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With the next four bars, you will explore a level change. Yes, we are moving to the floor. Make sure that you are still well warmed up before trying this.
| THE COUNTS | THE MOVEMENTS |
| 1,2 | Lower left arm and raise right as you go forward from the hips, sliding the front foot forward and bending the back leg. |
| 3 | Be prepared to take weight onto left hand, as you get lower and let the right knee rest on the floor. |
| 4 | Letting the body roll to the left to sit down, relax right knee if necessary. (Note: using your hand to support your weight helps prevent pulled muscles, pain in hips, etc. Never go further than feels comfortable). |
| 5 | Raise right hip, pushing up with left hand and looking up. |
| 6 | Return to floor, then … |
| 7 | … take right leg forward to join left in centre; lift feet and point them, transferring weight so that it is evenly distributed on seat … |
| 8 | … and swing body and legs round in a half circle to left. |
| AND 1 | Bend right knee and let it rest on the floor as you turn onto your front and raise left leg. |
| 2 | Push off again and swing round to do the same thing on the other side, |
| 3 | so that legs swing round to front, then round to right and behind, |
| AND 4 | Bend left knee and letting it rest on floor, turn onto your front and raise right leg. |
| 5 | Turn body to right so that you are sitting with your weight on your left elbow … |
| 6 | … and push hips up with your left hand, raising right arm and letting head go back. |
| 7 | Lower to floor again, keeping right arm raised. |
| AND | Lower arm and let both knees fall to the right. |
| 8 | Raise left arm up, right arm to the side. |
It is important for the muscles used during the activities to be stretched and the learners to be cooled down in order to function well in following classes.
Muscles contract during exercise and dance, creating lactic acid build-up. If the muscles are not stretched and lengthened after the exercise, the lactic acid build-up will cause “stiffness” and sore muscles, lasting up to three days. With stretching, lactic acid is distributed through the muscles and absorbed into the body.
Choose music with a slow tempo (between 84bpm and 125bpm). Ballads work very well.
Breathing exercise:
Breathing exercise : stand with feet a hip-width apart, arms hanging at the sides.
A rmstretch
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