Prenatal Bellydance

topic posted Fri, November 14, 2008 - 9:21 AM by  Margaret
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I've been teaching bellydance for about 4 years now and have had only one pregnant woman so far. I was thinking recently that it might be nice to do a full 8-10 week class of bellydance specifically for expectant Moms. I know there's at least one dvd on this topic, haven't seen it except for a short youtube clip. And obviously I don't want to use this dvd as a basis for my own class.
Has anyone else taught a class like this that wouldn't mind sharing their experiences with it, and give me some ideas on a class outline that will be enjoyable but safe for the students? I would also be insterested in finding some warm-ups/cool-downs that would also be useful and safe for them. If you don't want to share your class outline to everyone on the tribe please feel free to message me. I would love to offer a class for pregnant women that would give them gentle exercise, fun and socializing with other Moms to be, and let them have a place to show the beauty they posess at such a wonderful time. Thanks so much!
Margaret
posted by:
Margaret
Canada
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  • Re: Prenatal Bellydance

    Fri, November 14, 2008 - 9:57 AM
    I don't do a prenatal belly dance class, but I do a prenatal fitness class where I use belly dance (& aerobics & latin & african dance, etc.)
    My first recommendation would be to go get "Women's Fitness Program Development" by Ann Cowlin, available through the publisher, Human Kinetics. Great, easy to read primer on fitness not only during pregnancy & post partum, but also for adolescent and menopausal/post menopausal demographics.

    I would definitely set it up in either short sessions (4-6 weeks) or as an ongoing class with a punchcard system of some kind. Due to the unpredictable nature of pregnancy, you probably won't get an 8 week commitment out of anyone unless they know they can make it up in the future if they have medical issues one week or are too tired to get out of bed.

    I would also suggest browsing the bellydancing mamas tribe for exercises that are beneficial or less comfortable or contraindicated- it's been covered several times over there! bellydancingmamas.tribe.net/
  • Re: Prenatal Bellydance

    Fri, November 14, 2008 - 3:51 PM
    As someone with an 8 week old in the next room who danced/taught up until I was 36 weeks pregnant I can only offer my thoughts on my experience.

    A lot of times I was too tired to dance, except for when I was teaching, that's a whole different kettle of fish. you need to bear in mind that many of the ligaments in the body start to get soft and loosen up quite early - so all movements need to be gentle. Anyone with more than a couple of years of experience dancing might be able to stretch themselves more but newbies would definitely need to be treated quite gently. In my instance I had pain in one hip, and for a couple of weeks couldn't put pressure on the ball of one foot - I could only walk around with my foot one one side. Very odd. But overall most movements were fine and one of the things I really enjoy about being pregnant and belly dancing is the way that I feel that my centre of gravity has changed and having real enjoyment from simple moves such as figure 8's and hip circles. It might be worth being able to adjust your lesson plans so that you can incorporate more of the moves that you see your participants enjoying and playing with. If you make it enjoyable at that level then you'll maybe retain a regular attendance level because pregnant ladies do get very tired, and even those of us that are obsessed need to lie on the sofa when building a new person : )
    • Re: Prenatal Bellydance

      Fri, November 14, 2008 - 4:04 PM
      I'm a doula student as well, and I taught a pre natal belly dance class last summer. The women were all in early stages of pregnancy. Hip circles, figure 8's and pelvic curls are all really good for childbirth preparation, and from what I have studied, can be very helpful in labor as well. Continuous movements like hip circles and maya's can help spiral energy through the body. Pelvic curls can help the baby move into the proper position.
      Chest lifts are also great, because they help to keep the chest open, and helps women to remember not to hunch as their breasts increase in size. Posture on a whole should be emphasized and watched closely.
      It seemed to work best to keep the class in low light, with softer, slower music. No songs with overly high pitches or intense sounds. It also worked well to keep the flow mellow, not as high energy as some other belly dance classes can be. I kept my class pretty basic because all my students were beginners, and got good feedback. Would love to teach another class of this kind.
  • Re: Prenatal Bellydance

    Sun, November 16, 2008 - 8:11 AM
    Amira in Las Vegas is on the verge of releasing her 3.5 hour DVD on Prenatal Bellydance & Yoga. It's 1.5 hours of instruction and 2 hours of education and interviews. It's a tremendous resource for expectant moms. Her website is www.amirasbelly.com although I have no idea what the official release date is.

    Personally I danced through 2 pregnancies. I was a professional ballroom dance instructor and pretty much danced up to about 6 weeks before delivery both times. With my daughter, I developed Bell's Palsey, and I just had to stop teaching because I couldn't talk. Otherwise I might have gone into labor on the dance floor. With my son, I had a tragic Polka accident (LOL) where I managed to separate the juncture between my pubic bones and it put me on bed rest for the last 6 weeks of my pregnancy. So I learned the hard way that a really vibrant Polka isn't the best thing at 7.5 months pregnant.....hahahahhaahha. It's funny now, but at the time it hurt like mad. I guess I just thought I was invincible.

    Anyway, I think prenatal bellydance is a great way to prep for labor and to get some quality exercise all at the same time.
  • Re: Prenatal Bellydance

    Mon, November 17, 2008 - 10:08 AM
    I am currently between 28 - 29 weeks pregnant.... I plan on teaching for 1 more month getting myself and my students up to a student recital and taking a break..... Here's what I can tell you.... I have studied lots and lots of pre-natal yoga and I highly recommend you do the same if you want to teach a pre-natal bellydance class... The yoga honest to goodness is a life savior and I've learned lots about what is good for my baby and birthing positions! And really it depends on my body and mood as to what I do.... Sometimes I can really get into a aerobic / more athletic workout... but not always and at this stage I definitely have a bowling ball in my tummy..... Hip lifts / drops, sometimes figure 8's, pelvic circles w/ all of these on various planes.... Honestly I've also been working lots on just more ballet to bellydance... Sometimes I'll be dancing and I'll just feel weird muscle pains in my side... no predictor as to when they pop up but they are sudden. I can do a little bit of chest movements but chest drills are out (I have acid reflux from pregnancy) and you do need to realize over pushing a women's tummy in the 2nd & 3rd trimester can actually do long term damage to her belly muscles going back to normal. What one can do depends upon each expectant mother both her pregnancy and athletic ability coming into pregnancy. I have spent time researching what is good for the baby and labor positions...... Also I would not recommend back bends...... hope this helps on some level....
  • Re: Prenatal Bellydance

    Mon, November 17, 2008 - 10:15 AM
    1 more thing.... One of the Best pieces of advice I read when I first realized I was pregnant: a pregnant women is not to workout like she is preparing to run a triathalon rather she is working for maintenance of her body and yes babies do seem to do better w/moms who excercise regularly during pregnancy.....
    And I also recommend going to your local library and reading info about pregnancy and excercising.....
    to be honest I have been considering teaching pregnancy / birthing classes w/ half of the class being focused on pre-natal yoga w/ some bellydance infused to encourage more moms to be active.... but that will all have to wait till after my baby comes out;)
  • Re: Prenatal Bellydance

    Mon, November 17, 2008 - 12:07 PM
    Yes, my new DVD is so close to be released. It has taken me so much longer to release it since the original plan of 1 hour DVD has turned into a 3,5 hour DVD. We are in the final steps, it'll be out in few weeks.
    please take a sneak peak here
    pregnantbellydance.com/
    I don't mind anybody using my DVD as an outline for their class, that's what it is for. Once you buy it, the information is yours to use.
    Myself I taught classes up until I went to labor and i was back to teaching 12 days after giving birth. I had an incredibly easy and fun pregnancy and I do think belly dancing contributed highly to it.
    I did a tremendous amount of research for my DVD, I hope you like it.
    keep checking my website and amazon for the release
    www.amirasbelly.com
    Thanks Samira for referring to me!

    Amira
    ps. my baby is now 3 months old
  • Re: Prenatal Bellydance

    Wed, December 3, 2008 - 10:28 AM
    A woman in my troupe, DeeDee Folkerts, was featured on Good Morning America for her upcoming DVD release on prenatal bellydance. I think there’s a clip on youtube and her website is motherhip.com. She is a doula and is testing soon to become a midwife. I would contact her, as well!
    • Re: Prenatal Bellydance

      Sun, December 28, 2008 - 10:33 PM
      hey all, my new DVD is now finally out. It is 3,5 hours long with never ever seeing material covered. It is called Amira's Belly dance and yoga for pregnancy. It is available on my website www.pregnantbellydance.com, and on amazon.
      Let me know if you get it and how you like it, I need feedback since it is so new. Thank you all!

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