How to gyrate dancing
How to feel great when you gyrate – let’s dance!
Dancing is a brilliant way to get your wellbeing back. Here are my ten top-tips for how to feel great when you gyrate.
1. Find your groove and get moving
Put on a piece of music that you LOVE and feel the effect it has on your body. Feel the way the music makes you move. That’s groove. Dancing doesn’t start with the steps you make – it starts with a feeling deep inside.
2. Variety is the spice of life
Mix things up. Dance is an umbrella term which covers hundreds of different styles of movement and music. Each style of dance has its own personality and character. Get to know as many different dance styles as you can.
3. Keep it friendly
It’s important that you dance with people you like. If it’s an online class you’re doing from home then pick one with a friendly, engaging instructor. If it’s an in-person class in a studio or nightclub then pick one where the other dancers are warm and welcoming. If you’re dancing alone in front of the mirror – then love dancing with yourself.
4. Move your mind as well as your body
Dancing is as much a stimulator of your mind as it is your body. Some forms of dance demand a lot of memory and learning, some activate your attention, and some stimulate your spatial awareness. Pick a form and level of dance that tickles your mind, without overwhelming it.
5. Wag your tail
Dancing gives us a tail to wag – it’s fantastic for the expression and communication of emotion – and helps pent up emotions become free. Where else can we feel and express such a wide range of emotions? – dancing is the emotional equivalent of squeezing water from a sponge
6. Get physical
Give yourself a full body and brain workout when you dance. We might dance with the parts of the body that we can see (arms, legs, torso etc.) but we also dance with the bits of the body we cannot see too. Did you know, that dancing stimulates your brain, the production of neurohormones and lots of your internal organs too.
So shake it up – and get physical with your whole body.
7. Relax
Bring it home, cool down, and relax. It’s important that you take a moment at the end of a dance session to cool down your body and your mind. A deep sea diver needs to decompress as they come to the surface – so do dancers, before they leave their dance world.
8. Pause and reflect
Take some time to think about your dance experience. What did you enjoy? What did you find challenging? What was the environment like? How did your body and mind feel? Would you like to experience that again?
9. Plant your dance and watch it grow
Dance is a gift. Spread the love of dance by taking your movement and planting it in unusual or barren places. Dance on the beach, in the office, on the bus. Pass it on. Pass on the gift of groove.
10. Get in to a groovy habit
The best way to feel great when you gyrate is to dance often. Make a habit of dancing. Start with a 15 minute session three times a week and build it up from there.
Find your groove and get your wellbeing back.
Conclusion
There is a strong body of evidence suggesting a link between dance and mental wellbeing – such that engaging in dance-based activities can have a positive impact on many different aspects of wellbeing. Follow these ten steps to feel great when you gyrate.
Dr Peter Lovatt
July 27, 2022
Not sure where to start?
Try the Move-Assure Dance for Mental Wellbeing 20-week programme with Dame Darcey Bussell and Dr Peter Lovatt.
Want to learn more about the amazing power of dance to transform lives? Read The Dance Cure: The surprising secret to being smarter, stronger, happier, by Dr Peter Lovatt
Want to learn more about the Psychology of Movement and train to be a Movement in Practice Facilitator? Then have a look at the full range of our courses at www.movementinpractice.com/courses
About the Author
Dr Peter Lovatt is an expert in dance and movement psychology.
He is the original Dance Psychologist and is sometimes known as Dr Dance. He’s been studying Psychology, Movement and Dance for over 25 years. He is the author of The Dance Cure: the surprising secret to being smarter, stronger, happier (2020) and Dance Psychology: the science of dance and dancers (2018) and he is the co-founder of Movement in Practice. If you would like to train in the Psychology of Movement and qualify as a Movement in Practice Facilitator please visit www.movementinpractice.com
The Dance Move Glossary – 50+ Popular Moves To Know
Welcome to STEEZY's dance move glossary!
Think of it as a wiki-page that covers the most popular dance moves from viral videos, club dance floors, and Hip Hop history – basically, all the moves you might wanna learn as a beginner dancer.
Each move in the glossary comes with a little background info, a demo video, and a link to a FREE tutorial so you can learn it step-by-step on STEEZY Studio.
Use this post to look up that one move you’ve always always wanted to learn, or brush up on all the most popular moves at once.
Got a move that you wanna learn that's not listed here? Comment below!
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This dance popped AWF on TikTok in 2021.
It’s normally done facing away from your camera, as if you’re walking away with a fun little bounce in your step (and booty 😜).
Watch the move demonstrated here:
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A Body Roll is one of those undeniably sexy dance moves that everyone should learn, and this arched back version really turns up the heat!
It’s popular on TikTok because it allows you to highlight your booty despite the fact that it’s not too difficult to learn.
Watch the move demonstrated here:
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This move has been a favorite of trending music artists like Megan Thee Stallion and TikTokers worldwide, but it’s actually been around for the majority of the 2000s!
Even though the move mimics a baby throwing a tantrum on the floor, the booty popping motion makes it suggestive enough for any baddie routine. ;)
Watch the move demonstrated here:
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The “Bang Bang Bang” dance move, choreographed by Parris Goebel, is legendary for how it blends sharpness and fluidity with total ease.
Even years after the song release, this move is still gaining new fans!
Watch the move demonstrated here:
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The Bankhead Bounce comes from west Atlanta, which is known as “Bankhead.”
It was popularized by an Atlanta rapper named Diamond Atkins who also made a song to go with the dance.
Watch the move demonstrated here:
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No surprise, the 90s TV show The Simpsons was the inspiration for this move!
The arm position and gliding motion is meant to mimic the stance Bart Simpson would use when riding his skateboard on the show.
Watch the move demonstrated here:
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This dance was created as part of YouTube comedy skit by @youfunnyb.
He used the dance as a goofy moment in his video, so approach this move with a sense of fun and playfulness!
Watch the move demonstrated here:
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The dance move Biz Markie, named after the late rapper Biz Markie, is an energizing move that you can use in social settings while hanging out on the dance floor.
With that swaggy arm swing and hip movement, you’ll be well on your way to looking groovy and cool.
Watch the move demonstrated here:
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This move is super popular on TikTok and it pops~ up in a lot of dance routines, so if you love a sexy little moment, the Side to Side Booty Pop is for you.
It allows you to make eye contact with your audience in the front while you lift and pop your booty on both the left and right side.
Watch the move demonstrated here:
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This move was popularized by the rapper Blueface and his song “Thotiana.”
Throughout the music video, Blueface and his friends hit the Bust Down as they groove to the song.
Watch the move demonstrated here:
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This move comes from a Miami rap group called Gucci Crew II, who had a song of the same name and would do this dance along with the song.
The name of the move and song references the line of Cabbage Patch Dolls that got popular in the 80s.
Watch the move demonstrated here:
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The “CitiRokk” was popularized by dancer and TikToker Cityboyrio in 2018.
He started doing this specific set of grooves on TikTok and it took over the entire app within months!
He was inspired by Chris Tucker’s character in the popular movie Rush Hour, who dances in his car with Jackie Chan.
Watch the move demonstrated here:
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The original Dougie dance was inspired by Dougie Fresh and his smooth dance style.
Eventually, the move made it to California where it took on elements of the Jerkin’ movement.
Watch the move demonstrated here:
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The “DDU-DU DDU-DU'' dance move, choreographed by Kyle Hanagami and Kiel Tutin, is one of those moves that will have you feeling like a real boss.
It serves some seriously quick arm movement sprinkled with a bit of sass.
Combined with the incredible visual and the BOP of a song itself, the “DDU-DU DDU-DU'' dance shook the K-Pop industry and all of its fans.
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The “Fancy” dance move, choreographed by Kiel Tutin and Lee Jung lee for TWICE, has a fun, bubblegum bounce to it that's unforgettable!
If you're a Once, or even just a general K-Pop fan, this move is a must-learn.
Watch the move demonstrated here:
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The Floss first started taking off when a young dancer known as The Backpack Kid posted videos of himself doing the dance on social media.
It took over every social platform and news show, and every celebrity wanted to prove whether they could do the deceptively tricky-looking move.
Watch the move demonstrated here:
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Long before groups like BTS and BLACKPINK became household names in the US, Psy was making history with his smash hit and music video for "Gangnam Style"!
The signature "Gangnam Style" dance move, choreographed by Lee Ju-sun, has a super cheerful element to it with its bouncy steps.
If you want to have fun while working on your stamina, this is the move to do.
Watch the move demonstrated here:
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Back in the 2000s, "Gee" by Girls Generation held the title for one of the most viewed K-Pop music videos on record!
And just like the song itself, the main “Gee” dance move, choreographed by the SM Choreography Team, has a cute but sassy vibe to it.
Definitely a K-Pop move you don’t want to miss out on!
Watch the move demonstrated here:
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The Grapevine is one of the oldest moves that people still do today, dating back to early 1900s Ballroom dancing.
But in Hip Hop and street dance, it’s less about gliding across the floor and more about bouncing and grooving to fun music.
It’s THE perfect footwork pattern for line dances or any move that travels across the floor.
Watch the move demonstrated here:
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A hair whip adds an extra flirty touch to any sexy choreography and it translates easily to casual dance settings like the club!
If you really wanna slay the dance floor, this move is a must-learn.
P.S. Keep in mind, you don’t need to have a bunch of hair to do the flip motion.
It’s really more about the attitude. ;)
Watch the move demonstrated here:
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This move first emerged in the Jazz dance era as a side to side move that could be paired with the Charleston.
Eventually, the Happy Feet was re-adapted by House and Hip Hop dancers to involve a jumping motion that could work with fast-paced club music.
Watch the move demonstrated here:
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The move “Hit Dem Folks” was coined and popularized by Georgia rapper Bankroll Fresh in 2015.
It was originally considered the dance move for non-dancers - you know, the people who would be out and about at clubs or parties, but didn’t do a lot of dancing... unless something with a fire bass beat came on.
Watch the move demonstrated here:
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Ever see the “Flex” music video by Rich Homie Quan where he’s hitting a little groove?
Well that little groove inspired a huge viral dance!
Rapper iHeartMemphis loved the groove so much that he created a short dance based entirely around it, along with a song and music video called “Hit the Quan” as a tribute.
Watch the move demonstrated here:
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In the 90’s, a Hip Hop group called Digital Underground came out with a song called "The Humpty Dance."
The dance they did in the music video got so popular, that it became party staple.
The Humpty Dance can feel like a full-body workout but it's super fun to do!
Watch the move demonstrated here:
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Remember the show Soul Train from back in the 60’s and 70’s?
The original “Jerk” dance move comes from that era, but since then, it’s been modified and revamped for the 2010s.
It was created for freestyling and dance battling, but now, it’s a popular social dance too.
Watch the move demonstrated here:
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This viral social dance comes from Zay Hilfigerrr and his song “Juju on that Beat.”
It’s meant to be done at parties when you just wanna swag out with friends.
Watch the move demonstrated here:
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Knee spins can be executed with a feminine or masculine energy, making them a universally loved move.
And while they may look tricky to execute, they’re surprisingly simple!
Watch the move demonstrated here:
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The “Love Shot” dance move, choreographed by Mihawk Back, is all about starting off sharp and ending with a wavy body motion.
It's a move that's universally loved by K-Pop fans since it has such a powerful vibe!
Watch the move demonstrated here:
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The “Mic Drop” dance move, choreographed by Lyle Beniga, has a swaggy vibe that'll have you feeling yourself!
Plus, it's the perfect move to break out when you wanna imagine you're putting some haters in their place. ;)
Watch the move demonstrated here:
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This move was popularized by rapper 2 Milly’s song and music video, “Milly Rock.”
It’s full-body, swaggy dance that’s perfect for social settings.
Watch the move demonstrated here:
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The Monestary dance move was named after a popular dance club in St. Louis, called club Monestary.
Some call this move the Chicken Head, while others say it’s similar to the Chicken Head.
Bottom line is, when it comes to social dancing and party scenes, the Monestary is a fun groove that'll work with a lot of songs.
Watch the move demonstrated here:
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The Moonwalk is one of the most popular dance moves of all time.
It was popularized by Michael Jackson, however, the dance existed long before MJ took the stage!
It was first called the Backslide, and you could see it being executed by dancers as early as the 1930s, especially in Jazz performances. It later became a staple in the Popping community.
Watch the move demonstrated here:
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This dance was created by the rap group We Are Toonz who had a song called “Drop That #NaeNae.”
It’s frequently paired up with the Whip dance move, and it’s all about wilding out and having fun on the dance floor.
Watch the move demonstrated here:
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This version of the Smurf blew up in the 90s at clubs and parties.
It’s a great Hip Hop move that you can add your own swag to since it allows you to both bounce and rock to the beat!
Watch the move demonstrated here:
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This move is a hot girl staple that you’ve probably seen in tons of TikTok routines and dance videos!
It’s simple, sexy, and easy to apply to any vibey song.
Watch the move demonstrated here:
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This move was named after the preppy college kids who were starting to go to clubs in the 80s.
The kids would do this easygoing rock move in order to keep themselves from sweating in their nice clothes!
Watch the move demonstrated here:
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The Reebok was named after the Reebok shoe brand just as it was taking over the shelves during the 1980s.
The move is often paired up with the Cabbage Patch since both moves became crazes around the same time.
Watch the move demonstrated here:
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The Reject is a foundational movement of Jerkin' – a Hip Hop style that comes from California.
It's meant to look like you're skipping backward as if you're rejecting something in front of you.
Watch the move demonstrated here:
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This dance is named after the 90s movie Who Framed Roger Rabbit.
Your arms and legs are meant to look floppy and silly like an animated cartoon character!
It’s the perfect move to use with a fun 80s or 90s Hip Hop track.
Watch the move demonstrated here:
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The Running Man was arguably one of the most popular social dances throughout the 80s and 90s.
It was featured on TV shows like The Fresh Prince of Bel Air, and tons of celebrities would use the move in music videos and stage performances.
It’s all about pumping your arms and going full out to match the energy of the song you’re getting down to!
Watch the move demonstrated here:
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Ah, yes! That one TikTok move that’s popped up in every other dance challenge!
I mean, who doesn’t want to try this smooth combo move with hip action, right?
The Scoop Arm Into Hip combo allows you to look both sassy and powerful at the same time, so be sure to make eye contact with your audience (or camera lens) and exude some confident energy as you hit it.-Step-18.jpg/aid1640374-v4-728px-Shuffle-(Dance-Move)-Step-18.jpg)
Watch the move demonstrated here:
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You may have seen it on Fortnite, but the Shoot was originally popularized by the rapper BlocBoy JB and his song “Shoot.”
Then, it became even more popular when BlocBoy JB brought the dance to his music video collab with Drake for “Look Alive.”
Watch the move demonstrated here:
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The “Sorry, Sorry” dance move, choreographed by Nick Bass and Trent Dickens, is basically a bounce with a cool hand gesture.
Since Super Junior was one of the first K-Pop bands to become a mainstream, global success, this move is still considered a favorite over a decade after it came out!
Watch the move demonstrated here:
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The Spongebob was originally created in the 90’s as a Baltimore club dance. Baltimore club music was known for it’s fast-paced music so that’s why the dance is so bouncy and quick.
The Spongebob became even more popular amongst dancers in 2010 during the Jerking era.
What’s funny is that the name has nothing to do with the cartoon SpongeBob! The final name for the move emerged on the streets of Baltimore, but the cartoon wasn't a cited inspiration for the move when it first appeared in clubs.
Watch the move demonstrated here:
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The Steve Martin is one of those dance moves that can't help but smile while doing – it’s linked to the famous actor and comedian Steve Martin!
Some of the crazy moves he used to hit in 70’s movies became the inspiration for this dance, which went on to become even more popular in the 80's.
Watch the move demonstrated here:
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The Swagg Bouncee was popularized by choreographer Lil Rich Swagg who would use the groove throughout his choreography and social posts.
You wanna stay steezy throughout the move by keeping a laidback, confident energy as you rock from side to side.
Watch the move demonstrated here:
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Taemin's “MOVE” dance routine, choreographed by Koharu Sugawara, is known for being a tricky piece to master.
But the most popular move from the choreography is all about the theme, “less is more."
A life lesson intertwined in a dance lesson?! We are here for it!
Watch the move demonstrated here:
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The Carlton dance move was popularized by the show The Fresh Prince of Bel Air.
The actor Alfonso Ribeiro, who played the character Carlton and created the dance, has said he was inspired by the movements Bruce Springsteen makes in his video, “Dancing In The Dark.”
It’s meant to be a little silly and comedic, so have fun widdit!
Watch the move demonstrated here:
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Similarly to the Reebok, this move is named after a well-known shoe brand – Fila!
There are two versions of this move that are based on slightly different grooves, but the moves are similar enough that you can learn ‘em both and use them to the same song.
Watch the move demonstrated here:
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This move was popularized through a TikTok challenge where groups of friends would walk in front of the camera one at a time and Throw it Back right on the bass beat of the viral “Throw it Back” sound from TikToker Tay.
Due to the body rolling and booty movements, the dance is considered pretty feminine, but if you’re a guy, fear not – it looks good on everybody.
Watch the move demonstrated here:
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Though it’s nothing new, Twerking has become one of the most popular dance moves in current culture.
So if you’re ready to hop on the Twerk train, this basic version is the best place to start!
Watch the move demonstrated here:
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Twerking in a squat position is another classic baddie move, but this version allows you to play with your levels a little more!
And ever since Megan Thee Stallion released “Hot Girl Summer,” dropping into a squat position for a ground-shaking Twerk has been the go-to move for femmes everywhere.
Watch the move demonstrated here:
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Learning how to shake your booty is surprisingly easy – you just have to go into the process with a relaxed attitude (and relaxed muscles ;))
Contrary to popular belief, you don't need a ton of junk in your trunk in order to make it shake.
It's all about rocking your hips from side to side and allowing your booty to jiggle by releasing the tension in your back muscles.
Watch the move demonstrated here:
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Twerking on the floor is one of those sexy dance moves that seems to be part of every other routine, workout, and dance challenge!
Learn this move so you can slay on TikTok, in dance class, or in the bedroom.
Watch the move demonstrated here:
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Remember that song by rapper DJ Unk from the early 2000’s, called "Walk It Out"?
That move they did in the video became a fun party dance, that's still used to this day!
Watch the move demonstrated here:
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ITZY's “Wannabe” dance move, choreographed by Lee Jung lee, is a fancy shoulder shimmy that just screams confidence.
As a group, ITZY is all about self-acceptance and self-love, so you can totally bring your personal swag to this one.
Watch the move demonstrated here:
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This dance was created in the early 2000s, but it was repopularized by the dancer King Imprint in 2013 who was emulating driving a car in his videos.
As you do this move, you wanna really emphasize the idea that you’re grabbing a steering wheel and turning it as if you’re about to drift!
Watch the move demonstrated here:
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This hard-hitting, fun dance move comes from Dallas, and was first popularized by DJs!
You want to pretend like you’re running into a wall when you hit the Woah – when the bass hits, you’ll freeze your body and then bounce off that imaginary wall with a little reverb.
Watch the move demonstrated here:
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This is a dance that was recently revitalized in 2011 when a song called “Wop” came out, however, the dance has been around for quite a while!
The Wop actually came out in the 80s, and there were several songs that referenced the dance.
Watch the move demonstrated here:
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The Wu Tang is a fast-paced, strong, aggressive dance that should make you feel like you’re battling someone in the club.
Although, it’s likely that the name has nothing to do with the rap group of the same name!
While the exact birthplace of the Wu Tang is contested, most dancers agree that it emerged in Philadelphia and eventually became a staple move in the Florida dance scene.
Watch the move demonstrated here:
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Rotations and turns in dancing (practice)
- Posture
Rotations are performed with a taut and even body, "coccyx retract", "long neck", chin looks up. This will help you balance and tighten the axle needed for long term spins.
- Dot
All dancers know to "hold the dot" to spin, but I wonder if you can change dot fast enough? In order to rotate long and hard, you need to train a sharp and lightning-fast change of point. The point should be kept at the level of your eyes and a little higher. Don't look at the floor or you'll end up there.
- Alignment (cross)
Concentrate on aligning the line of the shoulders with the line of the pelvis, they should be parallel. If you do not align the lines of the shoulders and pelvis during the beginning of the rotations, you will not be able to catch the balance and your rotation will not be long, a maximum of 3 pirouettes. To do this, you should train in front of a mirror, stand in a relevé and make sure that the lines of the shoulders and pelvis (hips) are parallel. Also, in front of the mirror, you should control the position of the body, become sideways and make sure that you are not leaning forward or leaning too back.
- Balance
When pirouettes, you balance on a half-finger (relev), practice balance without rotation. If you can’t stand on a half-finger without spinning, then you won’t be able to stand in a turn either. Practice balance on half toes without rotation, train both the left and right foot, you should stand eight counts at a very slow pace, this will strengthen your axis. What type of spin do you train, classic turnout or jazz closed? Practice every type of balance until you can, it will come in handy in your career as a dancer, modern show groups use all kinds of techniques.
- Your thumb
Where does your thumb point when you rotate it? If your finger is not pointing in the same direction as your knee, this rotation is not considered correct and you will not be able to achieve a multi-spin. Stand on your half-finger and make sure you don't "clubfoot" that your thumb is pointing in the same direction as your knee.
There is nothing worse than a clubfoot dancer! If the foot is placed correctly, the weight is also distributed correctly and you will be able to build the best axis for rotation. Make sure that during the rotation you do not jump on the half-toe, do not "play" up and down and your instep is stretched as much as possible. Throughout the rotation, you should stand on the maximum possible half-finger.
- Use the dance floor (parquet)
Push off the deep plié floor with all your strength to set the maximum possible rotational energy. Imagine a Devil in a Box spring toy, you push it down into the box and when you open it, it kind of shoots up with maximum force, while you direct this energy into rotation with your hands. Push off from the plié with enough force to get on your half toe and extend your knee, and of course not more than necessary, otherwise you can not resist. Also, there is a technique in which, during the performance of the plie, the dancer exhales and then briefly inhales during the first turn, which allows you to increase the moment of rotation using an additional force.
- Matching shoes
Depending on the choreography, wear specialized dance shoes. It is not recommended to do rotation without shoes, you can comb the skin on the balls of the feet.
- Arms
Have you noticed that when doing a series of pirouettes, the arms are closer to the body in subsequent turns than in the first turn? Quite right! During a series of pirouettes, it is very important not to lose the energy of rotation, for this the dancer must skillfully collect his hands to the body, distribute energy for each turn, so that in each subsequent turn the hands are a little closer than in the previous ones. Try it in practice, if you do not bring your hands together, then the rotation will not be fast and not long, but if you sharply take your hands to the body, then you will sharply spin at a higher speed. Now that you know what to do, you should train the most important condition - while bringing your hands together, hold the "cross" (the line of the shoulders and the line of the pelvis should be parallel).
- Pulling
Imagine that while you are spinning, someone is pulling you up by the top of your head. This will allow you to keep a straight axis and rise as high as possible on the half-finger with the involvement of the main muscles of the body.
- Practice
Pirouette, like a circus trick, performing a series of pirouettes requires long hours of regular practice.
"When I was preparing to break the world record, I worked out at least three days a week for several hours. And it took about a year for me to start rotating from 19up to 55 turns without stopping," says Lucia Sofía.
Dance Spins - Technique Recommendations
Everyone involved in dancing (and especially styles such as salsa, rumba, Argentine tango, etc.) will be interested to know some of the subtleties and the secrets of performing dance steps. This is especially true for such a complex element as rotation.
Let's talk about how to properly rotate a partner so that she does not fall and fly away)). at the same time look great in the dance.Of course, we are not talking about single turns, but about double, triple and more.0009
Spinning and spinning
As a rule, girls are very fond of showing off their ability to dance cool. And if she's really good at spinning, you can be sure that your partner can't wait for you to spin her.
You can even say this: all the girls (regarding the rotations in the dance) are divided into 2 categories - those who can and love to spin, and those who love, but have not yet learned.
That is why, while performing a dance with a familiar partner, if you know that she easily makes a double turn, try spinning her a third time. Don't stop there.
However, do not overdo it with rotations. It is not recommended for beginners to rotate strongly, since falls very often lead to injuries. The number of turns is an indicator of the level of the couple, and the absence of falls is an indicator of the level of the partner.
Turning Technique and Leading (partner)
- Pay close attention to what is happening around you. This is especially true during the disco, where you can often meet a lot of tipsy personalities. If they crowd near your couple, it is better to move away.
- Observe the lady's stability before, during and after the turn. If it starts to drift, then most likely the problem is in it. In this case, the number and intensity of turns should be reduced. However, if experienced partners lose stability while dancing with you, then most likely it is you. And most importantly, if the partner starts to fall, catch her, by all means!
- Be sure to consider the music tempo. There must be at least one or two scores for each turn.
- 70% of success depends on the preparation for the turn, and therefore this movement should be prepared with great care.
- Calculate in advance the number of turns performed by the partner.
