Nice and warm now. We are going to get in to the hips the torso and spine. We are going to be doing a little waking here. So we are going to take four steps in one direction. 1, 2, 3, 4, 1, 2, 3, 4. To ups with foot. And again, 2, 3, 4. Looking forward. Get a little bounce on the shoulders as we do this, a little walking in a circle and the body down. Bend the knees. Bring the whole body down. Spine rolls, wipe the spine slowly. Bring the whole body down as far as you can and then flip the head back very slowly being careful of the next.
And walking again. You let the hands do whatever they feel. Walking on the circle, going. 1,2, 3, 4, 1, 2, 3, 4, 1, 2, 3, 4. Back to center, let us go spine wipes, slow rolling the spine down and up. Loosening out those vertebrae in the spine. Getting the energy flowing. Let us do little steps of the side. Tap the foot to the side and back to center and let us go to the other side. Tapping that foot and back to center, get a little bounce in the shimmy and the hips. You can even shake them out as you this.
Now, we are going to turn all the way around. So you tap to one side, turn. Top to one side, top to the other side, fully turning, come back to center in the other side. Back to center and we are going to do a little spinning here with the tap, for around. Tap, 2, 3, 4, other way, 3, 4, with the arm, 3, 4. Other way, 3, 4, nice. Basic spin, very slow so you can learn how to spin. Back to center going to spine rows. We really warming up the spine here are getting the hit going in the body. And the step to the side again. Get that sass in the hips. Tapping the one side and now the other. Back to center and tap and turn. Tap, turn. Back to center in the other way. Back to center and turn in the circle, getting a little spin going. And raise the arm.
Let us go with the arm. Very gracefully here. Down with the spine again. Back to center, get those knees apart. Hips down, spine down, roll it up and down, up and down. Show me the hips. Take the arms out. We are going to keep the arms here for quite sometime during a lot of steps with the hips. Do a hips scoop from side to side back. Smooth scoop. And now little bounce for the butt. The butt bounce. Bounce forward to one side, forward to other, four bounces. Keep the arm strong, hold them up.
And now, slide the hips again from side to side. And now the shoulders, just the shoulders. Keep the hips in place. And now the scoop smooth scoop from side to side. Get the butt bounce going. Yes, bounce it from side to side. Keep it bouncing and roll the spine again down in the center, really warmed up with that spine now. Your body can be loose and ready for belly wood action. African arms let us roll the arms out one at a time. Two times on one side. Double, really open up the shoulders and the ribs, and the chest. The torso was loosening up. And now staying with the legs like this. Let us swim with the arms, take the head with it. Let yourself go. Swimming back now, backstroke twice on one side. 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, swimming forward. Let the head keep going, swimming. Back to center get assuming in the hips here. That is right.
Nice work. We have warmed up the spine.
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