Grounding music and teacher’s voice will welcome you as soon as you enter the space, gently inviting you to listen to your breath, your body sensations and movements within you…
You can begin the practice down on the floor or on your feet — whatever feels comfortable for you today.
During the dance, the music and inviting instructions guide the dancers from calm, gradually warming-up movement—to activation, then allow time to stay at the peak of activation—and finally lead back to smooth settling and pause. This is the freedomDANCE cycle. Most often, during one session, we go through two full cycles of dance meditation, each lasting 40–50 minutes.
Everyone moves freely, in their own flow, with their own amplitude. The main thing is to be attentive and aware of yourself and those around you.
The teacher gives gentle instructions which draw dancers’ attention to the body parts and breath, allowing them to connect with themselves, let go of their thoughts, and invite their own dance. Sometimes during the class, we offer simple exercises or partner exercises to deepen and expand your dancing experience.
Once or twice during a session (usually between the two cycles and/or at the very end) we gather in a circle to say our names or share just a couple of phrases—if desired. The group listens with respect and accepts in silence words of each participant.

You don’t need to know how to dance. You can have some dance experience, or none at all: whether you are a professional or a beginner – in freedomDANCE, it doesn’t matter.
Our conscious dance practice is for those who WANT to dance. There are no such concepts as ‘choreography,’ ‘right or wrong,’ ‘beautiful or ugly’ – everyone invites their own free dance. And the fewer pre-set patterns we have, the easier it is to hear our own unique movement, which can transform and develop over time – without rush or pressure.

You can decide to dance, taking your shyness with you – like a long-familiar partner. After all, everything we come with, we bring into our dance – doubts, fatigue, joy… – and allow it to move, to become the dance.
It’s important to know that our practice is a highly supportive, non-judgmental space, where there are no expectations of results, no mirrors, and no video recording. There is no “right” age, height, or body type to practice freedomDANCE. Here, everyone meets their own challenge, and dance is a wonderful way to make this encounter a gentle transformation!
And of course, you can always talk to the facilitator beforehand, ask your questions, discuss any concerns, and receive support.

Wear something which it is easy for you to move in, take wide steps, be on the floor and stretch. Experiment with what will be more comfortable. Freedom of movement is most important. It may be useful to wear a couple of layers of clothing, so that you can remove one when you get hot and put it on when your movements are very slow or you find a pause.
We advise dancing barefoot. Socks are not recommended as they can be slippery and therefore risky. Soft dance shoes that do not leave marks on wooden floors are permitted and may be good for participants who need additional joint support.
We also recommend removing jewelry that may restrict movement or have sharp surfaces.

The truth is, dancing freely isn’t always easy. We are constantly driven by automatism, caught in the mechanics of habitual patterns; our attention wanders, thoughts carry us away, and the body produces the same usual movements.
Instructions are resourceful, they are our trusted helpers. They allow us to bring our attention back to our body again and again, noticing what is happening within it. They enable us to discover new things and bring them into the dance.
Instructions remind us of our breath, which is our first movement – the movement of our life, which we follow in dance to learn not to lose it, to learn to hear and listen to ourselves!
Therefore, we invite everyone to approach instructions with beginner’s curiosity, even if you are an experienced dancer.
However, in our conscious movement practice, there is always the opportunity to follow your own impulse. In such moments, the facilitator’s voice becomes simply a background, a gentle reminder that someone is attentively witnessing your movement, with acceptance and permission to remain yourself.

– If you are under medical supervision for physical or mental conditions, please consult with your doctor and follow his recommendations beforehand.
– During the class, be gentle with your body and aware of those moving around you.
– It is forbidden to attend freedomDANCE classes if you’ve had alcohol or taken drugs.
– It is important to drink enough water during the session; please bring a water bottle with you.
– Please refrain from using perfumes and essential oils before the practice, and ensure good personal hygiene.
– For safety reasons, please, remove large or sharp jewelry during the dance.
– Please refrain from talking and using mobile devices on the dance floor.
– Photography and videography are prohibited.
– Our sessions require active participation – please do not merely observe from the sidelines.

Classes are held on the ZOOM platform.
You are responsible for ensuring you have equipment for good sound quality (speakers or headphones) and a space for dancing.
Just like in in-person classes, there is music and the facilitator gently guides you through the practice, sometimes suggesting explorations or partner work with other participants.
We recommend connecting on time to be able to go through the entire conscious dance cycle from the beginning to the end, gaining the full experience.
We ask that you mute your microphone during the dance, but please do not turn off your video, so that the facilitator can see that you are doing fine.

Everyone comes to the dance floor with unique personal experience and their own intentions. This directly influences the outcome. Nevertheless, there’s an immediate effect that we can feel practically after every class.
– On the emotional and mental level – it brings more joy, more inner stillness, stress relief, and a sense of ‘reset.’
– On the physical level – pleasant fatigue, satisfaction from the journey traveled in dance, and a feeling of one’s own body being alive and perceptive.
There’s also a result established after regular practicing dance meditation: new movements take root within us and lead to sustainable transformations at the level of our brain’s neural connections and therefore – to changes in how we feel and act in everyday life.
For example, some may lack structure and clarity, while others, conversely, need more softness and fluidity… All of this we become aware of and experience through dance. And in dance, we can introduce something new, which will manifest in the form of greater structure or greater softness, and gradually penetrate into our daily lives.
With regular practice, we learn to better feel and hear our body, understand it, and connect with its wisdom.
Dance meditation makes conscious presence in the moment more alive, rooting us in openness and joy of being – often despite external events.

Research shows that the result of long-term systematic practice is a stable ability to follow one’s true interests and needs. This is precisely why freedomDANCE is the ‘dance of freedom’!