ST SE 4 v4 SD22 E

♪ (intro music) ♪

Hello and welcome back.

We're excited today, Cherise and myself,
to be taking you into Part 4

of this beautiful 2022
Sharing Dance Choreography.

This is one of the sections that has
a little bit more complexity.

We're going to be doing
some really wonderful arm movements today.

So I invite you,
as we're learning together,

to really think about
how movement feels in your body.

And you can make any modifications

to the volume of movement,
size of movement,

that really help you feel like
you're communicating the ideas

of the dance in a way
that's comfortable to you.

All right, we are going to
start again, as always,

by finding that sense
of anchoring in the space.

So what do I have that anchors downwards?

My sitting bones, or my expanding feet.

And what do I have
that floats and lifts upwards?

The last section of the dance
that we completed,

we had this sense of pushing the floor
down with our palms down.

And our palms are
going to take a little scoop.

So I'm going to put my hands
behind my body, scoop with hands

and then send them forward
in the space along the horizon line.

Beautiful. Try that again.

So, scoop behind the body.

Reach forward and extend.

Excellent.

We're going to add
in a torso movement to that.

So as I scoop back,

my body will reverse
that action coming forward.

As I reach forward, my sternum,

my chest, is going to go into
a sense of high lift,

pressing, or stamping towards the ceiling.

And then, I repeat that.

Contract.

High lift.
Yeah.

And if that high lift word,
or contraction word is new to you.

The contraction is the sense of

our spine curving over
and around something to the front.

The high lift,
if you imagine your sternum,

or put your hand on your sternum,
is the sense that,

the heart and the rib cage
can press, or stamp up to the ceiling.

So it's not so much a bend backwards,

as it is a sense of expansion
and opening through the front of the ribs.

All right,
so let's try that movement again.

We're going, scoop behind.

High lift reach.

Scoop behind.

High lift reach.

From there, we're going to
take some actions like swimming.

So the right arm will swim.

Then the left arm will swim.

And then, we reverse it.

The left arm swims back.

And the right arm swims back.

Good.

Let's try that, for this moment,
with just our body in an upright position.

And we'll talk in a second about how
we might move the torso as well.

Right arm forward.

Left arm forward.

Left arm back.

Right arm back.

From there, we're going to catch
both arm and bring them up over our head.

Beautiful.
Fantastic work.

So as we do those swimming movements,

it's very natural to let
the torso move as well.

So you may have noticed that your torso,

the first time tried it,
did a roll to one side.

A roll to the other side
as you did your front stroke.

Let's try that together.

So as the right lifts,
I'm turning to look at the right side.

As the left arm lifts,
I'm turning to look at the left side.

Then we reverse that.

I paint the ceiling,
I open up to the left.

Paint the ceiling,
open up to the right.

And then, continue the phrase of movement
until my hands are overhead.

Hopefully, you felt how natural
that twisting and rocking of the spine

can feel with those arm movements.

Let's try it again, right arm over.

Right arm swim.

Left arm swim.

Left arm reverse.

Right arm reverse.

When the arms come up over the head,
we're going to let them sort of,

flop isn't the right word.

But we're going to let them cross
and chill out a little bit.

We're going to let them relax.

And then, switch and relax.

So there's the sense that
we're easing down,

or we're resting into the movements.

If you're standing, maybe resting
into a hip on each side.

Beautiful.

From there, opening your heart
again to the ceiling, palms up.

To curve all the way down to finish
this phrase, looking down at the floor.

Okay? Let's try this whole section.

How about, first, no torso,
just arms with counts.

That way we can see each other
as we practise it, okay.

So we do right arm one, two.

Left arm three, four.

Reverse five, six.

Reverse seven, eight.

One switch, two switch.

Five, six.
Come down seven, and eight.

All right, hopefully that went okay.

Let's try, same tempo.

And now, you're welcome
to add in your torso, okay.

Five, six, seven, eight.

Go right arm front.

And left.

And reverse.

And reverse, coming up on a switch.

And a switch.

And an open six, and seven, and eight.

Fantastic, everybody.

So that's the first part
of this new section.

We finished, last we were
together with this pressing down.

So looking down at the floor.

Then we start with the scoop.

And scoop.

Then we go in to the swim.

And swim.

Shall we try it from there?

How about we take the steps
on 13, 14, 15, 16.

So we have a little
four count introduction

into this new phrase.

Okay, so looking down.

Pressing down, we go 13, 14, 15, 16.

Scoop, two, three four.

And five, six, seven and eight.

Swimming, one.

And three.

And five.

And seven.

Across, across.

And down, six, seven, and eight.

Fantastic. Let's keep going.

The next part is another opportunity
to explore the space.

So if you're travelling,

you're welcome to travel
this to any direction.

You're allowed in this dance to select
any front that feels comfortable to you.

And also shift it throughout the dance.

So we're going to start by
doing a little sift of weight.

I'm going to shift from
one sitting bone to the other.

Cherise is going to shift from
one foot to the other.

And we're going to have
a low party for four counts.

So we just party down.

One, two, three.
Then we take it up.

Party up, six, seven, eight.

Party down, two, three, four.

Party up, six, seven.

On eight, we're going to bring
one hand to the heart,

one hand to the lower abdominals
or the stomach, yes.

Your stomach is maybe a little higher,
but to the center of you.

Great, okay.
So that's on count eight.

Let's try that little party section again,
one more time.

Ready, five, six, seven, eight.

Party low, two, three, four.

Party high, six, seven, eight.

Party low, two, three, four.

Five, and six, and seven.

Bring it in.

Fantastic.

So when you're bringing it in,
if you're standing,

you're creating quite a firm base.

If you're seated,
you're anchoring yourself into the chair.

And we're going to start with this feeling
of expanding on the "and".

So we're here on eight.

On the and we expand, "and".

On the count we contract, one.

Two, and three.

Four, and five.

Six, and seven.

Eight.

Fantastic.

You may remember that our theme
is a connection to the land,

but also a connection to our breath.

So we want to feel like,
almost like we have the energy

of blowing out a birthday candle.

So if you imagine that idea.

(blows out)

Of that short breath that you would
use to blow out a candle.

(exhale)

And then, we're almost going to add
an 'H' type sound to that breath.

(huh)

It's a quick breath,
it's a focused breath.

All right, so opening on the "and".

Five, six, seven, eight.

And (exhale).

And in.

And in.

And in.

From there, we're going to
double-time that action.

So four even quicker breaths.

(exhale, exhale, exhale, exhale)

Then we release our arms.

Five, six.

Seven, we prepare, because eight,
we're going to reach out forward.

And if you're standing up,
you can even stomp that right foot.

Strong contraction.

And on that explosive movement, we're
going to need to say the word "hah!".

Like a big strong vocal yell.

Yes. Just try that "hah!" with me, ready?

One, two, three, (yells) "hah!".

Fantastic. All right.

So here we go.

We're going in.

Five, six, seven, eight.

And one, two.

And three, four.

And five, six.

And seven, eight.

Going one, two, three, four.

Release six, seven, (yells) "hah!"

Fantastic, everybody.

So that's the end of this section
of the choreography.

This fourth section of the choreography.

You've done a great job
learning this new material.

This is one of the most complex sections,
but you're doing fantastic work.

So let's walk it back.

Let's remind ourselves
of the fourth section from its beginning.

With the scoop.

Through the swims.

And then, party low and high.

And finishing with
the breath and the, "hah!".

All right, so reviewing
the fourth section from the top.

We finished the third section low,
looking at the floor.

Five, six, seven.

Scoop high, lift.

Two, three.

Four and five.

Six, seven.

Swim forward, one, two.

And three, four.

Reverse, six.

And seven, eight.

You cross.

And cross.

And open, send it down to the floor.

Party low, two, three, four.

Party high, six, seven, eight.

Take it down, two, three, four.

Take it up, six.

Ready, hands on eight.

And one.

And two.

And three.

And four.

Quicker now.
On a one, two.

Three, four.

Release six, seven, (yells) "hah!"

Fantastic, everyone, that was great.

I think, before connecting
Section 3 and Section 4--

Because this Section 4 is quite long--

let's try Section 4 only, with the music.

♪ (music starts) ♪

Ready?

Up.

Down, up.

Swim, one.

Two.

Back, two.

Cross, cross.

And down.

Low, two, three, four.

High.

Low.

Five, six, ready, grab eight.

And one and two and three and four.

That's it, go one, two, three, four.

Release, (yells) eight!

♪ (music stops) ♪

Fantastic, everyone.

Why don't we try that one more time
before we put the two sections together.

Okay, so from same spot,
once again with the music.

I know the music is a little bit quick.

But just keep that sense of the pulse
driving through.

Always counting our sets of eight.

All right.

Join me, let's go.

♪ (music starts) ♪

Down and up.

Three.

Back.

Cross.

Open.

Seven, eight.

And one.

Five.

And one.

And ready, six, grab on eight.

Go one and two and three and four.

A one, two, three, four.

Five, six.

Seven, (yells) eight!

Fantastic, everyone.

So let's take it back.

Rewind ourselves.

And remind ourselves of Section 3

connecting into Section 4.

So Section 3.

It began with our swim.

So the swim went to the right.

To the right.

To the left.

To the left, now, we do
our flicks that go high, high.

Low, low.

Five, six, seven, eight.

Keep growing, one, two, three, four.

Get ready to drop on the eight.

Then we push.

Two, three, four.

Five, six, seven, eight.

Nine, ten, eleven,
twelve, thirteen, fourteen.

Moving into our new section, one.

Back and around.

Fantastic, and then we continue on
from there with Section 4.

So let's do one more
quick reminder of Section 3

and this time we'll continue.

We'll go right from the beginning
of Section 3 with the swim.

With the flick.

With the grow.

And with the press.

And we'll continue on to
what we learned today,

with the scoop and high lift.

All right, counting it straight through.

Five, six, seven.

Swimming right, go right.

And right.

Go left.

And left, flick it up.

Going high, high.

Low, low.

Five, six, seven, eight.

One, two, three, four.

Getting ready to drop down, eight.

Press one, two, three, four,

five, six, seven, eight.

Second one, two, three, four,

five, six, seven, scoop back to go up.

Two, three, four.

And five, six, seven.

Swimming, one.

And three.

And five.

And seven.

And shift.

And shift.

Five, six, seven.

Party low, one, two, three.

Party up, five, six, seven, eight.

Take it low, two, three, four.

And three counts.

Reach it in.

And one.

And two.

And three.

And four.

Four times faster one, two, three, four.

Release six, seven, and eight.

Fantastic work, everyone.

Let's try now, Sections 3 and 4
with the music, to wrap up

our lesson for today.

♪ (music starts) ♪

Ready, five, six, seven.

Go one.

Up, up.

Down, down.

Five, six, seven, eight.

Reach one, two, three,
four, five, six, seven.

Drop eight, and one.

Two.

And up.

Down, up.

Swim, one.

And back.

And switch.

Down, six, seven, eight.

Go low, two, three, four.

High.

Low, two, three, four.

High.

And in, and one and two
and three and four.

Quicker, one, two, three, four.

Five, six, seven, eight.

♪ (music stops) ♪

Fabulous work today, dancers.

We're getting so close.

Next time you join us,
we'll be teaching you

the last section of this
2022 Sharing Dance Choreography.

Fantastic work today.

Learning Section 4
with such beautiful swimming movements.

And continuing pulse.

So keep on practicing.

Use the videos.

Rewind them, repeat,
or even use the run through videos

to practise what you've learned so far.

And we'll look forward to seeing you
next time for Section 5.

Bye for now.