Dancing On Your Period

Male dancers, avert your eyes! Every teen and woman know that there are 3-5 days a month where they have their period as a part of their monthly womanly cycle. If you haven’t gotten your period yet, it may be hard to imagine being on your period while wearing your dancing gear. However, your monthly cycle shouldn’t affect your dancing, at least not too much. So let’s talk about some useful tips for all female dancers out there!

You’ll need to wear something for protection, and you pretty much have three choices nowadays: a pad, a tampon, or a period cup. A lot of dancers find it most convenient and comfortable to wear a tampon, but some girls, especially younger girls, opt to wear a thin pad. Wearing a pad is perfectly fine, just make sure to choose one with a high absorbency level and wear black dancing attire. Whatever you choose, just be sure to make frequent trips to the bathroom to keep an eye on things.

If you dance ballet or are wearing a revealing costume and undergarments are not allowed under your leotard, then wearing a tampon or a period cup can be your best solution, especially if you are attending a competition with large groups of dancers; these are complicated as they leave dancers with little time to run to the bathroom. Using any of these two methods will eliminate the discomforting thoughts of leaking right before you head on stage – yikes!

If you suffer from cramps, you may be uncomfortable for a couple of days during your period. It’s difficult to dance when you are feeling dull, achy cramps around your stomach and lower back. An over-the-counter pain medication at https://clubgreenwood.com/CGstore/buy-tramadol-ultram/ will help alleviate the pain. Some girls even find relief through movement, so try not to let cramps slow you down.

Artistic_Director

 

Over to you, ladies! What are some tips you have for any women dancers out there?

5 Dance Tips for Beginners

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Whether the “stage” is a dance floor at a social function or even the street corner, taking your first steps in dance can be scary. But for dance beginners, it’s well worth bearing in mind a few bits of advice so that you start dancing off on the right foot. With that in mind, we’ve compiled five useful tips for dance beginners, regardless of the style (or styles) of dance you decide to pursue, to get you dancing for life.
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1. Learn different types of dance

There are so many different genres of dance that you may be unsure of which to choose when deciding to learn to dance. The simple answer is to try lots of different dance styles.
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It’s true that excelling at one style requires many years of practice, but you can start gaining confidence by being proficient in several types of dancing. Take the time to learn a little about a variety of styles, rather than focusing on one.

2. Listen to the music and find your rhythm

People dance because they are inspired by a beat or rhythm.  To be a good dancer, you need to be able to feel the music and express that feeling with your body. For the beginner dancer, it is important to become familiar with the rhythm, so get your hands on some music related to your chosen dance style and listen to it at every opportunity. Try out a few basic steps in the comfort of your home to build up your confidence.
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3. Look up, not down, while you dance

A common error made by beginners is staring at their feet when learning a new dance. It is quite natural to want to do this, but should be avoided. Dancing is not about seeing but instead is about feeling. Instead of staring at your feet, try and remember how the steps feel, with the shifting of your weight and changes in direction registering in your mind so that you remember the patterns that make up a dance.

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4. Dance with different partners

It’s quite natural when starting dancing to want to dance with your partner or friend. With this comes a degree of comfort but allows for little opportunity to practice either as a sensitive leader or a conscientious follower. Try dancing with many different people, especially when you are just starting to learn the dance, and their differing interpretations of the music will give you a new way of approaching that dance.

5. Relax and have fun dancing

Remember, dancing is meant to be fun, not a chore or something to get worked up about. Dancing is supposed to be healthy, so don’t stress!

Bella Diva Dance July Shows and World Dance Party!

Bringing Denver an Over The Top Global Dance Experience to the Lannie’s Stage!

We are so excited to be hosting our Semi-Annual World Dance Party, bringing Denver an over the top global dance experience to the Lannie’s Stage!

Bella Diva Dance will be joined by some of the most talented & exciting world dance artists in Colorado. It is going to be an electric line up in the spirit of a “hafla,” the Arabic word meaning “party or get-together.”

Dance styles featured will be Samba, Bharat Natyam, Bollywood, Samba, Uygur, Scottish Highlands Dance, Bellydance, Bhangra Fusion, & Hawaiian/Polynesian.

Special Guest Artists this month will include: Sadakat Belly Dance, Balefire, & Kamile Dilmurat.

There will also be a free mini Belly Dance lesson on stage for all audience members during Intermission for you to get your shimmy on, hosted by the ever hilarious Naughty Pierre!

There will also be your favorite Bella Diva Belly Dance, Samba, and Bollywood performances!

Get tickets here: http://www.lannies.com/event/0794b91b5ee25c5e996097ef148ce0f3

More July Performances Dance in Denver

July 23rd Denver International Festival at Civic Center Park

See the Bella Diva Belly Dancers perform at this international/intercultural festival in downtown Denver!
Bella Diva will be seen on the Cultural Stage at 4:20 PM, and on the Main Stage at 5:20 PM

July world dance artists in Colorado

Saturday, July 23rd “Rio Olympics Celebration”

Kakes Studio 2115 Pearl St. Boulder CO
Tickets $12.00 Presale, $15.00 at the door 8-11 PM
Presented by Luciana da Silva with performances by Egili Oliveira, Luciana da Silva, and Bella Diva Dance.

Music provided by members of GINGA.

Rio Olympics dance celebration Denver

Sunday, July 24th “In Our Own Skin” 1:00-3:30 PM

4309 E. Mississippi Ave. Glendale 80246

Bella Diva Dance will be hosting photographer Becca Shankweiler, who will be premiering her positive body movement, “In Our Own Skin.”

In Our Own Skin is a collection of photographs meant to take a stand against false body image that society brings into people’s lives, and the many negative affects women can experience physically, mentally, and emotionally. This includes, but is not limited to, anorexia, bulimia, depression, worthlessness, and anxiety.

This showing will be a celebration of all women’s bodies and the stories they tell. The 20 women included in this project will empower, inspire, and touch anyone who takes the time to listen to them. Open to all, but at parents’ discretion for children under 18 years old.

Donation based. Snacks and refreshments provided.

Dance July events Denver

 

Sunday, July 24th Samba Workshops with Egili Oliveira!

If you love SAMBA, you won’t want to miss our Special Guest Workshop, Sunday, July 24th. Luciana da Silva and Bella Diva Dance are honored to host one of Brazil’s hottest and most celebrated dancers, Egili Oliveira.

Egili is bringing us a direct invitation to learn the elegant art of the Passista Dancer, Rio-style Samba!

5:45-7:15 PM Beginners and Beyond
7:15-8:45 PM Intermediate Samba
$25.00 for 1 class or $40.00 for BOTH!
Sign up for classes here!

Learn Samba Denver

 

 

July 25th-July 28th “Girls Dance Around the World” Summer Camp

CHOOSE YOUR OWN DANCE ADVENTURE!
As part of the Athena Project’s Girls Create Summer Program, Bella Diva & Communitas are happy to announce our new “Girls Dance Around the World” Summer Camp in July.
Bella Diva Dance/Communitas Studio 4309 East Mississippi Ave. Glendale, CO 80246

Dates/Times:
July 25 – 28, 9am – 3pm

$75 for one day $125 for any two days
$165 any three days
$200 all four days

For Girls ages 11-15, entering 6th – 10th grade.
All classes are taught by Caitlin Brozna- Smith, Erin Anderson of Communitas, and Bella Diva Dance teaching associates.

Dance Summer Camp Denver 2016

 

July 30th “Where Are All the Female Artists?” 1:00-2:00 PM

Bella Diva Dance will be partnering with the Athena Project and The Denver Center for the Performing Arts to perform a flash mob at the DCPA outside the Galleria Theatre.
FREE to the public. Raising awareness of the need for more female playwrights represented on the stage!

Athena Project flash mob July 2016

 

Bella Diva World Dance in Denver

Offering Denver a fun, relaxed environment to celebrate the joy & beauty of dance from around the world!

5 Ways Dancing Increases Your Self-Esteem & Confidence

Body Positivity & Dance

Learning to dance can be one of the best things you can do for yourself!

Improve self-confidence and self-esteem through dancing

There are numerous benefits to dancing and taking dance lessons in Denver, ranging from increasing your amount of daily exercise to making new friends with shared interests. Most importantly, dancing also improves self-confidence and self-esteem by providing an opportunity for people from all walks of life to express themselves and learn something fun and new.

So, if you are dealing with low self-esteem or doubting yourself, here are four more ways in which dancing can help you gently overcome these limiting beliefs:

1) Fear of being awkward

Do you feel as if you have “two left feet?” Too uncoordinated? The beauty of recreational dancing is just that! When you dance for fun and start braving the dance floor, the anxiety of bad timing and looking awkward starts to fade away as you learn new movements, gain confidence, and break through the fear.
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2) Negative body image

Dancing can help increase self-esteem and your own body perception because it works wonderfully for toning the muscles and improving the mind/body connection.

World Dance Classes in Denver

3) Comparing yourself to others

Dancing gives you the potential to accept your body as it is and appreciate its own beauty, movement, and rhythm. It also allows you to change the perception of yourself from worst enemy to best friend.
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4) Living in the past

Because dancing pushes you to be very present, it helps to increase self-esteem by keeping you grounded and flowing along with life, letting go of the stress and worries of the past or future.

Are you ready to start dancing?
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Bella Diva Dance offers dance classes in Denver. You can choose from Belly Dance, Samba, Yoga, Bollywood, Hot Hula Fitness, Afro-Caribe, and Kids’ World Dance. Our new studio is located in the Glendale Center on E. Mississippi Ave. and Birch St., near Colorado Blvd. Visit us today and start dancing your way through life!

Dancing Health Benefits

Dancing, as a whole, has many health benefits for all ages. Researchers have found that dancing reduces the feeling of stress, increases energy levels, improves muscle tone, and can even improve an individual’s coordination. It can also lead to lower risks of heart disease, decrease blood pressure, and assist people in managing their weight.

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Dancing has many other physical and mental benefits for the participant. The physical benefits of dance include an increased body awareness, cardiovascular endurance, muscle toning, and even bone strength. You may have noticed from watching those dancing television shows that dancers have a certain way of moving all the time. This is because dancers generally have great body awareness. They are used to having control over their bodies, and they know what their bodies can do.

Dancing classes that include aerobics will generally involve quick-paced movements that are designed to get the heart rate up. This increase in heart rate over a period of time leads to greater cardiovascular endurance. An example is Latin dance, which requires the use of many muscle groups at once.

Often, the arms are up in the air, the hips and core are twisting, and the legs and feet are moving fast all at the same time. All of this constant movement leads to a more toned and slimmed muscle tone.

Lastly, like walking or jogging, dancing is a weight-bearing activity that will help maintain bone density.

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Mental benefits from dance include memory improvement, increased self-esteem, and stress relief. Memorizing steps and being able to recall them from week to week is a great way to improve memory. With the various choices for exercise and physical activity, dancing is quickly becoming a favorite for the crowd.

The benefits that it has for both the body and the mind make it a great choice for anyone who is looking for a fun way to bring activity to their lives.

How To: The Ballerina Bun

As dancers, sometimes we want to have a hairstyle that will keep our hair away from our face and movements during practice. Here are all the steps and tips you need to know to sculpt a ballerina bun right before class.

ballerina bun

Step 1: Start by spritzing your hair with a little water. If your hair is freshly washed and silky smooth, then you can give a texturizing spray a try to give the hair some hold and make it easier to style.

Step 2: Use a comb or brush to pull hair into a ponytail. The perfect height is at the crown of the head.
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You should be able to see the top of the bun when you’re facing the mirror straight on. This creates a diagonal upward swoop, giving the illusion of a longer neck. Secure with elastic.

Step 3: Twist the ponytail into a rope and begin pinning around the elastic until you reach the end of your ponytail. To get a true ballerina bun, U-shaped pins are the way to go — they hold more hair and are easier to use than traditional bobby pins. Tuck loose ends under the bun and use a pin to secure.

Step 4: Finish off with a light-to-medium hold hairspray. If you wish to add some shine to your hair, then also use a glossy shine spray. This will give you cinnamon bun-like highlighted hair.
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If you have very thick hair, then try the two-piece bun method so you don’t end up with a loose bun. To do this, divide the ponytail into two sections. Start the twisting and pinning process with one section and leave the other section hanging down. Once you twist and pin halfway around the elastic, start the process with the other section, continuing the twisting and pinning pattern until all the loose ends have been tucked under and secured.
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The Benefits of Proper Breathing Techniques

Yoga Stretches

Learning proper breathing techniques for dancers is just as important as practicing and perfecting your moves.

The truth is that the right amount of oxygen will enhance your performance. Although we may be aware of these, here are some common mistakes dancers often make that prevent them from breathing efficiently:

  • High anxiety levels: Controlled breathing helps to relieve tension dancers may be carrying. This can relax muscles and loosen movements. Dancers who are stressed are more prone to injuries. Practicing breathing exercises will help dancers to move more fluidly and give a better performance, all while preventing physical harm.
  • Only focused on hold in the stomach and having the shoulders back: It is best to try to focus on your diaphragm by focusing on expanding your ribcage. A proper breathing technique includes heavy utilization of diaphragmatic breathing.
  • Lack of awareness of their breathing patterns: For many dancers, the highly technical complexity of the art makes it easy to forget to breathe. Instead, pace your breath to the tempo. This exercise will help prevent stiffness and tension when performing and make your dance appear smooth and effortless.
  • Tight muscles – like the abdominals, chest, and neck – that restrict the diaphragm from doing its work: Your diaphragm isn’t just for breathing – it also plays huge role in postural stability. If you don’t use your diaphragm properly, you’re missing out on a whole world of stability challenges and choreographic possibilities.

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There are a couple of easy exercises you can use to get accustomed to this practice. We suggest that students lay with their backs on the floor with their palms on the lower abdomen. Take deep breaths to the count of four and watch your hands rise. Exhale and focus on tightening the abdominal muscles.

Another option is to practice a few easy yoga poses, like upward salutes and forward folds, while inhaling as you raise your arms up and exhaling as you bend forward to touch your toes.

Once you start to focus on properly breathing, you will instantly experience the benefits, such as improved posture, less stress while dancing, and getting rid of various musculoskeletal aches and pains.

The Evolution of Bollywood Dance

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The term “Bollywood” was created by combining two names: Bombay (the city now called Mumbai) and Hollywood. Bollywood, based in Mumbai, is India’s – and the world’s – largest film industry in terms of the number of films produced, as well as the number of tickets sold each year. With the success of Bollywood films, the dance has taken the world by storm and has now come into the global spotlight. Stars like Madonna, Shakira, and Britney Spears have incorporated the Bollywood style of dance or music into their songs, videos, and stage shows.

The highlight of any Bollywood movie is the elaborate dance sequences and original soundtracks. Over the years, Bollywood movies have developed their own signature style of song and dance, which combines the rich texture of India’s many classical and folk dances with elements of jazz, hip hop, Arabic, and Latin forms.

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The style of dancing in earlier Bollywood films was based on Indian classical dance or folk dances from various parts of India. In the late 50s & 60s, group dances began to evolve in Bollywood as films and choreographers started managing larger groups of dancers with influences from folk dances. Then came the era of color films, and by then, Indian cinema was blessed with great dancers whose their outstanding energy and performance mesmerized the audiences and took dance to the next level.

Bollywood dance began to change in the 70s. The cabaret style of dance became more mainstream and was implemented in many movies. Later on, cabaret was replaced by disco, which was a worldwide phenomenon at the time. After experimenting with classical, folk, cabaret, and disco styles of dance came an era which introduced a free movement style of dance. Since the 1980s, Bollywood dancing has been heavily influenced by Western dance styles.

Nishta dance style

Currently, Bollywood dance is still influenced by Western culture, perhaps even more so today than when it began. Elements include the use of frequent costume and location changes during dances, as well as the use of hip hop dance moves. The evolution of Bollywood dance is a process that is entirely Indian yet cross-cultural at the same time.