2 for 1: Sade "Lovers Rock" to Nia Routine AO

Fondly called “Flounce” this routine begins and ends with the same song. A fun way to deliver the promise. Notice how you feel in the song at the beginning of the routine, then notice how you feel at the end with the same song. In Nia we define Self Healing as any thing that feels better. If you notice anything feels better, recognize this as self healing and give body gratitude.

Focus: At the beginning of class I introduce the concept flow and bounce, how the body thrives on the dynamic ease. We physically get a sense of shifting our connective tissue by softly moving arms in the circle. We Step In with a question. Choose to step in with what will serve you best for class: flow or bounce.

Cycle 3 Warm Up: In the first song we play with rhythm and flow through the 13 joints, starting with one side, then the other, the whole body. The next few songs follow the choreography to AO, sometimes tight sometimes loose. In Slave Song, the peak of Cycle 4* Get Moving*, I play with the concept of bouncing a ball like playing basketball and acting as if we have high level skills :-). The songs progressively move into flounce (a combinations of flowing and bouncing). Lovers Rock is my favorite song, rich words, music and something magical comes through from flow, bounce and flow. My favorite song for choreography is Immigrant: simple bounce, flow and flounce moves that work forwards, back, lateral and diagonal travel in directions.

At the end of class we often Step Out with a 2 question quiz:

1. what do you choose to step out with to serve you in your day best, flow or bounce?

2. what do you choose to step out with to serve you well if you can choose flow, bounce OR flounce.

Sade Lovers Rock

By Your Side

4:35

Flow

4:34

King Of Sorrow

4:53

Somebody Already Broke My Heart

5:01

All About Our Love

2:41

Slave Song

4:14

The Sweetest Gift

2:19

Every Word

4:04

Immigrant

3:49

Lovers Rock

4:15

It’s Only Love That Gets You Through

3:54

By Your Side

4:35

I Love to Muck About

Something I LOVE about the process of creating embodied choreography is really mucking about.

Turning up the music on my head phones LOUD! Playing the song on repeat, over and over again (hearing my daughter’s childlike voice in my ahead saying “again! again!” as she would when she was little, joyfully playing with something “in a loop” like she never wanted it to end),.

I’ll run for miles, playing with how to pace my stride to the rhythm of the music. Meanwhile, I’ll explore expressive arm and hand movements with the beat, melody, harmony and meaning of the words. This random, unabashed, self engrossed play, whilst running in public places, is likely to the point of looking very weird to anyone passing by!

In the privacy of my own body-mind experience, I feel as if I can do absolutely no wrong. These special moments in time feel radically healthy, restorative, freeing, liberating, self-confidence building and joyFULL.

Today, I filmed a rough first draft after running to the song “we can do better” by Stuart, for about 40 minutes, (10 plays!). I love the delicious details like

• the precision of the percussion in the intro of the song,

• how Stuart provides a fun pattern of 3 then 2 then 1 (or none?) in the lead up to the 3 choruses “we can do better”,

• fun to observe how the middle section “solo” could be a freeDance Yet it also fits into the predictable Verse (storytelling) section.

• I’m amused at how Stuarts T shirt design (one hand print on chest) keeps coming up in my clicks... (movement music matches - we call in Nia “the accidental click”. fun fun fun.

Curious to hear the song?

Check out Stuart.FM

Receive FREE DOWNLOAD of “We can do Better”

Now I want to craft adding kicks somewhere somehow. I also have a ridiculously crazy creative idea about something to do when filming this “for real” shhhh it’s a secret for now.

Can you tell i’m jazzed?!

This is likely the first of several posts where I share my process. I hope it at least amuses you and hopefully inspires you to go get your head phones on and get lost in a good song.

Here’s the first 2 VERY rough explorations. These light, singing along, having fun, “loose” mucking about movement moments are how the embodied process begin. There’s a funny moment on the lower (without music) clip. I was so in the experience I dropped one of my ear buds and am so thankful it didn’t fall in the lake! TBC

2 for 1: Sade "Lovers Rock" to Nia Routine AO

Fondly called “Flounce” this routine begins and ends with the same song. A fun way to deliver the promise. Notice how you feel in the song at the beginning of the routine, then notice how you feel at the end with the same song. In Nia we define Self Healing as any thing that feels better. If you notice anything feels better, recognize this as self healing and give body gratitude.

Focus: At the beginning of class I introduce the concept flow and bounce, how the body thrives on the dynamic ease. We physically get a sense of shifting our connective tissue by softly moving arms in the circle. We Step In with a question. Choose to step in with what will serve you best for class: flow or bounce.

Cycle 3 Warm Up: In the first song we play with rhythm and flow through the 13 joints, starting with one side, then the other, the whole body. The next few songs follow the choreography to AO, sometimes tight sometimes loose. In Slave Song, the peak of Cycle 4* Get Moving*, I play with the concept of bouncing a ball like playing basketball and acting as if we have high level skills :-). The songs progressively move into flounce (a combinations of flowing and bouncing). Lovers Rock is my favorite song, rich words, music and something magical comes through from flow, bounce and flow. My favorite song for choreography is Immigrant: simple bounce, flow and flounce moves that work forwards, back, lateral and diagonal travel in directions.

At the end of class we often Step Out with a 2 question quiz:

1. what do you choose to step out with to serve you in your day best, flow or bounce?

2. what do you choose to step out with to serve you well if you can choose flow, bounce OR flounce.

Sade Lovers Rock

By Your Side

4:35

Flow

4:34

King Of Sorrow

4:53

Somebody Already Broke My Heart

5:01

All About Our Love

2:41

Slave Song

4:14

The Sweetest Gift

2:19

Every Word

4:04

Immigrant

3:49

Lovers Rock

4:15

It’s Only Love That Gets You Through

3:54

By Your Side

4:35