Ready posture:

Stand naturally, head up, shoulders sink, chest out, abdomen in, crotch in, arms open to both sides, feet together, knees slightly bent.

First push the crotch horizontally left and right: push the crotch horizontally to the right to the limit, the left waist has a sense of stretching, and push the crotch horizontally right.

Second, the crotch is pushed forward: the crotch is pushed forward to the limit, the front side of the thigh is tight, and the buttocks are naturally clamped.

Third, push the crotch flat lift: directly push the crotch to the limit at the back, tighten the abdomen and lengthen the back muscles.

Fourth, the upper and lower hips: the right psoas muscle is tightened upward, and the right hip bone is lifted vertically upward, so that the right psoas muscle feels squeezed, and the right hip bone should not exceed the right shoulder. The same is true on the left. It should be noted that the upper hips and lower hips can be practiced with knees bent like this, or with straight legs. The principle is the same, but the visual effect is different.

Fifth, the front corner of the crotch: the crotch is lifted from the middle, the abdomen is tightened to the limit, the back is elongated, and the buttocks are naturally clamped.

Sixth, the back corner of the crotch: the crotch is relaxed from the middle to the top, the hips are tilted, the abdomen is relaxed, and it spits down.

Vii. Swing the crotch from left to right: keep the chest, the knees facing forward, the crotch twisting to the left to the limit, and the waist passively twisting. So is the right hip swing.

Precautions:

1. When practicing these basic movements, only move the crotch and waist and abdomen, and keep the shoulders, chest and feet still.

2. These movements can focus on the psoas and crotch at the same time, and the visual effect is slightly different.

3. Pay attention to your physical feelings when practicing. This is similar to yoga. Try to focus on the stretched and squeezed body parts, so that the crotch can be stretched to the extreme without direction.

Belly dance crotch basic movement practice! Beginners of belly dance need to master it from the simplest and most basic dynamic semester, and then learn more complicated belly dance moves, so as not to be at a loss and be in a hurry.