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Marhaba and Welcome to February's Zameena!
Happy Valentines Day!
May it be full of love and bellydance!
This month we have a great guest writer, Rachel Bennett, who will be sharing her recent experiences of bellydance pre and post pregnancy. We also tell you why you should take this Valentine's month to think about spicing up your bellydance wardrobe with a bit of RED!!
We hope you enjoy reading and have pleasure handing over to Rachel ....
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Baby Bellydance Steps
Can you bellydance in pregnancy?
Does bellydancing help you in labour?
Can you bellydance your way back to fitness post-birth?
What's it like being a pregnant, professional bellydancer?
Hello you fabulous readers! I'm Rachel Bennett; a full-time qualified UK bellydance teacher, performer, fitness instructor and mummy - www.rachelbellydancer.com. I danced professionally and taught throughout my pregnancy and resumed teaching in September following maternity leave. I'm delighted to team up with Zara's Zouk and share my 5 golden baby steps for enjoying bellydance in pregnancy, enhancing your birthing experience and bellydancing to recover your beautiful post-natal body. Even if a bubba isn't on your agenda, the steps below will help you maximise your health as a dancer and help you look after your gorgeous self. So come along with me and read on!
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Baby step 1: Listen To Your Body
Here's the important health & safety bit and my disclaimer: Heed your doctor's and midwife's advice for optimum care at all times. I am not a medical professional, nor an ante/post-natal specialist and what I share with you today should not be perceived as such. My golden steps are inspired by my personal experience of becoming a mum and are presented in a friendly informative way. Each stage of pregnancy and post-natal recovery presents a new challenge for your mind, body and energy. Adhere to medical advice and listen to your body so you can bellydance safely. Fatigue is one of the commonest causes of accidents, so knowing your limits as a bellydancer will keep you and your baby safe while you practice. Dance when you feel alert. Stop when you're tired and when your muscles indicate you've done enough. By self-monitoring and not overextending during pregnancy and after birth you will prevent injury, promote healthy post-natal recovery and encourage bellydance longevity. Hurrah!
Baby step 2: Maintain Your Fitness Levels Whilst Pregnant
Once you're in tune with your body you can focus on maintaining your fitness levels and that's some of the best advice I was given. It's not about becoming stronger, faster, fitter and more flexible; you best look after your body and baby by keeping up your standard of health and agility. Practice bellydance to the level you're used to and make allowances for your changing body. You will encounter fatigue and if it creeps up on you unexpectedly when dancing, take it more gently or stop for a break. Only resume exercising in that session if you feel able. Your body gradually bears more weight as baby grows and you may feel the impact in your knees; you only get one of each, so look after them! Your stomach muscles are stretched as your bump grows and you don't want to over strain them. By dancing to a level you're familiar with you can enjoy the benefits exercise brings as part of a healthy pregnancy without overdoing it.
Baby step 3: Bump 'n' Bling!
Your body changes pretty quickly in pregnancy; I started noticing the difference and grew out of my clothes from 9 weeks. I undertook professional performance engagements up to 18 weeks. Fortunately I'd had the foresight to have at least one designer bespoke costume made with 5 key pro-pregnancy features:
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- Ensure the bedlah back and shoulder/ neck straps are elasticated for greater comfort as your ribcage expands to make way for that growing bump
- As your bump gets bigger, you may find your bust does too. You may need less stuffing in your bedlah cups, so have easy to remove bra enhancers
- Choose a bedlah with long embellishments e.g. a substantial fringe and lengths of beading cascading down your tummy from the base of the bra cups. Helps cover up any surprise overspill presented by your bigger boobs!
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4. Maintain your costumes with love and care ensuring all fasteners are well sewn and secure - your body is broadening and that may put some strain on the original hook and eyes made worse with movement
5. Additionally, have some extra fasteners sewn in advance on the bedlah bra and hip belt for a wider fit. You'll be grateful for your foresight on a gig day when you've had too much to do in the morning and napped most of the afternoon to prepare for an evening performance; crazy last-minute sewing just doesn't fit into your agenda...
Baby step 4: Hip Bumps and Birth
From my experience of a natural labour and birth, I was unable to predict how I would physically act during contractions and how I would react to them. Throughout pregnancy I maintained an open mind, as I didn't know what to expect. I only decided that to optimise my comfort during labour and to prepare for birth, I wanted to remain as upright and mobile as possible. I never planned to bellydance in labour, and yet I did! I found the process of flowing between and preparing to go from one contraction to the next to be an entirely instinctive process; my body took over and knew what to do without me thinking about it. I found myself gently doing hip slides, circles and reverse figure 8s in between contractions to promote upright mobility whilst building up to the next ones. As per step 1, don't undertake any bellydance moves at this stage unless your doctor or midwife permit you.
Baby step 5: Bellydance Your Body Back!
Once your doctor confirms you can return to exercise, use bellydancing to assist post-natal recovery; return to fitness and get back in shape. Here are my top 5 tips:
- As always, only exercise when your body and mind are alert to prevent injury and optimise performance
- Initially, I practised post-natal pilates exercises to prepare my body for bellydance again with a focus on strength, flexibility and rehabilitation. Once I felt ready I got back in my bellytastic groove!
- Start bellydancing very gently and with care and be prepared for change. Your body has arguably worked harder than ever before to nurture and birth your baby. You may need time to build back up your strength and stamina. Be patient and take it easy. You may not be able to bellydance immediately to the level you achieved before pregnancy, but with time and practice you'll get there. Just believe in yourself
- Make time for yourself to exercise. As an exclusively breastfeeding mum (my baby still won't take a bottle), I know that's much easier said than done, but I view it as an essential. I snatch time here and there, even if it's just 10 minutes per day. I exercise and dance when my baby sleeps. When she's awake she's my sole audience member or I take her in my arms and we dance together sharing the fun and the cosy intimacy of a loving cuddle. I even rock my baby to sleep with hip slides and figure 8s. Dancing never fails to raise my spirits, so you get the benefit of the feel-good factor too.
- As your baby gets heavier all the weight bearing can impact your body, particularly your back and you must look after that. Some super advice I received to prevent strain: carry your baby in front of you as much as possible, not to the side or on your hip. Whilst carrying your little one keep your knees soft and maintain a tiny tuck of the pelvis. That's part of good bellydance posture too, so hooray for our wonderful dance and all the marvellous benefits it brings!
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So there you have it - my 5 golden baby bellydance steps for fitness, fun and fabulousness!
Wishing you, your bumps and babies every health and happiness from Rachel x
Find out more about Rachel Here
Rachel's Website
Rachel's Facebook
YouTube Channel
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Bring some RED into your dance wardrobe this Valentine's day
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Why every dancer should own a
RED COSTUME:
Did you know....
Wearing Red - isn't the same as wearing any other colour?
Countless amounts of research has shown that wearing red makes BOTH men and women more attractive to potential partners...
Studies suggest it makes the individual come across more sexy, warm and approachable.
With women more likely to choose to wear red whilst at their most fertile - it is nature's colour of LOVE.
Not only is red attractive - it is also a colour for the powerful and successful. It's a dominating colour which, if worn can lead to an increased chance of promotion at work and studies showed that in sports competitions an there is an increased chance of you winning if your kit is red!
SO GET ON TO ZARA'S ZOUK and check out all of our red costumes, dresses, bra and belts, skirts, belts and more...
WEAR RED - FEEL SEXY - BE POWERFUL!
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Workshops with Zara Dance
Gloucestershire - March 7th
11.30am - 1.00pm
Baladi – Back to Basics
This workshop will take you back to the basics of Baladi and re-root you in this style.
1.45 - 3.15pm
Oriental Techniques and Combos
Come and learn the foundation moves and concepts of oriental belly dance.
One workshop £20
Two workshops £30
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We hope you enjoyed this month's newsletter!! A big THANK YOU to our guest writer Rachel.
WANT TO WRITE FOR US? - Then please contact us!
If you enjoyed the newsletter please share the bellydance love and and pass it on :D
Love and Shimmies,
Zara and Sandra x xx
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