Apparently by Random Rab

Coaching Notes:

Pre-Teach: no
Focus: internal
Purpose: To practice going down and up with the torso, lubricate spine, stretch

First Move: Reach up and roll down. On the spot, invite your participants to take a big breath in and reach their arms overhead in a deep stretch. Then soften the knees and bend at the hips rolling through the spine and dropping the crown of the head towards the floor in a nice relaxed stance. With the next breath slowly rolling up back into an upright position.

Second move: When the beat kicks in connect them to the simple rhythm of slide tap, slide tap, walk 1-2-3-4. The music is asking for it to be really relaxed, allowing arms to relax at sides, or with really gentle movements with the arms. Moving the slides and walks in all different directions. Once they get comfortable with the combo it will be like a moving meditation.

When the music slows again, have them hold on the spot and go back to the stretch, reach and roll at their own pace. When the beat kicks in again you can invite them to join you in the combo anytime their ready… be sure to count it in several times until everyone is once again connected to the rhythm.

Returning one more time at the end to the stretch and roll. It’s a great recovery song or cool down at the end of class.

Transitions:
0:00 reach up and roll down
0:26 slide tap, slide tap, 1-2-3-4
1:58 reach up and roll down
2:14 slide tap, slide tap, 1-2-3-4
1:58 reach up and roll down