A SIMPLE WARMUP FOR 6 MINUTES

Now let us do some stretching exercises
Look forward.Turn your head slowly to your left.Hold for 10 seconds.1-10
Return to starting position.
Turn your head to the right.1,2,3,4,5,6,7,8,9,10
Lower your head.1,2,3,4,5,6,7,8,9,10
Up.1,2,3,4,5,6,7,8,9,10
Repeat
Left 1,2,3,4,5,6,7,8,9,10
Right 1,2,3,4,5,6,7,8,9,10
Up 1,2,3,4,5,6,7,8,9,10
Down 1,2,3,4,5,6,7,8,9,10
01min 05s 21

Look forward
Stretch your neck to the right slowly.Hold for 10 seconds.
Return to the starting position
Stretch your neck to the left.1-10
Repeat
Right,left …………
00min 30s 91

Stretch your left arm and put it in front of your chest
Push your left arm with your right hand slightly towards your body.Hold for 10
seconds.
Repeat with your right arm
Again,stretch your left arm 1,2,3,4,5,6,7,8,9,10
Stretch your right arm 1,2,3,4,5,6,7,8,9,10
00min 39s 01

Interlock you fingers and put them behind your head with elbows pushing to the sides.
Keep on pushing until your elbows and shoulders are in a line.
Hold for 10 seconds 1-10
release
Repeat
1-10
00min 30s 32

Put your right hand behind your head.
Hold your right elbow with your left hand and pull it to the left of your body
Count to 10
Repeat with the other hand.1-10
Repeats1-10
1-10
00min 39s 69

Interlock your fingers with palms facing out
Stretch arms upwards
1-10
Put arms straight behind body
Interlock fingers and push them upwards
Remember not to lean forward.
Repeats
1-10
1-10
00min 34s 56

Raise your left arm to the horizontal level with fingers pointing downward
Gently bend your left wrist downward with your right hand.
1-10
Repeat with the other arm
00min 24s 09

Stand with your legs shoulder width apart.
Put your left hand on your waist
Raise your right arm as far as possible and bend your waist to the left.
Hold for 10 seconds
Return to starting position
Repeat with the other arm and count to 10
00min 33s 02

Lift your right leg with your left hand.Hold for 10 seconds
Repeat with the other hand and leg.Count to 10
00min 22s 05

Bend your right leg and keep your left leg straight.
Lean forward slightly.Hold for 10 seconds
Repeat with the other leg.Hold for 10 seconds.
Repeats
1-10
1-10
00min 36s 07

Total:6 minutes

WARM UP EXERCISE

The first lesson am gonna teach you is how to warm up your body and make yourself ready to dance.Better you warm up better you can dance.As i told you before warm up exercise is more important before you begin to dance.With out doing warm up and stretching your muscles will not be expanded and your blood circulation and heart beat will be low or normal.In this condition if you begin dancing there are many chances that you can get injured.because your muscles wont stretch properly and so its too dangerous to dance with out a warm up.The main necessity of warm up is to make you sweat and warm.After this your blood circulation will be high and the heart beat rate also raises.This makes you more energetic.So don't forget to warm up before you dance.

Now Select a nice song taht makes you feel happy and enthusiastic and start your warm up with some of your favorite steps.If you are a beginner just close the door and do what ever step that you feel as dance.Dance very freely and with full flexibility.Elongate your arms and legs up to your capability.Enjoy the song and dance .Dance until you get sweat fully and until u feel warm and hot.

Soon after you complete warm up after a 5 min cool down start doing stretching exercise.This will remove all of your muscular strains and expand each and every muscle and makes it flexible.The warm up and stretching can be done 15min before you dance.The order of doing stretching is from head to toe.(i.e) slowly start from head rotation and so on to the toe.Start very slowly and increase the speed gradually.Now you are ready to do a vigorous dance with out any injuries.You are safe now.