Welcome and so Long by Dub Sutra

Coaching Notes:

Pre-Teach: No
Focus: Internal
Purpose: To warm up the spine and connect to your breath through movement

First move: Extend spine & release. Start to slowly extend your spine, lifting your sternum towards the ceiling – and then softly release, slowly rounding your spine, dropping your head and looking towards your belly button. Now do it again but follow your own breath and pace: extend your spine on your inhale – exhale as you release and round your spine. Add your arms and allow your whole body to expand as you extend – open your arms and stretch through your body. As you release the stretch let your body be soft. How gently can you move your body? Make it your own slow motion warm-up dance. Like a moving meditation. You can’t get wrong. Flowing from extending to releasing simply following your breath. Your own dance flow. Give yourself permission to be gentle and soft in your movement. You can even give yourself a hug as you release and round your spine. Make it feel good in your body. Explore moving your arms a little differently every time you extend your spine. Can you add your hands to your movement? Listen to the song and let it inspire your dance. How could you involve your face? Can you get your whole spine moving? From tailbone to the top of your head. Dance it your way.

Transition:
Same move throughout the song.