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From Module 4, Movement and exercise

Procession walk

A slow walking dance, inspired by the Polish polonaise.

Time
2 to 5 minutes
Level
Gentle
Position
Standing or sitting
Equipment
Music you like, if you want it
Space
A room, a corridor or outside

Step by step

Show the steps for
  1. 1.Put on slow music, or count quietly in your head.
  2. 2.Walk forward in time with the music.
  3. 3.Let your knees bend a little with each step. Move smoothly.
  4. 4.In a group, walk in a line. Two women can hold hands up high to make a bridge, if they want to. The others walk under it.

Sitting down

Sit tall and walk your feet on the spot in time with the music. Raise and lower your arms slowly.

Make it fit you

Easier

Walk more slowly. Keep your arms down.

Harder

Walk for longer, or lift your arms as you walk.

Sources

More exercises like this

All exercises

  • Side-step line

    A side-step dance, inspired by halay and dabke.

    Time: 2 to 5 minutesLevel: Gentle Can be done sitting

  • Singing ring

    A slow walk in a circle while you sing, inspired by Norwegian and Ukrainian circle dances.

    Time: 2 to 5 minutesLevel: Gentle Can be done sitting

  • March on the spot

    A gentle start that gets your body ready to move.

    Time: 1 to 2 minutesLevel: Gentle Can be done sitting