This may seem an odd question, but it is really the answer. The hips are the “body rotators.” When you get in the air, the pelvis moves forward and it is important that this forward movement be kept very smooth so as not to cause undue movement on the pelvis. As the back, hips, and torso move forward with each breath, it is important that the shoulder blades move back into a neutral position. When one should feel that the hips have lifted up from the floor, one should make sure to keep the body parallel to the floor and allow the back to stay in a neutral position.
If the hips are coming too close together, the hips may be too far down and the torso too far up. The hips and torso are made up in the way that they can move forward and back without any movement of the hip joint. It is possible by focusing on the hips and the torso that as you relax, the shoulders should come up into neutral positioning. There are two important points to make about the position: keep the body parallel with the floor and keep the pelvis moving forward.
As mentioned above, one really good way to feel that the body is moving forward is by doing a full “back-bend.” A back-bend or “back-bending” stretch is to do back bending motions by placing the toes of the back on the floor. This allows the back and butt muscles to straighten out in a forward direction. The body should feel more natural in that position, and if this is possible, then one needs to give the back-bending techniques more time to become proficient. Again, do a full “back-bend” before moving onto the pelvic-hugger. The pelvic thrust, which is the movement in the pelvic position with the pelvic tilt, is a great movement. The pelvic thrust is actually a backbend. A good example is the “kettlebell shrug” at the very tip of the back.
If the hips are too far up or too back, that can also be a problem. There may be a tendency at that extreme range of motion to push the pelvis inwards towards the back. The solution here is to use some form of balance. If you are using barbell presses or pushups, the idea is not to do too much strength development, and therefore you need to keep the tension off the hip joints (which is good to do when the body is recovering from a workout or injury). Use some form
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