Move · Videos · Dance · 19 min

Low-Impact Tahitian Dance Workout (Ori Tahiti)

Low-Impact Tahitian Dance Workout (Ori Tahiti) — video by Tahiti Dance Fitness Play · 18:54

Video by Tahiti Dance Fitness on YouTube · Open on YouTube

Teacher Bea, who grew up in Tahiti, leads a Polynesian-style class: a warm-up of deep breaths and hip sways, basic steps, a short fast hip-rolling round, then a choreography broken down and danced through to the music.

  • 19 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forDancing for fun

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Step by step 9

Tap a time to watch that step in the video.

  1. Warm-up: deep breaths, walk, then big steps side to side with the arms reaching high. 0:16
  2. Hip warm-up: sway, push and roll the hips in big circles and figure eights, knees bent and abs engaged. 0:44
  3. Basic steps: tap the feet, two steps each way with swaying hips, hip circles and a chest-to-pelvis wave. 3:26
  4. Fast round: 40 seconds of nonstop hip rolls, rising onto tiptoes and down, upper body still. 6:06
  5. Choreography: step forward and push up, claps side to side, steps, a turn and poses with big hip circles. 7:03
  6. Next section: point right and left, rolling up through a big hip circle, then two steps and a turn. 8:21
  7. Next section: fast hip rolls, a step, drum hop and clap, a twist, then tiptoes and down. 8:51
  8. From the top: go through the whole choreography slowly with her cues. 10:42
  9. Full dance to the music, three times through. 13:25

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Bend the knees and keep the upper body steady while the hips draw big circles
  • Sway the hips from side to side with long, relaxed steps
  • Learn the choreography in short sections before dancing it with the music

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadbig hip circles, figure-eights, hip rolls
  • Knees takes loadheld bent-knee stance, go low and up
  • Shoulders movesarms high, claps, arm sways
  • Lower back moveship rolls, pelvis forward and back
  • Ankles & feet movestiptoe up and down, step-touch, turns

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Tahiti Dance Fitness; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety