Sensual Floor Exercises

The Elemental Sensual Dance Program Foundations of Sensual Dance
15 minutes
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Transcript

Welcome, love we are starting sitting with arms on either side and gently swaying back and forth, warming up the sides of our body. Yes, just pushing off the ground gently, waking it up. Beautiful and opening up your knees into a butterfly position. Start with some chest circles here, circling your torso around, beautiful and really grow drifting forward in the motion. Lovely and coming back to centers circling the other way and allowing this circle to spiral to grow. pushing off the ground if you'd like.

And straightening the legs out in front of us pointed toes, we're gonna drag back into our butterfly position. So straightening the legs out in front of you, and back into a butterfly opening up the knees, going back and forth beautiful, really sliding against the ground. Lovely, and pulling your knees out and forward into our pike position, opening up into our straddle position and closing our legs opening up, really using our butt to engage our legs open and also using our arms and hands to support us. Nice straight back, opening up. Lovely just allowing your legs to slide open and pull it back into our butterfly open up into our straddle and close the legs repeat. growing it in opening up the legs and sliding them close.

Beautiful coming in. out and to gather. Lovely reversing at opening up, bending the knees be come together and back into the motion opening up, knees come open, sliding against the floor, drawing these beautiful circles with your feet and your hips are opening up. Lovely and dancing a little bit here side to side. Bringing in a lot an arm along. Lovely.

Keep the swing motion going. Yes. And let's pause over here one side and curve over the center, sweeping the other arm across and again sweeping over the center. Opening up into the side and back and forth. Lovely creating a nice sweeping scooping motion. Opening up the body while we're in our straddle position, arms come up and circle it out.

Reversing the circle. Yes. And spreading the arms wide, grabbing from under your leg and then pushing out your knees. So kind of supporting here as you bend up and pushing it back down gently. So it's just really feeling your hands on the back of your thighs and on the front of your thighs and knees and settling to the front. Moving around big creating space, flexing and pointing your feet here.

Like Sandpoint eautiful these are our central floor exercises moving on up, lowing our arms up to the top, moving side to side. Yes, feel it, do whatever you'd like to do right now in this moment, spreading your arms wide, closing your legs, melting it all the way down. Yes, peeling back up the front of your body all the way up to the top. And allow your hands to touch the full length of your body all the way to your feet and peeling back up. Juicy movement. Yes and curving back over your legs.

Lovely feel back up. really feel yourself here and allowing your hands to melt over you. little mini stretch here. Great and sliding back up bending our knees. We're going to roll down slowly to the ground one vertebrae at a time. and relaxing our arms on either side or justing our feet a little bit closer and slowly peeling our butt off the ground our butt and back and slowly roll down.

Slowly peel it up. And slowly. Really roll up, down. roll it back up. And little pulses here at the top. just squeezing your booty up to the top.

Yes, sensual floor exercises. Here we go. And, holding at the top slowly, slowly released down. Yes, peeling back up and starting our little circles. So choose one direction, start circling those hips around. And once you feel more comfortable, you can increase your range of movement.

Even allow your knees to kind of flop open, move wherever they want to go. Make it juicy. Yes, expanding beautiful. And holding at the top, slowly release down. Slowly peeling back up. And hip circles the opposite directions.

Start spiraling the other way. Circle those hips around. Yes, growing in size, expanding here, allowing your knees to move around a bit too if they want to do that. Yes, play here, explore. Push it at the top and slowly roll down. Lovely, sliding your feet down, your arms overhead.

Move around here. Just shift your weight along the floor, play with it, and potentially hug your knees and lifting your head Head up and reaching up overhead again, repeating this and surely bring your hands all the way around your knees and sliding up and back together. Yes, forming little circles here. lower back is on the ground. gauging our abs here. lovely little circles, hugging one knee and releasing the other leg and gently sliding and switching.

Really feeling your hands on your legs, hugging one knee in and then the other. Our abs are engaged here. your lower back is definitely pressed onto the floor. Feeling that core engagement bringing a little heat and little fire. Yes, releasing the arms overhead. And this time hugging one knee in.

Straighten the leg and bend the knee Straighten and bend. Allow this motion to wake up the back of the leg. Your hand is just kind of supporting here, feeling it along, releasing that straight leg down. Other knee comes in and lengthen. bed, lengthen and bend. really allow your upper body to relax on the floor and your hands to just kind of feel up on your leg.

Relax the leg down. Lovely, single straight leg comes up. Exploring that range of motion. And again, strong pour here. Other leg is coming up now. Beautiful straight leg and bending the other knee, straightening up sweeping down, bended in straighten up towards the ceiling.

And again in sweep up and beautiful circular motion. With a lot of grace and fluidity and reversing the circle. sweep it up straight up, bend the knee and slide it against the floor. sweeping up, bend the knee and slide. Yes, keep going. Beautiful switching sides attorney comes in, straightens up and sweeps down and straightens up sweeps down.

And straight up and sweeping down. Lovely. Maintaining your core engagement. sweep it up and down. Yes. Beautiful sliding.

Getting that range of motion in the leg. Lovely and stretching up overhead. Using your abs here pooling and peeling off the ground reaching towards your toes. Gently and gracefully. slowly come back down. really stretching here at the top.

Arms come up slowly peel off really using your lower abs or middle abs, upper abs at the end. Feeling that progression again controls motion on the way down really feeling your tummy. Yes, again, lifting up, abs, abs, abs and little stretch fours, squeeze your feet if you'd like and shifting our weight over so that we end up on our hands and knees and a tabletop position. Breathing and looking up And exhale, curb the spine. Breathing in and exhaling and exhale her. really allow yourself to open up here stretch out the back the shoulders.

Yes. Lovely back and forth motion. And allow yourself to circle around in one direction. Your head and come along for the ride. Going in a similar circle as your hips. super juicy.

Yes. And gently reversing that circle spiraling the other direction. allowing yourself to feel really good here is your moment You're opening your body. Lovely. And popping your toes under stretching back into a downward dog positions, pedaling your feet. Move around dance around here, but see what your body wants to do in this moment.

Stretch it out. Play with your hips a bit. Yes. keep pedaling. And bending the knees and straightening the legs bend and straightening. And and straightening.

Yes. Little hip circles here. Moving the hips around one way than the other. Yeah, just allow yourself to play here. We're not here to be serious. Beautiful, releasing your knees down to the ground.

Stretching back into a child's pose. Circling your arms down around your sides and straight back up, down around your sides. Yes, drawing a nice big circle. Beautiful, really feeling the ground here. stretching it out. Lovely.

Maintaining that connection. And reversing the circle. Really sweeping alongside the ground, letting your fingertips tickle you on your sides on the way. Lovely allowing that motion and looking up towards your hands onto your forearms, gently release your humming down and your hips looking straight up. Release your upper body and slowly peel back up. Release your upper body and slowly looking up.

Beautiful release down, adjusting your hands feeling up all the way to arch, bringing one foot up and then the other. Just play with this motion. We're allowed to play, have fun. Yes. And widening your knees, settling in the middle to this juicy stretch eautiful and gently make your way up to sitting right under you and get ready for some more circles here getting that juicy motion in the body. make any adjustments to sitting if you need to spiral around the other way hands on the knees.

Feeling so good. So alive. Whoo. And hands forward to sitting on our heels this time. Bringing one shoulder back then the other. Play here and both shoulders roll back.

Full arm expansion. Yes, allow this flow into your body and sliding your hands forward. circle it back up the body. Beautiful peeling up and bow down to yourself to your temple. Beautiful, honoring your movement, your connection to your body. And hands on the heart.

Great job babe. That was our foundational central floor exercise.

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