First thing’s first: how to stand. Your feet should be planted firmly on the floor pointing forward and slightly apart. Your knees should be slightly bent. Your back should be straight, shoulders relaxed and your pelvis “tucked.” Periodically stop and check your posture and take the time to “re-center” yourself if needed.

You need to warm up before you start dancing. I start at the top and work my way down, but you are welcome to reverse the order. Lean your head slightly forward and gently roll it to the right and then to the left – DO NOT roll your head back as you stand a chance of hurting your neck. Repeat the head roll 3 or 4 times. Next, roll both shoulders to the front a few times; repeat rolling them back. Put your hands slightly below your hips and slide your ribcage to the right and then the left – repeat 3 or 4 times. Now, move your ribcage forward and back and repeat a few times. Hold your arms out to the side a little below shoulder level – elbows to the back and slightly relaxed. Slide your hips to the right and then the left (try to keep this movement “flat” and extend as far as you comfortably can). Repeat the hip slide several times. Flex your feet by lifting one leg to the front just a few inches off the ground and drawing a circle with your foot – try this clockwise and counterclockwise and then repeat with the other foot.

This was a very basic warm up, repeat each move as many times as you feel necessary to get your muscles and joints ready for dancing. I generally spend 5 to 10 minutes warming up before I dance and I will occasionally use other moves in my warm up.

Remember: A warm up is just that – warming up. It shouldn’t be strenuous and you shouldn’t hurt when you are done.

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