For two minutes, breathe deeply and slowly, in through the nose, out through the mouth. On the inhale, think the word soft and on the exhale, think the word belly. Set a timer if you like.
Now stand up and shake your whole body. Begin with your feet firmly on the floor and start the shaking from your lower legs and knees, then to your thighs, then your hips and up through your shoulders. Let your arms hang loosely and shake and/or bring them up above your head. Vary the speed from vigorous to slower and back to fast, whatever feels good to you. We often finish with Throwing the Energy Down. With your fists above your head, exhale and bring your arms down, opening your hands and make some noise as you throw the energy down into the ground.
Then come back to soft belly breathing and total body awareness for 2 minutes.
Now dance! This is a playlist below of some favorites of mine to get you started. I like a song or songs that lasts 4 to 5 minutes.
Finish with 2 minutes of soft belly breathing with full body awareness.
Happy, Pharrell Williams
Footloose, Kenny Loggins and the movies Footloose
Down at the Twist and Shout, Mary Chapin Carpenter
U Can’t Touch This, MC Hammer
Walking on Sunshine, Katrina and the Waves
Uptown Funk, Bruno Mars, featuring old time movie dances
I Gotta Feeling, Black Eyed Peas
Puttin’ on the Ritz, Herb Alpert
Even Cowboys Like a Little Bit of Rock n Roll, Chris Ledoux
Zydeco Boogaloo, Buckwheat Zydeco
And if you like to finish with a slow beautiful song as you breathe
What A Wonderful World, Louis Armstrong
Field of Gold, Sting, flute cover by Viviana Guzman
Fur Elise, Beethoven, performed by Lang Lang