Information On Moves Taught In Class
This section is for students who are taking Lessons with Xylia. It includes descriptions of the moves taught in previous classes and other information which may be useful.

Advanced Moves
1) Upper Undulations


2) Lower Undulation


3) Basic Camel


4) Advanced Hip Circles
5) Hip-sit and Hip Sit with a kick
Traveling Hip-Sits
Arabic Hip Circle
Forward Figure Eights
Maya
Fish
Side figure eights
Vertical side circles

Advanced Moves

1) Upper Undulations


* Tip - After the chest lift (step 1), imagine your chest is making a "C" shape. Do not begin with your stomach pulled in or it will be harder to do step 3 (tuck).

1. Chest lift - using your diaphragm lift your sternum forward and up. Do not use your shoulders and do not hyperextend your back.
2. Chest drop - Lean back a bit as you drop your chest and sink into it. As you sink contract your upper abs (just under your ribs).
3. Pelvic tuck - Pull up your pevic floor and lower abs.
4. Release your chest and abs back to neutral.
BACK TO LIST

2) Lower Undulation


This isn't typically used on it's own but is a great drill to get your lower body to flow.

1. Begin with your butt pushed out a little bit.
2. Bend your knees forward.
3. Push your pelvis in a scooping up motion.
4. Release
BACK TO LIST

3) Basic Camel


A camel is a combination of both the upper undulation and the lower. There are hundreds of way's to do camels this is one way.
*TIP - Keep your feet rolling from heal or centre of foot to toe not toe to heal.

Camel on the right side.

1. Step forward with your right foot using your heal.
Your weight is on your right foot. Left foot is flat and slightly behind.
As you step, slightly bend both knees and slightly lean forward at the waist.
Relax your stomach and let it hang.

2. Continue to step - rolling your right foot and lean into it.
Your Right foot should now be flat. Weight is still on your right (front) foot.

3. Scoop your pelvis forward and lift your chest.
As you scoop, your left foot (back) lifts.
As you lift your chest, both feet end up on the ball.
Your weight is now on both feet.

4. Chest Drop leaning back.
Switch your weight into your left (back) foot as you lean back.
Begin to flatten your left foot as you lean back (front foot is still on the ball).
Suck in your abs.

8. Pelvic Tuck
9. Release

TIP to transition this move from one foot to the other, add a little kick with your back foot on the release as you switch it to the front.

Need Help? Think of this move as coming from your stomach. Imagine your stomach muscles pulling at your hips causing your legs to lift. When learning this move feel your stomach and lower back to make sure your back muscles are relaxed and to feel where the move is coming from.

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4) Advanced Hip Circles
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5) Hip-sit and Hip Sit with a kick
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Traveling Hip-Sits
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BACK TO LIST

Arabic Hip Circle
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BACK TO LIST

Forward Figure Eights
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BACK TO LIST

Maya
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BACK TO LIST

Fish
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BACK TO LIST

Side figure eights
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BACK TO LIST

Vertical side circles
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BACK TO LIST