Okay. So, hi and welcome to our class. Today, I have a focus of today's class.

We're focusing on scaffolding, which in dance terms

means multitasking. So to bring about ease with our

multitasking today, we're going to begin with a base move or maybe begin with a

movement with the hands by just beginning with one movement at a time and then we add a layer on top. So with

scaffolding, beginning at the bottom and building this up with a layer on top. So

to create ease for you and your body, I suggest to just stay with the one move

for as long as it's comfortable for you before choosing to move on to the next

move. And as always, choosing ease

and dancing in your body's way. Let's get started.

Okay. So, sitting at the front. Oh, yay. Here's Ellen. I'll let her in.

So, sitting at the front half of our chair, just taking a moment to check in with your feet. Feet in an open stance

position. Hi, Alan. I'm not sure if you can see me, but I can see you've joined us. So,

yes, hold on. One second. Hi. Cool. Um, and please can you mute yourself?

And, um, cool. And I'll unmute you when our class is finished. Thanks so much for joining us. Okay. So, yeah, checking

in with the feet. We begin with head and eyes looking

and grabbing another one.

And again one more.

Looking down at the feet, [Music]

looking forward and looking around.

It's a squish walk. Squishing down. Looking down.

Looking forward. Boom. Boom. Boom. Boom. And looking around.

And fingertips all the way up. Halfway down.

And shake it. [Music]

And then complement it with a flow. Up down.

until the morning. [Music]

Adding the breath all the way up. All the way down.

Come on up using touch. Knees, thighs, and squish. Boom. Boom. Boom. Squish.

Walk. Looking down. Looking forward

and looking around. Those brown eyes.

Squish squish squish squish.

Oh, you're looking amazing. Cool. Palms all the way up.

Halfway down. And shake it.

[Music] And then compliment it. flow up, down

[Music] pushing through the heels to rise

all the way up. All the way down. Feet,

knees, thighs. And again, let's squish slow.

Scaffolding in a nice squeeze. Squeeze as you open and close the palm.

A little faster. Squeeze. Squeeze. Squeeze. Squeeze.

Pump. Pump. Pump. Alternating the squeeze. The squish.

And all the way up. Halfway down. And shake it.

and then flow up down.

Finding stability in the breath.

[Music] All the way up, all the way down.

Knees, thighs, and how about a little more strength.

Pull. Squeeze. Squeeze. Packing the energy in with a fist pump

and wide. Speed it up. Yeah. Squeeze.

Squeeze. Squish. Squish. Squish. Squish. Squish.

The eyes looking. The heels squishing. the fist pumping, multitasking.

Uh, and all the way up, all the way down. And again,

breathing. Now this time, soft

halfway down and shake it.

[Music]

and flow with me. Up, down. [Music]

Oh, the fingertips high. Sense your toes

looking high, looking low.

Come on up with touch. Shins, knees, thighs.

Okay, fantastic. Yeah. So, our next song, we bring our feet a little wider

to an A stance, a little bit wider than hipwidth apart.

All right. Yeah. And so, we have the palms pressing together

and dropping the shoulders down. And from here, we create a figure eight

as you lift your elbows high and the palms press together.

Draw the figure eight. A symbol of an affinity

connects you to your body. A little more chest.

A little more shoulders. Wonderful. We bring this move with a

shake. Side side in out. Checking in

with your feet for stability. Good. Yeah. Looking at the feet. setting

this up. And here's a little sh.

So with our scaffolding in this song, we add the sound of the sh

a shake side in out. Beautiful. And then our next move, you

can step to the corner. One foot steps out a little more and hinged at your

hip. this harmonious spherical motion

working with the chemistry of iikido in this song.

Now we have this spherical motion bringing it to the other side. It's a

scoop. Bringing it towards you. You can see that I'm leaning forward and back,

hinged at the hip and pressing my feet into the floor to give this wider range

of movement. Fantastic. Okay, getting ready to begin.

Feet in an ace stance. Take a breath [Music]

and press the palms together. Take a moment right here. Finding a

centering, a grounding with your feet. Palms through the center.

And let's create that figure eight.

The elbows high, the palms waving,

[Music] sensing your rib cage.

Maybe you allow the eyes to follow the palm. Let's bring this to the center. Side

side in, out. Shoot

a brighten and out.

Side side. Kick back. Relax. Take a deep breath.

Side side in. Out. And step to the corner

for our scoop. And then casting on a count of four.

That's two. Three. We bring it to the other side for

a scoop. Now a little sense of purpose. Bringing

your eyes into the dance. You can follow the movement of the

hands. And bring it to the other side.

Now pushing the foot out for stability. And here's the casting.

Nice. An elongation of your side body. Changing sides. Scoop

four times. That's three. That's four. And over the top.

Nice. Getting ready for your ace dance and back to the flame side

and out. [Music]

Adding a layer of sound

fun with your movement. Sh and out.

[Music] Sh [Music]

hey with a little variation in this movement you can find ball of

the foot and drawing energy from the arch of your

foot for your out side

and out. Good. One more. And let's go back to our scoop. drooping

four times.

Send it up and over. And now find the stretch in the side

body. Changing sides.

Checking in with your feet. Good. Push the feet into the floor for your balance.

Two more. and bring it to the other side. And this time, two times. One.

Two. Up and over. Tip over the hourglass.

[Music] Inviting a little more joy into your day.

Change sides. Scooping. Fantastic.

Now I'm pulling my hands together now to invite a little more flexibility

through the rib cage. Keep it going two times. Over the top two

now. Nice. Over the top.

Good. Yeah. Maybe you have a smaller range in your body's way.

We have a new move. It's a stiff front and a cha cha cha.

One, two, three. Step front. Cha cha cha. Step. One, two, three.

Whole foot planted. Cha cha cha.

1 2 3. Cha

step cha cha cha there. Now I'm holding my chair and we

can add on. Yeah, maybe a scoop.

Adapting this move for your body's way. Step scoop.

One, two, three. And now stepping to the corner as you

cast over top.

Good. Let's go back to the shake and in out.

Side side in out.

Sh. Wonderful. [Music]

Now, are you adapting to your body's way of flame? [Music]

I am brightening your flame. Side side in, out. One more.

And we go back to the scoop. Just one time over top.

And again. Scoop. Cast and change. Scoop.

Cast and change. Scoop. Cast and change. Scoop.

Casting. One more. Scoop. Casting.

Yeah, you're looking amazing, Glenda. Thanks so much. All right, so our next

song, if you'd like to join me, we can move into standing. So, feet pressing into the floor,

leaning forward, pressing up out of your chair, and take a little moment here.

Maybe you move your chair to give you a little bit more space. Okay, so our next song, one of my

favorites. This song is called The Beauty in Me. And we begin with our feet

in an A stance. So, let's just find this capital letter A and a weight shift.

One leg pushes long, the other leg is bent.

And keeping our three body weights here aligned, head, chest, pelvis as you push side,

side. And we bring in an inward block. Single, single, double,

single, single, double. Yeah. The double inward block stays

good for that. Two times we stay on one side

with your weight shift single single double. Okay. And we have a fast clock

in the song. So, our fast clock, it's front, back,

12, 6, 12, side, and our sway. That's our

pattern. Let's put it together. Front, back, 12, 6, 12, side, and the sway.

Take your time to find this pattern. Now, now moving through the song, there's an invitation to scaffold in

with a little more detail. It's a heel lead, heel lead, ball of foot to the back, a

scoop, and a sway. Good. Let's start with the

12. Take me treasure island. Stepping to the

side in a sway ball of the foot

singing and dancing your body's way and then hear the fingertips dive deep

down. Push to rise for your inward block. Single. Single

two times. I know I don't know.

Now the palm can connect to the body right there. Your inner beauty coming

out. [Music] Take a breath

through the center and step 12 six front back

[Music] with a heel knee. ball of the foot and back to your ace

stance. [Music]

The palms scooping a sense of longing

and the fingertips dive deep, curling the wrist,

pushed to rise for your inward block. Single. Single

and two times. I know I don't yet know it. So yeah, you

got that weight shift pushing through the heel, the side of your foot.

And here comes a new move. It's just like before. It's 12. Cha cha cha front.

Cha cha cha.

step. Taking your time.

[Music] Beautiful. Let's find that breath.

Bring it to the center. Fingers

push to rise. Inwards. Two times

single, single, double

when you got this for a little more confidence.

Reach, reach, and catch.

Single, single, catch it, catch it, and take that breath.

[Music] Okay. Whole lot of magic. Okay. So our

next song we have finger flicks.

Now creating a little strength dexterity here.

Engaging a little synenobial fluid in your fingers as you flick flick flick.

It's like flicking water off your fingers.

little playful excitement with our finger flicks.

Okay. And then we have a step back on the whole foot. And for ease, the foot

that's stepping back on the whole foot can come to the side.

Having a go. You can see I have another move coming in there. The front foot peels off the

floor. I'm calling that duck walk the toe up as

you step back. Good. And choosing the ease for your body. You don't need to add the duck

walk. You can just keep both feet flat on the floor. It's a step back.

Now, when we got that, we're going to scaffold in step back. A stance

pelvic circle. Step back. A pelvic circle. Oh yeah. Nice. Bringing

the hands to the hips. Connecting to the flow of the motion and

your hip joint. Adding in that duck toe whenever it feels right for you. Okay.

And then our next move. Take your time. Here we have side, front, side, back, a

stance. Recalibrating your balance. Back to a. Let's try that again. Side, front,

side, back, a stance. Good. Yeah. Nice.

Excitement. Alive. Oh, finger flicks.

[Music] Eyes looking. A stance. Set it up for your step back.

Pelvic circle. [Music]

Oh, yeah. There's a sense of release of inhibition as you circle your pelvis.

Good. Yeah. Step back. head and eyes.

[Music]

And add a little bun right there if you would like. And here's the step. Side,

front, side, back, stay. Side, front, side.

And stay. side, front, side, back. Stay.

Excellent. [Music] Find your body's way.

There's a little pause right here. For you to reclaim your balance.

It's side, front, side, back, stay. Yeah. Now, when we got that,

we have a little scaffolding of the movements.

Now, check this out. W That's an option. Side, front, side

tap. Stay. Good. Side, front, side tap.

Stay. One more. Good. We'll come back to that.

Back to our first move. Step back. Pelvic circle. And now a forward fold.

Eyes up. Chest up. Looking to the side.

Looking to the side. Come back up. Wonderful. Set it up for your tap side.

Front. Side. Don't ever have to leave. Don't ever

side, front, side, back, and stay.

Don't ever wonderfully trusting the foot that holds the weight of the body. So

you can tap tap tap and stay. Adding in when you're ready.

Wow. It's a cross lateral pattern. towards the opposite hand. Reaches for

the foot. Yeah. Good. Side. Front side.

[Music] Add it in when you're ready.

Maybe you just stay. You choose. One more.

Have a break.

Fantastic. Okay. So, our next song we go through our stances.

Bringing your feet to a closed stance. Big toes touch and the heels are a

little bit apart. Open stance. You can imagine your feet

are the same width apart as your shoulders and maybe a little bit closer. This can be your open stance. We move to

a stance. Feet a little wider. creating that capital letter A and then

sumo stance your most comfortable widest stance. There's a little little

discovery here and the range of movement my movement your movement and the wider

you step apart your your feet the wider range of movement we have we can create

more stability. Let's bring that back to the closed stance. Let's try that again.

Closed. Open a sumo. There's a push.

Yeah. Good. Back to closed dance. Closed. Open a sumo. Push back. Yeah.

Closed. Open a sumo. Fantastic. Closed.

Open a sumo. Very good. Now we have

marching in this song and you will see that on the cross lateral flow of the

body here the opposite knee lifts with the opposite fist as you march. Good.

And there's an option. This is a yeah a variation you can march yourself around

as you step in a circle. Good. Yeah. Keeping an option that feels good to

you. Or you can just march in the spot. Good. Let's begin.

Close dance. Close. Open.

A sumo. Push back. Close.

Open. A sumo. Good. I'm adding in a little

shimmy. I goes with the song. [Applause] [Music]

Good. Come back to center. Breathe and step back.

A shimmy and a double squish. Yeah. The move is a little like what we

had in our last song. And this time we bring the palms up at the school. Yeah.

And it's squish. A little shake. And that double heel

squish over that in front of me down to the shimmy squish and march.

Okay. Nice. All right. Knees up. Yes. Yes. Yes. Your

way. Let's stepping our stances. Close.

Open. A. and sumo. Push it back. Get close.

Ultimate training for your weight shifting. Good. Good. Maybe you walk it.

Okay. You can march or walk. Wonderful. The flatter hands here. Take

us for a little breath. Good. Stepping back.

2. A shimmy and a squish. When you're

ready, add the duck walk of the toes up. Fingers up.

Shimmy and squish. Good. Dance with me.

Squish. One more. Here comes the march. Let's go. Yeah.

pushing to the side. Uh yeah, a little add-on here

of a star dance. Now maybe walk it around

in a circle. Good. Take it the other way. Marching on

the spot or stepping in the circle. Excellent. There's another breath.

[Music] Flutter hands. Breathing.

Excellent. Stepping back. Good. Now, step back.

Trusting the foot. Yeah. As you step to the back. Fantastic skill right there.

Shimmy squish. Toes up. Yeah. Fingertips.

Good. Da da da. Fantastic.

Okay. So, our next song, we dance with the chair.

So, if it's comfortable for you, you can do the song seated or we can do the song

standing. So, yeah. Okay. I can see there, Glenda,

um that I've got a chair with the back on it. And so, yeah. So maybe you can um

have a go with this song seated or I've seen you dancing lots of times

before. You might even be able to modify this standing without the chair, but

please choose an option that's safe and comfortable for you. I I know you will.

Okay. So beginning here side onto the chair. One hands on the chair. We lift

the leg up. Extend the foot out up and down. Bring it to the other side.

This move is a leg extension. And there's four points to this extension.

One 2 3 4.

You can find a beautiful stretch beginning from your heelbone and coming

all the way through to the underside of your leg at point two. Right there. Get

the up and the down. Up. Extend with a little stretch. Heel first and down.

Good. We come back to the hands on the front of the chair. Nice and cleaner here. And we can bring this up out to

the side. up and down. Yeah. Very good. So, this

is a beautiful extension here to the foot and the hand communicating

as you push the heel and the heel of the hand together up out. Now, with my

scaffolding today, I have variations. We can have the opposite hand to the

foot. Find your way. [Music] Wonderful. Oh, nice one, Glenda. You've

got a different chair. Find a squish walk. Warm us up.

Find the side of the chair side on one hand on the chair.

[Music] Okay. Listening and dancing to the music.

Good. Yeah, it's up, extend, up,

and down [Music]

as you find a push with the heel of your hand and the heel of your foot.

Up. Extend up and down. And now pa patter. Good with

your feet. Nice little pa patter brings you to the

other side of your chair. Nice. Here we go. Up.

Extend. Up and down.

[Music] Wonderful. Here the palm gives

direction. A little motivation to the foot with the movement. Up,

out, up, and down. Heel first.

Find the stretch for the underside of the leg as you extend.

Good. And we find a pa patter. And this time it's a little little lymphatic

stimulation. A little pa patter for the inside of the leg.

A little patter for the outside of the leg. A pa patter for the insides

and the outsides. Wonderful. Come back to your chair and let's find the side

extension. Up side in

down. Up side.

Create the balance. Both hands to begin.

And when you're ready, now you know what comes next. You can lift the opposite hand. Let's do

it. Up. Extend in and down.

Creating the balance. Yeah. As you equalize what presses down

with what presses out. [Music]

Up. Extend in and down. Put a patter.

Good. Bring your pa pa and your wonderful self all the way back

to your chair. Okay, good.

And bring your arms up. We take a moment here to reenter with a

breath. All right. So, our next song is called Thoughts in the Rain.

And it's like a little rain dance. We begin with our palms wide

and finding the rain falling off your fingertips. We can call this move creepy

crawlers and yeah or just put a p of fingers

eyes looking. Now scaffold in the duck walk and keep the fingers

and the feet multitasking. Good. Adding that in. There's a bit of

patter for the fingertips, the feet. Wonderful. Pausing the feet. Turn the

palms. Bring them all the way up. Pressing together. Turning the palms and

all the way down. Okay. And so we add in

a little bit of flexibility right here. It's a spinal twist and the palms come

down on the diagonal. So yeah, checking in with your feet

right here. Find your feet pressed into the floor. Take a look in an ace stance.

Good. Yeah. So you can enjoy the best range of movement

with this move here. Arms come up to center. Twisting, pushing in with your

feet as you pull the arms down. Very good. Our next move,

fingers come up and we have a spinal roll.

Let's begin with the pa patter

eyes looking letting your fingertips fall with the

rain. Bring in the duck walk feet

keeping the fingers [Music]

and then pausing the feet. Turn the palms and bring them all the way up.

Turning the palms and all the way down.

Adding that sense of purpose and direction. Your eyes can follow this movement.

Palms together and down. [Music]

Checking in with your feet pressed into the floor. Bring the arms up.

Press the hands together. Turning the palms.

It's a spinal twist. And the arms come all the way down.

[Music] Returning to center.

finding a twist and all the way down.

[Music] And as you move through these palm

sweeps, finding your center, checking in with your feet pressed into the floor.

[Music] Beautiful. Now this time, bring the arms up.

connect together with the little fingers. And it's the spinal roll.

Taking a moment right here to iron out your bones, your muscles.

Little fingers connect for your spinal roll.

[Music]

One more time. Connect your little fingers. It's a blessing. Dancing life, dancing

movement into your body.

Okay. Fantastic. And so we have one more song. And in our last song, we find a

bit of detailed movement with the ball of the foot and the heel of the foot.

You can create the stability by being seated for the song. Very good. Bring it

to the other side. Ball of the foot, heel, ball of the foot, heel.

Okay. Yeah. So, we scaffold in the arm movement. And please just stay with the

feet for as long as you're ready. Ball of the foot, wrist pushes up. Heel

as the heel of the hand pushes up. Wrist, heel,

toes, heel. Good. Bring it to the other side. Toes,

heel with a push. There's positive tension here created in your wrist joint

as you pull the fingers back and you pull the fingers down. Good. That's there for you. We have another little

add-on. Check this out. Push. Push.

Good. Come back to center from the in inside out and from the outside back in.

Good. Toes. heel, toes,

heel from the inside out and from the outside in.

Okay. Nice. Yeah. And then we also have twinkling stars. Bring your hands to

your height. Extend a little light shining through your fingers.

Hands on the knees. Fold. Good. Eyes up. Chest up, chin up. Taking

a look. Good. We put that together.

[Music] Breathe. Take a moment to sense the personality in this beautiful song. Toe,

heel. Right here. Toe, heel, toe, heel. Take it around

and back. Give me that day look that I love and

make. [Music] Toe heel.

[Music] Find the flexibility in your ankle joint, your wrist joint.

Toe, heel, toe, heel. Take it around

and back. And the stars shine through the

fingertips. Dancing a little louder. Bringing your

hands to your knees. Fold. Eyes up.

And take a look. A look. Good. A little stretch here for

the front of your chest and the head and the eyes. Looking.

[Music] Let's go back to the toe and the heel.

Toe heel. Toe heel [Music]

as well. Now inviting in a little positive change

with the scaffolding in the movement [Music] of the brain and the body

connecting together. for the toe and the heel. Toe heel

around and back. The star shines

through your fingertips. Hands on your knees. It's a bold. Eyes

look. Eyes look. Coming on back for the toe. Heel. Toe.

Heel. Toe. Lift yourself up.

Bring it back to you. Toe.

Yeah. Love has the power.

Toe. Now we dance.

And we can sing this louder. Toe heel.

With your movement, your body's way. And the star shines through the

fingertips. Reaching. Reaching.

Leaving the heels up. Hands on your knees. Holding.

Looking. Looking. And then add.

[Music] If that's comfortable for you, good. Yeah.

Letting the hands be heavy as you swing. Swing through the shoulders coming up.

And now we have a toe tap. Toe toe toe.

Now adding in the arms when you're ready. Otherwise, it's the sensitivity

in the toe toe. Toes. Beautiful. Now if you please

squeezing the thigh up good the palms lift. Lift. Yes. Yeah.

Couple more. Lift. Yeah. And then relax.

Hands on your head.

Breathing. Wipe the dust off your face.

Good. Now both wrists. Wrists. Push

from the inside out.

Drawing this big love heart right here around your body.

take an opportunity to appreciate the self-love and care that has brought

you to this dance today. Okay, I'm going to finish our replay here and um I'll

ask you guys to please unmute yourselves and we can have a little chat. Wonderful. Thank you.