Contemporary dance classes for adults

Learn to move with efficiency, grace & power

Contemporary dance classes for adults

How contemporary class makes a difference

Your posture will improve, which will make you look taller and slimmer, reduce stress and strain on your spine and other bones and joints.

You will improve the range of motion in your spine as you practice exercises to bend forwards, backwards and sideways, and twist

Your mind will stay sharp as you get better at recognising and remembering patterns, improve focus, and exercise your memory.

You’ll reduce stress and worry as you take an hour out of your day to just be in the moment and calm your mind.

Develop long, lean and toned muscles in your legs and arms which have strength, endurance, and power, plus they’ll look great. Contemporary arm movements help avoid or get rid of ‘chicken wings’ (upper arm flab).

Relieve tension and pain in your neck, shoulders and back by working out the kinks and knots developed by hunching over a computer all day, and developing core strength.

Avoid or minimise impact of chronic diseases associated with ageing like osteoporosis, arthritis, diabetes, heart disease by building bone mass, strengthening muscles that support your joints, building cardiovascular fitness, and maintaining a leaner body weight.

Improve confidence as you develop improve your body awareness and learn how to move with efficiency and power.

What type of dance is it?

As soon as you start the class you’ll find your centre, both physically and mentally.

Description of style

Contemporary dance is a beautiful, flowing way of moving that uses your whole body, from your toes to your head, and everything in between.  More than any other dance style, it gets you moving your spine to keep it supple. It’s a style of dance that combines elements of ballet, yoga, martial arts, and eastern dance.

Class structure

A contemporary class is a structured class that begins with a series of ‘on the spot’ exercises to warm up, strengthen & loosen your spine and upper body, and others for your feet and leg muscles.  Usually you’ll then do a ‘swing’ exercise to get your arms and body moving, elevating your body temperature, and giving you a good cardio workout.  The class then usually progresses into leg swings to increase flexibility in your hip joints and strength in your legs and feet.  The last section of the class includes sequences that travel across the floor. These sequences could include travelling steps like running, hopping, skipping, and steps of elevation, like jumps.  Some contemporary classes have a floor section, where you do exercises sitting or lying on the floor, or move in and out of the floor. At Move Through Life we tend to avoid floor exercises in beginner classes or classes for older adults.


Just as classical ballet has a strong technical foundation, so does contemporary dance.  The techniques, or principles, of contemporary dance include

  • contraction and release – based on the breathing cycle, where you curve your torso (the contraction) and then return to a straight spine (the release)
  • centering – the idea that human movement starts with the spine and pelvis, not with the extremities (arms and legs)
  • fall and recovery – the complete release as the muscles give into gravity, and the rebound of energy passing through the bottom of the fall and continuing on the same path, like a pendulum swing
  • succession – a sequential path of movement through parts of the body, like a wave
  • spiralling – turning the body on its axis (the spine)

Work at your own pace

We offer classes from beginners through to advanced.  There is no pressure to get your legs high or to jump.  Everyone is encouraged to work at their own pace and within their own physical abilities.  So don’t worry if you have problems with your knees or ankles, or if you’ve lost the flexibility of your youth. Everything can be adjusted, and you can work up to the level you are comfortable with.


Glengowrie Uniting Church
33 Butler Crescent, Glengowrie

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