end up contracting the gluteus maximus and we definitely don't want that.

Just to be sure we are totally clear. Look at the image below.
Contract only your gluteus maximus. Easy right? Now relax them.
Contract only your gluteus minimus. How'd it go? How about only your gluteus medius? 
Now you get my point?

So what the heck do these other glutes do? Well, their main function is to abduct (take away from the mid-line of the body) and also to internally rotate our hip. 
To feel abduction: Stand up tall and take your right leg out to the side. Tadaaa....abduction. 
To feel internal rotation: point your toes inward. 
You can even do both at the same time :)

So how the hell does this relate to dance? Well.... when do we take our leg out to the side? Choo choos! When do we internally rotate? pivots, three point turns and many more. 

If you find that after a long class of hip bumps you are feeling some muscle fatigue on the outside of your hip. You are probably feeling your gluteus medius and minimus! This is a sign to check in with your feet! If your right foot is out farther than it needs to be, then you are abducting (leg away from your body). When you add a hip bump on top of this abduction...of course you are going to feel the burn!

For a hip/pivot bump, your feet should be comfortably together. Most weight in your left leg. Both legs are active, but the left is more weight bearing giving the right leg some freedom to move. 

Then it will feel really great to stretch out each side. I love this seated stretch. Be sure you are sitting up nice and tall, especially before taking it into a deeper twist.

So there it is! We we are using some of our glutes, but we definitely aren't thinking about the contraction to make it happen. Always think about relaxing the glutes. They'll provide the movement and stability needed while giving you the freedom of movement!

​If you have any questions please feel free to contact me deanna@pranadancecompany.com

I've been holding back on anatomy posts because I felt like I was boring people. Who wants to learn about anatomy and kinesiology when there is "new stuff" and "dialect". Well....us hard core technique lovers apparently! So I've decided to share more of what I love and not care so much about what others think. This is part of my "letting go" of trying to please others and becoming more self-aware of what I want to accomplish in life (more on that at a later time). So ready or not, I'm about to let my true geek nature fly. 

Starting with a muscle some of you might not have heard of, but plays a HUGE part in our dance posture.

LONG LIVE OUR LONGISSIMUS!
​
The Longissimus muscle is an intermediate back muscle and one of the three muscles that form the column of erector spinae (the muscles that elongate the spine amongst other things). It’s the largest of the erector spinae and located in the middle of the three. The erector spinae are located on each side of the spine, so you have a left and a right Longissimus!

The insertion point is very interesting! The longissimus attaches to the lower part of each rib and eventually into the neck. This means when it contracts, it “pulls down” on the rib cage which in effect, lifts the torso. I know it sound counter-intuitive,  but think about how you “pull down” on the string of your window blinds in order to lift them up! Cool huh?! Especially since so many of us might feel like this guy when it comes to maintaining our posture in all our movements!

​This muscle (along with so many others) is essential to our posture! It’s not one that can really be isolated, so when you are working to strengthen and elongate the Longissimus, you also get the benefit of working so many other muscles!

My favorite ways to work on the Longissimus and other postural muscles is through the following yoga postures:

Mountain Pose – Standing nice and tall. Feeling all parts of your feet rooted down evenly into the floor. Then thinking about trying to touch the ceiling with the crown of your head! You can also try this in a seated posture. Instead of your feet, think about your sitting bones  (where your femur, leg bone, inserts into your hip socket at your butt) and use the same elongating feeling…. Crown of your head reaching up to the ceiling. Think this sounds too easy? See how long you sit there! This is the posture meditators work so hard on for years to help them sit up straight for a longer time.

Halfway Lift – Bending forward, keeping your spine long, fold forward half way. Now imagine the crown of your head reaching forward (keep the back of your neck long, don’t look forward). You can bring your hands to your shins or thighs for support. Be sure to engage your core and not sway your back. 

Locust Pose – It’s harder than it looks!! There are a few ways to do this posture, but for now, let’s start with this version.  Start by laying on your belly. Chin down on the floor and arms down by your side, palms down. Imagine the crown of your head reaching forward (just like our half way lift). Be sure to keep your shoulders down and away from your ears. Keeping this long spine, hips and legs together and firmly on the floor, begin to lift your shoulders off the floor. Breath! Lower and repeat a few more times.  For beginners, I find it’s best to keep your legs on the floor so you’ll really focus on your thoracic (middle) spine and not be tempted to get your lumbar (low) spine involved.

These three exercises will really help your dance posture and make your lower body movements more isolated!! YES I said it! These three postures will absolutely help your shimmies!

Long live isolated shimmies and long live our Longissimus! 

 

Yesterday I did a Facebook Live event on the ATS® Reunion page with a focus on self-care. Below are all the notes and a link to the video!

Did I miss any of your favorites? I'd love to hear from you.

SELF-CARE
TIPS FOR ATS® REUNION
 
 Self-care is important ALL the time! But here are some tips for before, during and after ATS® Reunion
  
BEFORE
Since many of us don’t actually give our selves enough self-care and self-love on a daily, weekly or even monthly basis, it’s really important that you spend some time the days before Reunion to do just that.
You are about to spend a lot of time with A LOT of dancers. Sharing space, sharing energy, sharing meals and most of us even sharing beds. Taking the time to ensure you are 100% is essential for you to have the best experience.
 
DRINK WATER
Make it a point to drink your full 2.7 liters or 11 cups a day. Of course everyone is going to be slightly different.
 
Hydration -  You will be dancing a lot, sweating a lot, out of your normal routine AND you’ll likely be flying. All of these things are dehydrating so its important to start now!
 
Immune System – It’s flu season and you are about to spend a lot of time with 100 of your closest friends. Getting in enough fluids helps your immune system
 
Water increases Energy and blood flow!
 
Muscles need water for optimum function. It helps elasticity, rebuilding, removes toxins and helps maintain electrolyte balance which will keep your muscles from cramping.
 
Digestion – Water is essential for proper digestion. More about this later!
 
EAT WELL
Most everyone is on a diet because….resolutions. But it’s important you are getting enough nutrition to be sustainable. Right before Reunion is not the time for a juice diet or to change up your routine, unless it’s to eat less sugar or processed foods.
Try to eat nutritious, whole foods, but make sure you get enough food! You will need the energy.

REST
Pretty sure everyone is in GO mode with extra dancing, extra rehearsals, etc. But REST is just as important. You don’t want to arrive tired, worn out, burnt out on your choreography or worse…. Sick because your immune system is down. Troupe directors – I need you to back me up on this!
 
VITAMINS
Vitamin C is your best friend right now. It’s flu season, your immune system will be down because you will be really active, mentally drained (in the best way) and all the other things that come with travel in general. Plus….it’s flu season!
 
Probiotics are a great idea to begin taking, if you aren’t already. Digestion is a huge part of your immunity and overall health. Part of self-care is to make sure your physical body continues to function normally. Travel, sharing hotel rooms, being out of your normal time zone and eating different foods can all take a toll. Prep your digestion now with plenty of water and probiotics.
 
LIGHT ACTIVITY
Light stretching and exercise. Prep your body, but don’t muscle fatigue yourself every day a week before Reunion.
 
If you are prone to stress and anxiety, try a few minutes each day of breathing (pranayama) and meditation.
 
PREP YOUR FAMILY, FRIENDS AND WORK 
Reiterate to your work and family that you will be UNAVAILABLE (or limited access) for those days!! Turn on your auto responder and TRUST that you can take a few days away without the world ending
 
 
DURING REUNION
 
All the things we’ve already mentioned should continue during and after the event. But here are a few more things to consider for self-care during Reunion.
 
MORNINGS 
Try to stick with some kind of routine. Personally, I wake up at least an hour before I need to get ready so I can have coffee, check emails and generally ease into my day. For me, waking up last minute, throwing on my dance gear and running to the venue is not good self-care. Go ahead and think about your hotel morning routine.
 
EAT BREAKFAST
I know for many people it’s hard to eat first thing in the morning, but it’s important you arrive to class ready to go. You WANT to have the energy and stamina to make it all day right? Then trust me, eat a good, healthy breakfast. You don’t have to gorge on French toast, but definitely eat!
 
SNACKS 
take snacks to class. Bananas, granola bars, things you can easily eat with your hands between classes is a great snack. You’ll want to keep your energy up. But stay away from sugar binges and energy drinks if you can because the crash is super hard when you are dancing all day and then have a long night ahead of you.
 
DURING THE DAY
Put your phone on silent!  Put your phone on silent!  Put your phone on silent!  
 
Seriously, try to be present! If you can’t, then at least allow others the pleasure of not hearing the phone ring.  When people hear a phone ring, not only does it distract the class, but in most cases it can instantly cause anxiety because your mind jumps to “what is wrong”, “who is calling?”, “what’s wrong with my kids?”, “Did a tragedy happen at work?”
Don’t do that to yourself or others. Try to disconnect.
 
GO TO THE YOGA CLASS 
Notice I said GO to the yoga class and not GO DO YOGA.
The morning sessions (at least the Saturday and Sunday ones) are your time. They are designed to help you get the most out of your day. Warm up your muscles for better flexion and extension, warm up the lungs for better breathing and stamina, get the mind in the right place.
Please do not be intimidated or think you can’t attend because it’s too much or too hard.
I encourage anyone to come into my class on Saturday and just simply BE. Sit in the back against the wall and just breathe. Take some time for yourself. If you do nothing but sit there and breathe, that is your yoga! Take what you need from that class. Even if it’s just a peaceful space to start your day.
 
CLASSES
Most people are used to taking one to three hours of class a couple times a week. You are about to take 6 hours of classes a day for three days. If you need to sit out and take notes DO IT! That’s not to say that you shouldn’t challenge yourself, but just recognize if you are tired, joints hurt, etc. You don’t need to hurt yourself and you certainly don’t need to be self-critical just because you needed to sit out for a while. You take care of YOU.
 
HEALING ROOM
The healing room is open during class time. If you get a little overwhelmed with people or simply need some time to stretch, meditate, etc. This is a great spot to do that! They’ve even provided yoga mats and a foam roller! Since most of us share a room with others, this could be your only “escape” from everyone. Also, Cheryl will be providing massage therapy too!!
 
BE PRESENT
Try not to check emails and voicemails between classes. Enjoy the full experience of where you are. It’s an immersion, don’t get pulled out of it. Don’t let others steal your precious time at Reunion. For goodness sake, don’t check Facebook! All your friends are at Reunion anyway! You can go back and check photos and updates when you get back to your room or even better….. On Monday at work! Enjoy the time with the people IN REAL LIFE.
 
COOL DOWN 
This is important! Most classes end with a quick little cool down (MOST), but that’s really not enough to press “reset” on your body. Bringing your body back to homeostasis after a big day of dance tells your body it’s time to begin recovery and repair. It transitions your body from “fight or flight” to “rest and digest” which is important when you have another 2-3 days of dancing ahead of you. Gaia Sophia offers a 30 minute cool down every day after classes. Please take advantage of this to prep yourself for the evening activities and the following day of dance.
 
NAP 
I’m not afraid to admit that some evenings between classes and show I just need a nap!! Especially if I’m not performing because then I don’t have all the adrenaline pumping all night. Know your body and your limits. Recharge by resting!
 
DINNER and HYDRATE
Refuel your body and try to rehydrate! Don’t dehydrate yourself just cause it took you forever to get into your costume. Remember, it’s not the end of the day, it’s the next day eve! You have to prep yourself for the next days’ classes.

ALCOHOL
Limit alcohol to just one or two drinks a night. It can really take a toll on your body and you want to be 100% every day for classes!  Not in your room until noon when you come downstairs and everyone knows where you were last night and what you were doing (except you) thanks to social media. Eh-hem…. Just saying.
 
MUSCLE CARE
I know some people are iffy about taking a bath at a hotel. But if that’s part of your self-care routine, Clorox wipes are great to just wipe out and rinse the bathtub.
Epsom salts - The theory is that when you soak in an Epsom salt bath, the magnesium and sulfates get into your body through your skin. That hasn't been proven, but just soaking in warm water can help relax muscles and loosen stiff joints.
Muscle rub – I LOVE stinky muscle rub, but not everyone does. I found biofreeze works really well and there is practically no smell.
Tennis balls, foam rollers – Nothing feels as good as rubbing a tennis ball under your feet after a full day of dance! Travel foam rollers are a great investment too.
 
SLEEP
Lisa is going to talk all about sleep on Thursday at 7:30pm central so please watch.
 
ROOMATES AND FRIENDS 
Respect each others’ self-care needs. Its ok if you don’t understand why someone has to go to bed at 9pm. That’s what THEY need so just be respectful of your roommates.
 
STAY CLEAN AND ORGANIZED 
Keep yourself and your hotel room neat and organized. If you can’t find your zils or choli you will have a mini freak out session. You certainly don’t want to forget anything or lose anything. Self care is also about your surroundings. Use the evening to put away your things from the day and set out your clothes and props for the following day.
 
GRATITUDE AND POSITIVITY
End your day on a positive note! What did you love? What did you learn?
 
 
AFTER REUNION
 
 REST 
Try to take Monday and/or Tuesday off! If not try to take the following weekend and just rest!!
Continue to eat well and drink plenty of water so you can rebuild and repair muscles!
It will be tempting to immediately start scheduling rehearsals and extra practices to share and practice everything you learned at Reunion, but be nice to your body and take a couple of days to rest. If it’s in your budget, massage therapy would be a wonderful way to recoup from the weekend!!
 
 
REFLECT 
Use those days to reflect on your time at Reunion. Maybe journal about what you learned, what you want to incorporate into your training or classes? This way you are resting, but still feeling productive.
Also take this time to find all your new friends on social media, post your favorite photos and enjoy the overall love fest that happens on social media after this event! You’ve just made about 100 new friends for life! Take some time to acknowledge them.
 
And finally, start planning for next year!! I hear Phoenix has some great spas that might be perfect for an extended stay of self-care after Reunion!
 
 
 
 

HAPPY NEW YEAR!

We kicked off the new year with a Facebook Live event called Dance Dance Resolution!
Here was the invite:
Did you achieve all your 2017 dance goals? 
Do you have big dance goals for 2018? 

Join DeAnna on the Prana Dance Company page for this Facebook live event on 01/01/2018 at 10am PST and share your New years Dance Resolutions! Learn how to create SMART goals and focus your intention to set yourself up for success!!

What we'll discuss:
Why we sometimes fail in our goals
How to really nail down what we want and WHY
Creating effective habits that last!
Setting your intention and visualizing success
Being S.M.A.R.T. about our goals
Holding yourself accountable!

Please join me and your worldwide dance family as we shimmy into 2018! Together we'll celebrate our successes and set our 2018 DanceDance Resolutions!!

I'm so thankful to those of you that joined in! Thank you so much!

Resources
If you missed out or need a refresher half way through the year, a link to the video is at the end of this post.

Also attached is a worksheet that might help! It includes a section to write out your goal/resolution, then breaks it down into each S.M.A.R.T section. Finally there is an area for visualization which can be used to write out what you will visualize OR you can attach an inspiring picture, quote, etc. 
I'd love to see how you use this worksheet so please send me a photo or tag me if you share it on social media.

There are a ton of books, articles and resources and S.M.A.R.T goals so I encourage you to check them out! I tried to keep it simple during our one hour together, but there is SO much more we could have covered!

Amazon has several books and the first one is FREE on Kindle unlimited!
AMAZON SEARCH LINK

Look for more videos throughout the year! 

Thank you and HAPPY NEW YEAR!
DeAnna

Thanks to everyone that joined me on the ATS® Homecoming page yesterday for Facebook Live! It was super fun and I hope to do more of those on other topics this year. 
If you missed it, you can watch it and read all the comments at the end of this post.

I LOVE NOTES! If you’ve ever taken a workshop with me then you know I love notes and I love to share my notes if it helps others.  Below are the notes I made to prepare for the Facebook live event yesterday.
Remember they were only intended to serve as a reminder to myself about stuff to cover so they make more sense and are more thorough as a companion to the video.
 
While you are here, check out the pre-Homecoming blog posts I made last year and maybe even sign up for my newsletter! Yes, shameless plug

Enjoy!
 
 
START A LIST EARLY
As soon as I start thinking about packing for a big event, I get out a piece of paper and put it on my desk (or wherever you tend to be all day). This way as things pop up, I can write them down and not fool myself into thinking I will remember them later. This is usually 2-3 weeks before the event starts.
I gradually add to the list until it’s time to pack
 
But, I don’t just pull out the list and start putting stuff in the bag. I’ll forget something every time. The list is just to check after I’ve actually started packing and I don’t put stuff in my suitcase until it’s completely laid out.
 
Start with the basics. What do I need everytime I go on a trip regardless of where I am going?
Underwear, Socks, pajamas and outfits for each day.
 
First stack -
Underwear - For HC I recommend twice the number of underwear you would normally pack. You are going to sweat and you will want to be “fresh” in the evenings after classes. Don’t laugh! J
Bras (ladies)
Socks
 
Second stack is pjs and sleep stuff -
PJs – If you are sharing a room, think about this before you pack your favorite nighty. You will want to wear something comfortable and something that you can layer. Just because you like to sleep in a 60 degree room doesn’t mean everyone can so there will need to be compromise in order for everyone to get the best sleep possible.
 
If you wear a sleep mask or ear plugs now is the time to set these out too.
A robe if you are shy, though you won’t be shy after four days together.
If you still need these things for a few days and aren’t ready to pack them, then add them to your list so you don’t forget them later.
 
Third stack is regular clothes –
Think about the non-dance stuff each day and pack those outfits
Arrival day – What do you want to travel in? Put these aside. You won’t pack these obviously, but it’s time to think about that because it will play into the shoes you pack later.
Thursday – reception. Something you can dance in, make a first impression if that’s your thing.
Friday and Saturday– Dinner and show. You can wear anything you want. Some people wear jeans and others dress up. If you are performing, then think about anything you may want to change into after the show.
Sunday -  Dinner and “after party”
Departure Day – Might even be the same jeans or whatever you wore on the way out.
 
Now it’s time to think about each day’s dance events!
 
Dance over all –
You know you need ZILLS with fresh elastic! , dance shoes or footies. Any kind of brace you may need. Bring it! Even if your knee has been fine for a few months. You’ll be dancing a lot it’s better to just pack it. AND a dance bag to carry your stuff around the hotel each day
You’ll also want a sweatshirt or hoodie and maybe some leg warmers. Those rooms are cold in the morning. Then if you sweat and go to a lecture you may get cold too.
PUT YOUR NAME IN THESE!!
Notebook and pen/pencils
Water Bottle
Folder to put all your handouts, SSCE certificates and notes in
Shoes to walk around hotel that you can take on and off easily
 
EACH DAY
Friday – Choli, tank top, yoga pants, skirt, hip scarf, yoga mat, towel if you sweat
Saturday – fresh choli, tank, yoga pants, skirt, hip scarf. workshop specifics - basket, skirt, kneepads
Sunday – Same as the other days, sword if applicable (we’ll get to this) and tissues for Flow J
I take one class skirt. Then I tend to buy another when I get there J
 
COSTUMING (remember you are just laying stuff out right now)
I start from the bottom up:
Dance shoes
Pantaloons
Skirt
Hip stuff
Choli
Coin bra
Cover up!!!!!
Hair stuff
Jewelry
Bindi
Props if applicable
Safety pins, bobby pins and other costume specific hair things
 
Imagine yourself getting into full costume. Step by step.
 
Toiletries
Put the stuff you HAVE to leave out on your list so you don’t forget them later
Medications – write them on your list and always bring a couple of days extra
Also recommend advil or Tylenol and anything else you sometimes need like pepto. You’re eating at the hotel for three days.
 
Make up
Don’t forget the makeup remover wipes and eyelash glue. Though I think with 300 dancers there you might be ok.
GLITTER!!
 
Electronics and “other”
Phone (duh) – clean out your photos and make room!
Ipad or laptop
Chargers
Business cards and promo items
Teacher stuff like music, handouts, certificates, etc.
 
REVIEW YOUR LIST AND MARK OFF ANYTHING IN YOUR STACKS
 
NOW I’m ready to get out the suitcase!!
PLUS you’ll need a bag for dirty clothes and a bag just in case you buy too much stuff and need to pack a second bag to get home (or go over weight)
 
You’ll want to put the things into containers before you start packing the suitcase
I put skirts in a compression bag, flowers in my nuts container and jewelry in smaller bags and boxes layered with protective cloth
CARRY ON expensive stuff!!
How to pack:
Sword – check in or ship. Do not carry on.
Yoga mat – unroll and fold. Place this on top of everything else
 
Snacks!
 
Continue to check those little reminder things off your list.
Final list check the day you leave to add in stuff you’ve been using like toothbrush, zills, medications, etc.

 I was recently asked if I had any breathing exercises to reduce the panic and anxiety attacks that happen before a performance. Oh boy do I.

Many of my friends know I suffer from anxiety when it comes to solo performances. My body freezes, I worry about every possible thing that could go wrong and then my heart races and I can’t fully breath for about an hour before I perform. Group performances are totally different, but solos…eeek!

Even though I can’t full shake the anxiety and anxiousness, I have found ways to control it and allow myself to look and feel more relaxed in a performance and avoid the “deer in the headlights” look when the music starts.

If you suffer from performance anxiety, you might want to add a different kind of exercise into your rehearsals. BREATHING. As dancers, we can’t help dancing in our heads when we are driving, working, grocery shopping or any other activity where you can’t actually get up a dance. Um…scratch grocery shopping from that list because I’ve been known embarrass my husband in the coffee aisle.

We have to work much harder to stay relaxed and grounded in a performance. If you’ve taken any of my workshops that include breathing, then you know the huge difference something that seems so simple and intuitive can impact your dance and well, life in general. Here’s some additional exercises to help ease performance anxiety and panic.

1. Remember to breathe through your nose. This calms the parasympathetic nervous system and is a way for your mind and body to connect and tell each other everything is OK, you are calm and in charge. No need to transition into “fight or flight” mode.

2. Practice sitting and breathing slowly to the songs you will perform. You can do this in the car on the way to rehearsal, at home, at work…wherever. Just listen to the music and breath slowly. Using a count of 5 for your inhale and 6 for your exhale. Eventually, you can build up to a count of 6 and 7, 7 and 8, etc. Focus on the exhales as much, if not more than the inhales. Fully exhaling will allow for a deeper, more effective inhale.

3. Practice this slow breathing exercise whenever you are in chorus. Eventually you want to do it for your entire performance, but it will take some work and building up to that. So for now, think of chorus as an opportunity to reconnect with your breath and send some of that calming, positive energy to the featured group.

4. The day of your performance, set your intention as soon as you wake up. Do a few slow breathing exercises first thing. Repeat this throughout your day! Get your blood, muscles and brain oxygenated! It’s as important as your stage makeup or costuming.

5. Many dancers listen to their music while they are getting ready. This is another perfect opportunity to reconnect a slow, strong breath with your music. Your diaphragm is muscle and you can “drill” these breathing exercises to get them into muscle memory. Same as your smile, zils and shimmy.

6. Always do your gratitude meditation. I’ve started linking breath with these movements to create a “flow” and it’s really added an extra something special to the meditation.
​
When your mind starts shifting to being out of breath or tired in your performance ask yourself where you are with your breath. Reconnect with your breath every chance you get. This might just be between songs, or during chorus, but eventually your breathing will be just like your zils, effortless, concise and always on in class and performance.

​Super fun solo at a super fun event! Thank you JamBallah NW!

Super fun song that I used this weekend at JamBallah! Had to slow it down a little and take out the intro and another section to make it more suitable for ATS® improvisation.

Artist is Artem Uzunov