ORIENTATION

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URA STANCE 

  • Are my feet parallel & together?

  • Are my knees together?​

  • Are my hips in line with shoulders?

  • Is my back straight?

  • Do I have posture? (chest up)

  • Are my shoulder blades pulled back?

  • Is my chin up?

  • Do I have slight bend in knees? (not to the point you are causing strain in your thighs)

URA PENU

  • URA PENU

  • The Ura Penu section is only showcased via an International Cook Islands Dance Competition where competitors are required to showcase abilities without the enhancement of a costume

  • Dancers must wear a flat tie cotton or rayon pareu (sarong). Any other fabrics used or use of a hip band results in immediate disqualification. This is so that judges are able to view dancer's true and genuine technical abilities

  • Dancers also freestyle this section and beats are played at random. The focus is to see how a dancer can adapt hip movements and techniques to varied beats. Ura Marie and Ura Viviki techniques must be showcased during the Ura Penu.

  • Props may be used to enhance performance

USE OF ARMS/HANDS

  • Are my elbows above my chest?

  • Are my elbows away from my body?

  • Are my hands and fingers open?

  • For firm movements are my wrists strong?

  • For flexible movements are my wrists and fingers relaxed with strength in upper arms?

URA MARIE & URA VIVIKI

Ura - Dance

Marie - Slow

Viviki - Fast

= Slow Dance & Fast Dance

 

URA MARIE

  • Slow Dance

  • Ura marie techniques are used in the Kapa Rima (Action song)

  • Hip movements are slow

  • In a Cook Islands Dance Competition Ura Marie is showcased in the "Slow Beat" Section and consists of performer presenting a song and a slow ura pa'u (drum dance) in a full traditional costume with short kiriau (skirt). Dancer is required to  express story of song and connect the slow drum beat using movements and ura marie techniques. Main focus is on how the actions suit the story eg graceful movements for a love song OR sharp movements for a song based on a warrior

URA VIVIKI

  • Fast Dance

  • Ura viviki techniques are used in the Ura Pa'u (Drum dance)

  • Hip movements are fast

  • In a Cook Islands Dance Competition Ura Viviki is showcased in the "Fast Beat" Section and consists of performer presenting a routine to the ura pa'u (drum dance) in a full traditional costume with long kiriau (skirt). Dancer is required to dance with fast hip movement from start to finish whilst incorporating techniques. Main focus is on a dancer's stamina and how fast and how consistent hip movement is.

DOCUMENTS

UNDERSTANDING THE BODY & FITNESS DYNAMICS

FUNDAMENTAL URA TECHNIQUES TERMINOLOGY

FREQUENTLY USED COOK ISLNADS MAORI WORDS

CLASS PREPARATION

Ura Marie (Slow Dance) Techniques

TAIRI SORRO DEMO

Tairi - Swing or Shake

Sorro - Solo

= Swinging solo

  1. Begin with ura stance

  2. Feet & knees together​

  3. Hips in line with shoulders

  4. Back straight

  5. Posture (chest up)

  6. Shoulders back

  7. Chin up

  8. Slight bend in knees (not to the point you are causing strain in your thighs)

  • When swinging ensure to extend/straighten each leg swinging toward eg swinging to right, straighten right leg

  • Knees should be rubbing or slightly touching when swinging

  • Best to keep heels on floor however to lift heels lift no higher than 45 degrees from floor

  • Isolate and keep shoulders still so only hips and knees are moving

TAIRI SORRO EXECUTE

  • Incorporate hand movements of own choice

  • Ensure you are following steps when executing

TAIRI TERE DEMO

Tairi - Swing or Shake

Tere - Travel

= Swing and travel

 

  • Begin with ura stance

    • Feet & knees together​

    • Hips in line with shoulders

    • Back straight

    • Posture (chest up)

    • Shoulders back

    • Chin up

    • Slight bend in knees (not to the point you are causing strain in your thighs)

  • When travelling plant feet toe heel

  • Ensure to bring feet together when travelling

  • Extend/ straighten legs when swinging (similar to sorro)

  • Be soft on hips so it is not a patu

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TAIRI TERE EXECUTE

  • Incorporate hand movements of own choice

  • Ensure you are following steps when executing

PATU DEMO

Patu - Hit

= Swinging with a sharp/hard hit

  • Begin with ura stance

    • Feet & knees together​

    • Hips in line with shoulders

    • Back straight

    • Posture (chest up)

    • Shoulders back

    • Chin up

    • Slight bend in knees (not to the point you are causing strain in your thighs)

  • Swing should be hard and swift

  • When swinging ensure to extend/straighten each leg quickly eg swinging to right, quickly straighten right leg

  • When swinging ensure to keep back straight with posture and shoulders still

  • Plant foot toe heel when travelling

  • Should feel hip almost touch rib when swinging

  • Can tippy toe however begin with learning to patu with flat feet to travel

PATU EXECUTE

  • Incorporate hand movements of own choice

  • Ensure you are following steps when executing

VARU KI RUNGA DEMO

Varu - Eight

Ki Runga - Up

= Swinging in an upward figure 8 motion 

  • Begin with ura stance

    • Feet & knees together​

    • Hips in line with shoulders

    • Back straight

    • Posture (chest up)

    • Shoulders back

    • Chin up

    • Slight bend in knees (not to the point you are causing strain in your thighs)

  • Create number 8 in an upward motion with hips

  • Must focus on weight shift in feet and legs

  • When swinging keep shoulders straight and one side

    • STEP 1 Starting right hip lift upward creating semi circle with right foot tippy toe and left foot flat on heel

    • STEP 2  Bring right hip semi circle swing to centre

    • STEP 3 Shift weight to left foot and shift swing to left hip lifting upward creating semi circle with left foot tippy to and right foot flat on heel

    • STEP 4 Bring right hip semi circle swing to centre

VARU KI RUNGA EXECUTE

  • Incorporate hand movements of own choice

  • Ensure you are following steps when executing

KAOKAO DEMO

Kaokao - Ribs

= Swinging upward towards ribs

  • Remember begin with ura stance

  • Keep feet together

  • Must bend knees then extend leg you are swinging on

  • One must create a full inward circle on side of hip you are swinging on

  • Swing until your hip almost reaches/touches ribs

KAOKAO EXECUTE

  • Incorporate hand movements of own choice

  • Ensure you are following steps when executing

Ura Viviki (Fast Dance) Techniques

RORA DEMO

Rora- Roll

= Swinging in a circular motion rolling hips 

  • Begin with ura stance

    • Feet & knees together​

    • Hips in line with shoulders

    • Back straight

    • Posture (chest up)

    • Shoulders back

    • Chin up

    • Slight bend in knees (not to the point you are causing strain in your thighs)

  • Your rora or roll will either move in a clockwise or anti-clockwise direction

  • Must focus on weight shift in feet and legs with feet together and heels flat on floor

  • Leg motion clockwise - Straighten left followed by right, bend left followed by right

  • Leg motion anti-clockwise - Straighten right followed by left, bend right followed by left

  • Must not push pelvic area forward and lift lower back and buttocks

  • When swinging keep shoulders and torso still ​

    • CLOCKWISE STEP 1  When swinging clockwise start with hips to centre and push left hip upward straightening left leg with weight on left leg creating semi circle

    • CLOCK WISE STEP 2 Finish off circle motion shifting weight to right side of leg and bend both knees finishing off circle motion below

    • ANTI-CLOCKWISE STEP 1  When swinging anti-clockwise start with hips to centre and push right hip upward straightening right leg with weight on right leg creating semi circle

    • ANTI-CLOCKWISE STEP 2 Finish off circle motion shifting weight to left side of leg and bend both knees finishing off circle motion below

RORA EXECUTE

  • Incorporate hand movements of own choice

  • Ensure you are following steps when executing