- Stand with your feet flat on the ground, hip width or slightly farther apart, holding the hula hoop level at your natural waist. Slide the hula hoop forward so that the hoop cups your back at the waist and so you are holding the hoop in an overhand position at the sides, but still level with the floor. Throw the hoop into motion to the left or to the right, catching and propelling it with your hips. Hold your hands clear above the hoop, so as not to disrupt its path. Rotate your hips in the traveling direction of the hoop and pulse with a forward and back motion to maintain its movement around your waist.
- Hula hoops can be made to move up or down the frame of your body from the waist by modulating your stance and the undulating intensity of your body's pulsing movement. To allow the hoop to travel toward your knees and thighs, decrease the width of your stance by bringing your feet closer together. To allow the hoop to travel to the mid-calf and ankles, you will need to press your ankles close to one another. To move the hoop up the body to the chest, neck and arms, you'll need to create upward momentum by increasing the intensity of the body's back-and-forth gyration as the hoop is ascending. Inserting an arm in the hoop once the hoop reaches your neck will allow you to bring the hoop smoothly up onto one arm and then into an extended hand position over your head.
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