--- In this warmup, you prepare yourself as a dancer of all levels optimally for dancing. A thorough warm-up promotes blood circulation, increases the mobility of your joints, and gets your muscles ready for the demands of dancing. Especially your feet, ankles, hips, shoulders, and neck are the focus, so that you move safely and reduce the risk of injury. Use this time to prepare your whole body for movement. --- Start standing, feet hip-width apart, arms relaxed at your sides. We begin with mobilizing your feet and ankles. Lift your right foot slightly off the ground and slowly circle your ankle outward. Focus on working from the ankle while keeping the leg relaxed. [Pause 8s] Now circle your right foot inward. Feel the movement deep in the ankle. [Pause 8s] Now switch to the left foot. Lift the left foot slightly and slowly circle the ankle outward. [Pause 8s] Now circle your left foot inward. This activates the stabilizing muscles in your feet and prepares your ankles for dancing. [Pause 8s] --- Now come dynamic foot rolls to activate calves and feet. Stand upright. Slowly roll onto your toes, lifting your heels as high as possible. Then lower your heels and lift your toes off the ground. Alternate between rolling onto the toes and lifting the heels, then rolling onto the heels and lifting the toes. Move smoothly and feel the stretch in your foot and calf. Do this movement for thirty seconds. [Pause 15s] Continue alternating between toes and heels, keeping the movement calm and controlled. This prepares your lower legs for jumps, turns, and quick steps. [Pause 12s] --- Now activate your hips with hip circles while standing. Place your hands on your hips, feet remain hip-width apart. Draw large, slow circles with your hips in one direction. Move as far as possible while keeping your upper body relaxed. [Pause 15s] Now change direction and circle your hips the other way. This increases mobility in your hips and loosens the lower back. [Pause 15s] --- Now it's the shoulders' turn. Stand upright and begin with large shoulder circles forward. Pull your shoulders up to your ears, then forward and down. Focus on a smooth, controlled movement and feel how your neck and upper back relax. [Pause 15s] Now roll your shoulders backward, opening your chest, pulling the shoulders up, back, and down. [Pause 15s] --- Now mobilize your neck with gentle half circles. Tilt your head to the right side, ear toward the shoulder. Slowly roll your chin to your chest and then to the left side. Continue this gentle movement from right to left for fifteen seconds. Keep your shoulders relaxed. [Pause 15s] Now change direction — roll your head from left to right for another fifteen seconds. Move slowly and without pressure. This releases tension and prepares your neck for expressive movements. [Pause 15s] --- To finish, follow with a gentle shaking of the whole body. Stand upright and gently shake out your arms, legs, and torso. Keep the joints loose, feel how the last tensions disappear, and get your whole body moving. [Pause 15s] Keep shaking, let the movement flow through your whole body. [Pause 15s] --- You are now warmed up and ready to dance. Through this warmup, you improve your coordination, protect your joints, and connect body and mind before every session. Feel free to return to this routine anytime — your body will thank you, and your movements will become stronger, lighter, and more controlled. Enjoy dancing! ---