Hello I'm Louise from Attenborough Arts
and today we're going to be doing a fun
inclusive wheelchair dance session for
you to have a go at home.
Before you start just make sure
you've got enough room around you so you're
not gonna hit
anything or anyone or injury yourself
and if at any point in the class you
think
Oh um I'm not sure that moves quite
right for my body it's not that you
can't do it it's just that
i want you to do it in your own way
you're the dancers there's nothing wrong.
So if for example
you can't lift your arms all the way up
and you can only lift for example
a shoulder or you need some a glamorous
assistant to help you lift your arm up
that's absolutely no problem that's
exactly what we're here to do.
Okay so before we get started with the
main routine , I think we should start
with a warm up
so let's get going!
Lets turn that up a bit for you can hear [Music]
Okay so we're going to start by lifting
putting our arms up and reaching
forwards
wiggle those fingers
stretch forwards. Nice! 
And then we're going to reach all the
way up to the sky looking up with our
heads
going to lower those fingers down
and down to our knees. Now we kind of
want to reach down towards our toes
and then I want to roll all the way up
and lift bring our shoulders right
up towards our ears lovely and relax
them down. Now lift one shoulder up
and down and the other shoulder up
and down and now both shoulders in some
nice circles
lovely. Now we need to look with your
head towards the left
and take it down all the way to the
right
and back again.
Now let's give those hands a shake get
some blood moving
shake and push it forward reach it
forwards as far forward as you can
then we're going to reach to the side
and forwards
and the other side and forwards and then
we shake it down low
and shake it up high!
...and shake it in the middle.
Okay!  We are going to tap our shoulders, tap our head,
back to our shoulders and then just down
one arm
just waking it up being o'h yeah this is my arm'
and the other side,
all the way back up there's a nice shoulder roll.
Okay. Now if you can, you might not be able to see mine. I want you to circle your ankle
or someone could just give you a nice
little bit of massage.
Okay i'm going to top the other side
give your ankle a nice circle
if possible. 
Or like i said someone could just give
you a nice little massage down there.
Okay so now I want you to reach to your knees.
Put one hand on your shoulder, put one
hand on your shoulder,
put two hands on your head, put two
hands on your shoulders
put two hands on your tummy that's it!
And now give it all a shake off
and hopefully you're feeling a little
bit warmer now. I certainly am! 
Its woken me up. Okay so this week's session
we're going to be focusing on
rhythm and timing and feeling the beat
in the music and feeling a beat in our
bodies.
So just before we get started with our
main routine I think it'd be good just
to remind ourselves of
beats and counts of music so all
together I want is just a clap
for eight counts. So most conventional
music that we'll be dancing to
is in counts of eight so that's what
we're going to do now so all together
we're going to clap
1,2,3,4,5,6,7,8,
Amazing now i want to do
that one more time but
clapping uh clapping in all different
places so you're going to go
1 2 3 4 5 6 7 8
one more time ! 2 3 4 5 6 7 8
Fantastic! So we've got those
counts in our heads now
So you can actually we're gonna mark
that music  by tapping anywhere on our
body we're gonna do it a little bit
faster.
So don't copy me do whatever you want
to we're gonna count ready....
5,6,7,8
1 2 3 4 5 6 7 8
do one more time 2, 3 , 4, 5, 6, 7, 8
Okay so throughout 
this routine at any point if
you lose it with the music a little bit
or actually you want to try it with some
different music afterwards,
just remember that count of eight the
whole time that's gonna keep us on track
okay so actually, don't need any music
and if we're ready to start with our
routine so the very start of the song
we're just going to be tapping on our
knees
so we do that for eight counts and once
you've done that when you take your
right hand and reach all the way onto
the end of your knee.
If you've got a tray then you're just
gonna be reaching forward to the front
of your tray.
So we're gonna reach with our right hand
then we're gonna reach with our left
hand
then we're gonna put our hand on our
shoulder and our hand on the other
shoulder
and then we're going to lift our
shoulders up and down.
Okay so from the beginning we're tapping
1, 2, 3, 4 
We're going to tap
1, 2, 3, 4  lift up
Okay. now after you lift our shoulders
we're going to make a lovely
big almost like a sunshine that's coming
out which actually hasn't happened for a
couple of days but hopefully it will
soon.
So we're going to take our fingers we're
going to wiggle them all the way out
all around do the big stretch all the
way down
onto our knees. So then one more time
it's going to get all the way up
all the way around and I'll go down that.
Okay we'll do one more bit and then
we'll try it all with the music so
after using my big sunshine i'm going to
turn your chair one quarter turn
to the right. So sadly i don't have any
wheels so i'm just going to
be gonna turn to the right then you come
back to the middle
bring it down to the left and then
you're going to come back to the middle.
Reckon you can all do that? I think so if
you can
move your wheels and do it yourself i'd
absolutely love you to try that at home.
If you've got a glamorous assistant who's
giving you a bit of a helping hand
perfect! Okay let's try that with the
music from the beginning.
Okay [music]
So we're going start with the tapping.
Ready, 5, 6, 7, 8
Knee, knee
shoulder, shoulder
up and down
up and down
Sunshine!
2, 3, 4 , 5, 6, 7, now we turn
We turn to the right, 2
To the middle, 2
to the left, 2
to the middle
Okay so once you've done that once we've
turned to the right and to the left
right to the left. I'm gonna do one
of my favourite moves that just makes me
feel good is a nice shimmy! So
we're gonna move our shoulders depending
on what your chair's like and how you
feel
you can move forward and backwards but
if it's more just your shoulders up and
down that's totally fine.
So just to recap we've turned to the
right middle
left in the middle and we're gonna
shimmy for 4
counts. Once we've done that I want you
to turn
all the way around on the spot. Again I
can't do it so I'm going to walk around
my chair
that you guys have got the super cool
chair so I want you to be turning all
the way around so we're going to turn
round 4, 5, 6, 7, 8!
Okay so once you've gone all the way around
I then want you to lift your
right arm up and down
and you're left arm up and down. I'm gonna do it one more time.
Lift up and down. Lift up and down. 
 Okay it's quite a lot but I
think
one more thing we're going to add on
here. So we're then going to be doing a
Mexican wave arms
which I know you've been with me at loads of times!
It's super fun especially if
you've got siblings in your family or
your mum dad or parents or whoever else
could help you
It's quite fun with lots of people in
the right so we're going to lift out one
arm up
all the way to the other side and then
all that way to the other side. So if
you're holding hands it will look super
cool because you'll all be in a row.
But I think if you're on your own it looks pretty cool too!
Let's try all of that from the beginning
with the music copy along with me 
and we'll see how we get on! Ok ay!
[Music]
Start with the tapping
and 5, 6, 7, 8
Hand, hand,
shoulder, shoulder
up and  down
up and down.  We're gonna lift up
2, 3, 4, 5, 6, 7, 8 we can
turn 2
middle, 2
left, 2
back 2.
We're gonna shimmy
Shimmy!
one more time, Shimmy!
Now you're gonna turn around all
the way on the spot
1, 2, 3, 4, 5, 6, 7, 8
Right arm up
down left arm up down one more time
right arm up down left arm up
Mexican wave!
1, 2, 3, 4, 5, 6, 7, 8
okay so that's quite fast so
i reckon let's do it one more time just
so we've got that
in our bodies and then we'll add on the
final little bit!
So nice and lively
tap those knees!
Ready and 5, 6, 7, 8!
one two three
four five six
seven four times one
two three four
five six seven
now we turn all the way round two
three four five
six seven eight right arm
up and down
and up and down
and repeat back up
two three four
five six seven
eight great so there's one tiny bit that
we're going to add on there so after
we've done
our next wave we're going to get all the
way around with our torso now depending
what kind of movement you've got
this might be super possible for you so
what you could do
is rather than going round with your
body this is one move that you can do
or we could have our chair and we could
be going look to the right side
to the side and you could be doing your
hands as you're
being pushed from side to side so this
is the move
or this whilst you're moving so that's
good
so we're gonna add that on at the end
and then the whole thing starts again so
it's super easy so once we've done that
we go back to having our hand on our
knee handle on the
shoulders and shoulders so the pipes of
this routine is i kept it quite simple
so it could be repeated multiple times
or if you're feeling really creative
wanted to choreograph a little bit at
home you could make up your own
moves that build on the simple ones that
i've done so you might be much more
inventive than me
and might be quite a fun way to spend
the afternoon okay
so we're gonna go from the top two times
three
follow along with me you've got this
we've gone let's
do this
tap those knees
ready five six seven eight
one two three
four five six
seven now we pull some time one
six three four
five six and now we
shimmy one
five
one more time reaching up
one two three four five six
seven eleven six we're
from the beginning again are you ready
one
two three four
five six seven
eight sunshine two
three four five
six seven and ten to the right
one two three
four five six
seven eight shimmy you're moving those
shoulders
one more time ready for the turn
turn your way around one
two three four
five six seven nine
arms up one six
three five
six seven eight
one two three
four five six lift up your hand if you
can and now we're gonna mix away
have a really fantastic finishing pose
or whatever you want it to be well done
give yourself a
round of applause that's a whole three
minute dance that you have learned and
it's super simple
repeats nicely so you can either keep
practicing and get really good at it or
if you want to be inventive
and add something on yourself that'd be
amazing
okay so that was a really great class
and now i think we just need to
cool our bodies down so we don't give
ourselves any injuries or anything as
we've been doing lots of moving
today so with this bed i'm just going to
put the music on and you can just copy
along with me
for about three minutes to cool
ourselves down
you just get my song
okay let's do this
okay so we take a really big breath in
i want to reach forward like we did the
warm up
and back towards yourself
one more time all the way forward
and then bring them down to your side
all right till your head down
clean up and if you can look up to where
your wall meets the ceiling
back down to your knees
one more time all the way down
and
as she
on the other side
and give his hand a shake take him down
live
nice now if you've got room in your
lounge just go for a little wheel around
nice and slowly don't crash into
anything
come back to the middle do a big breath
in with me
give yourselves a round of applause
fantastic thank you so much for dancing
with me again this week
i really miss being in the studio with
you all but i hope you're enjoying my
classes from my
lounge and um yeah hopefully we can be
dancing together soon i'd love to
hear if you've made up any of your own
choreography let hannah know
and i'm sure she even passed something
on to me take care see you all soon bye
