Rebuild Your Posture From the Inside Out

An Advanced "Master Class" For Dance Posture

Step into a transformative paradigm shift where posture isn't just a physical stance but a conduit for lightness, energy, and vitality. In this master class series, delve into the art of cultivating posture with a newfound sensitivity and an enriched understanding of your body's mechanics.

Allow yourself the luxury of time to explore your body in a refreshing manner, rebuilding posture from its core, step by step. Posture isn't merely a facet of dance; it's an intrinsic part of our human existence. Throughout this series, you'll unravel techniques to enhance your posture in daily life and discover simple yet impactful hacks that immediately elevate posture, especially in dance.

This course isn't about overwhelming you with countless exercises. Instead, it's focused on unveiling fundamental principles and selecting only the most crucial information and effective exercises to yield the results you've yearned for.

Yes, it takes time, but the journey is where the true essence lies—a journey well worth undertaking.


  • Pain alleviation
  • Enhanced aesthetic appeal
  • Reduced effort in movement
  • Improved facial expressions
  • Prevention of injuries
  • Release of tension, anxiety, and stress

Join us on this transformative journey to not just improve your posture but to rediscover a holistic approach to living and moving in your body.

Part One: Introduction

In Part One you'll learn how to view your body as a vessel and understand how to repair the holes before filling it up. Dive into habits like the Freeze tool, regularly checking posture, and the Bodyscan tool, which probes external and internal sensations elevating full body awareness.

Break misconceptions about posture's static nature, embracing its dynamism and complexity. Understand that posture isn't a battle but a sense of lightness and energy. Join us for a transformative journey toward body understanding and well-being.

Part Two: Spine

In Part Two of this course, we'll uncover the secrets of elongating the spine while preserving its natural double S curve for stability and injury prevention. Find better alignment using the imagery of boxes. Enjoy the feeling of spaciousness visualizing your spine as a string of beads.

Explore the difference between superficial and deep muscles, where light and effortless posture find its roots. Discover the art of targeting these muscles through fundamental movement principles such as anchoring, traction, breath, and subtle movement.

Finally, explore the playful relationship between lightness and groundedness for an even more effortless and graceful posture.

Part Three: Pelvis

In Part Three of this course, we'll dig deep into the intricacies of neutral pelvis, anchoring your body for true stability. Explore finding your neutral through various exercises lying down, sitting and standing. Experience how to stabilize your neutral pelvis position and then implement it into movement and dance.

Experiment with movement centered around the sacrum, understanding subtle dynamic adjustments as they pertain to specific FCBD®style steps.

Part Four: Breath

In Part Four we explore the power of intentional breathing as a foundational element in dance, learning how breath control enhances movement quality. Understand how breath activates different parts of the torso and improve the quality of your breathing in several simple exercises.

Unlock the harmony between breath, facial expression, and posture. Align breath and movement for a transformative experience and a whole new level of lightness and spaciousness inside your body.

Part Five: Feet, Head, Hands and Arms

In Part Five, we'll explore the art of grounding through foot activation, focusing predominantly on the heel and the big toe positioning. Experience how subtle movement in the foot activates the whole body and improves your overall posture. Implement the new feeling of stability and groundedness throughout FCBD®style vocab.

Understand how to correct your head position for a proper alignment so that it reflects the anatomy of the atlanto-occipital joint.

Master intentional arm movement, maintaining a connection with shoulder blades to create graceful shapes. Learn how to activate the arches in your hands and find even more stability in your posture and dance.

Join us for the final part of this comprehensive exploration of dance posture anatomy.

Please note: By enrolling in any of the courses on FCBD®U, you are agreeing to our Terms and Conditions

Your Instructor

Lenka Adamkova
Lenka Adamkova

Lenka is a passionate and dedicated teacher and dancer based in the Czech Republic. She earned her Certified Studio status in 2013 and since then she became the major force behind the popularity of FCBD®Style in the country building a strong base of dancers as well as teachers. She´s very attentive to the Czech and Slovak community having created various online learning tools, streaming numerous free workshops and organizing student-centered events.

Lenka is the leader and artistic director of Hurriya Dance Company - a troupe of 17 dancers who will celebrate their 10th year anniversary of dancing together. Hurriya prides on creating energetic and unforgettable performances sharing the heart of the dance form with the audience. Apart from Hurriya, Lenka has had the honour to share the stage with other well-known FCBD®Style dancers around Europe or the USA.

As a teacher, Lenka is very attentive to detail. She´s able to break things down easily and provide logical and clear explanations. She is the best match for students who like to have a well-structured class focusing on excellent technique as well as performance skills. She always comes back to the basics and the roots of the style. “I do love to use some dialects with my troupe, especially with skirts or swords, but my heart lies in the original FatChance®Style. The longer I dance it, the more freedom and enjoyment I find in the simplicity. Always come back to the basics.”

Besides FatChance®Style, Lenka is also a proud student of the Salimpour School of Belly Dance, currently working on her level 400. Studying under the mentorship of Suhaila Salimpour has helped her shape her technical, performance and artistic skills beyond what she could have imagined. Knowledge of the Jamila Salimpour vocabulary and performing with Bal Anat informs her FCBD®Style instruction and brings in more texture.

Her two main areas of interest in dance are currently body awareness and dance psychology.Through online programs and individual coaching, she works with dancers on mastering their dance posture in the former and helps them with their goal-setting, motivation or self-esteem in the latter.

Frequently Asked Questions

When does the course start and finish?
The course starts now and never ends! It is a completely self-paced online course - you decide when you start and when you finish.
How long do I have access to the course?
How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like - across any and all devices you own.

Terms and Conditions:

The website is owned by DeAnna Freeman and Prana BellyDance and Yoga, LLC

By viewing this website or anything made available on or through this website, including but not limited to [PROGRAMS, PRODUCTS, SERVICES, OPT-IN GIFTS, E-BOOKS, VIDEOS, WEBINARS, BLOG POSTS, E-NEWSLETTERS, CONSULTATIONS, E-MAILS, SOCIAL MEDIA AND/OR OTHER COMMUNICATION][INCLUDE ALL THAT APPLY TO YOU] (collectively referred to as “Website”), you are agreeing to accept all parts of this Disclaimer. Thus, if you do not agree to the Disclaimer below, STOP now, and do not access or use this Website.

The information provided in or through this website is for educational and informational purposes only and solely as a self-help tool for your own use.

We think this goes without saying, but as a reminder, this is physical exercise and while our instructors be guiding you through each and every step, it is an online course so we are not able to physically see you to correct movements. We trust everyone to work to their own edge and take breaks or back off intensity as needed.
We recommend you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise.
If you engage in this program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge DeAnna Freeman and all instructors on this websute from any and all claims or causes of action.**

Instructors of FCBDU are not, and not holding ourselves out to be a doctor/physician, nurse, physician’s assistant, advanced practice nurse, or any other medical professional (“Medical Provider”), psychiatrist, psychologist, therapist, counselor, or social worker (“Mental Health Provider”), registered dietician or licensed nutritionist, or member of the clergy. As Health Educators, Yoga Instructors and/or Dance Instructors, we are not providing health care, medical or nutritional therapy services, or attempting to diagnose, treat, prevent or cure any physical, mental or emotional issue, disease or condition. The information provided in or through this Website pertaining to your [HEALTH OR WELLNESS, EXERCISE, NUTRITION, RELATIONSHIPS, MENTAL HEALTH, LIFESTYLE], or any other aspect of your life is not intended to be a substitute for the professional medical advice, diagnosis or treatment provided by your own Medical Provider or Mental Health Provider. You agree and acknowledge that we are not providing medical advice in any way. Always seek the advice of your own Medical Provider and/or Mental Health Provider regarding any questions or concerns you have about your specific health before implementing any recommendations or suggestions from our Website.

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