Top 5 Contemporary Dance Moves Every Beginner Should Learn

By Author: dancersgallery
Total Articles: 7
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In contemporary dance, a person can dance at their own pace while telling a story using their body. Unlike ballet where movement is bound to specific positions, contemporary dance classes encourages dancers to have artistic and expressionistic freedom while maintaining focus on fluidity and technical storytelling. If you are looking to learn contemporary dance, honing basic skills will aid in building the strength, flexibility, and confidence that a dancer needs. The following are five basic dance skills that every rookie must learn.

1. Roll Downs & Undulations
Rolling down and undulating is an absolute basic skill for gain bodily awareness and control. The movement involves one’s body slowly rolling down one vertebrae at a time starting at the head and ending in a forward bend position of a statue. If done properly, rolling down undulating improves flexibility and optimizes the strength of the core.
How to Practice:
• Stand with feet hip-width apart and relax your shoulders.
• Lower your chin to your chest and gradually roll down through your spine.
• Keep your knees slightly ...
... bent to avoid strain.
• Slowly roll back up, engaging your core and stacking each vertebra back into alignment.
• Repeat several times to improve control and flexibility.

2. Contractions & Releases
Contractions and releases are essential to contemporary dance because they provide movement contrast. This particular technique was modified by modern dance master Martha Graham, who created it around the core muscles engaging into a rounded, concave torso shape; she would then release into a flexed torso position.
How to Practice:
• Sit or stand with your spine upright.
• Inhale deeply and engage your abdominal muscles, curving your spine inward.
• Allow your shoulders and pelvis to move slightly forward.
• Exhale and release, expanding the chest and lengthening the spine.
• Practice transitioning between contraction and release to develop fluidity and control.

3. Floor Work
Floor work is one of the main constituents of contemporary dance which lets dancers connect standing and aerial poses. The form consists of rolls, slides, and weight shifts that give the impression of a dancer performing effortlessly.
How to Practice:
• Start in a seated or crouched position on the floor.
• Use your hands and core muscles to guide movement transitions.
• Focus on maintaining a continuous flow while shifting weight between different body parts.
• Experiment with rolling, sliding, and pushing off the floor to create natural transitions.

4. Improvisation Techniques
Improvisation in contemporary dance facilitates students’ self-expression and even more, unleashes their creativity. It is not a singular action, instead, it requires working with several movement dynamics, levels and tempos in order to come up with a particular movement sequence.
How to Practice:
• Choose a piece of instrumental or lyrical music.
• Close your eyes and focus on how the rhythm influences your movement.
• Begin with small gestures, such as arm movements, before incorporating full-body motion.
• Experiment with different textures—sharp, fluid, fast, and slow.
• Record yourself to analyze and refine your movement choices.

5. Leaps & Turns
Contemporary dances exhibits agility and flow courtesy of leaps and turns. They also necessitate form, strength, synchronization, equilibrium, and make it possible for the dancer to learn and master new skills.
How to Practice:
• Start with setting a goal and begin with such goals as turning, for example, through a pirouette.
• Engage your core and spot a fixed point to maintain balance while turning.
• For leaps, begin with a strong plié and push off both feet to gain height.
• Extend your legs and arms gracefully, landing softly with control.
• Gradually increase speed and height as your technique improves.

Final Thoughts
To get started with contemporary dance, it is essential to grasp the moves cited above since they are the most basic. With more practice and a focus on control, flexibility, and expression, you will continue to evolve in your craft and develop your style. If you're looking to enjoy dancing for leisure or eyeing a professional career in dance, these movements will help embark on an exciting journey in contemporary dance.
Want guidance on how to perfect your technique? Take contemporary dance classes with experienced instructors at Dancers Gallery, where students of all skill levels are welcome. Check out our website for additional information and to schedule your first class today!