Warming up - early intro

This warm-up sets up safer, more responsive poi practice by gradually increasing heat and range of motion before you drill technique. Nick Woolsey emphasises using your own music to support timing, breathing, and relaxed bouncing so you can feel weight through the feet and start moving loosely.

As warmth builds, you progress into deeper movements such as squats, then add balance work by shifting between heels and toes to bring in coordination and control. The session also cues gentle pelvic floor engagement to support spinal length and overall stability as you increase intensity.