5Rhythms® Dance with Bernadette Ryder

5Rhythms® Dance with Bernadette Ryder

Online 5Rhythms® Waves

Current Waves


Dates: usually fortnightly
(alternate Wednesdays, until further notice)
Times: on demand (not LiveStream)
Venue: wherever you are
Prices: FREE

Format: MixCloud embed
Level: Waves ‘sweat’ (no verbal teaching)

At time of writing (March 2023), Bernadette’s Online Waves, usually made available for ~4 weeks each, have had a total of more than 10,000 plays!

About the Online Waves

Throughout the periods we have not been able to gather to dance, Bernadette has offered a weekly Wave to dance in your own space.

Here’s what Bernadette says by way of introduction…

My suggestion is: that you warm up to your own choice of music, before going into the Wave, which will usually be about an hour.

Blessings on the dances and the bodies that so love to move,
Blessings on the life force that pulses with the beat.
Blessings on you all.

Love and blessings.

Dancing in your own space

While these notes refer to ‘in person’ classes and ‘live Zoom dancing’, much of it applies equally to making the most of dancing in your own space 🙂

5Rhythms is both a very ‘free’ individual practice which offers significant permission – while simultaneously being a group/community practice which calls for consideration and respect for the group process.

Bring & wear

  • Loose clothing in which to move freely, and have a good sweat! – layers are good;
  • Something warm to put on or wrap round you when not dancing;
  • A water bottle;
  • Your curiosity!
  • Please don’t wear any kind of fragrance – the dance is an environment that heightens allergies and other sensitivities.
  • For safety, bags, valuables etc may be brought into the hall/studio.

Some dos & don’ts

  • FEET:
    Many find bare feet easy and comfortable – some prefer Dance Sneakers which prevent sore feet and give support to arches, knees and ankles;
  • Other shoes are not recommended: trainers have too much grip so are hard on knees.
  • Don’t dance in socks – they slip too easily!

“Do you have the discipline to be a free spirit?” – Gabrielle Roth

This is a meditation/embodiment practice which has clear boundaries which need to be honoured if the full potential of this work is to be achieved:

  • Don’t use phones/tablets, even on silent – if you need to check on a babysitter or something, take devices outside the hall/studio (or, at Horfield, outside the building) and check them there.
  • Don’t talk – words take us straight back into our heads!
  • Arrive on time – the warm-up, including the initial ‘unguided’ warm-up is an important part of the process. The doors will be locked and there is no admittance 15 minutes after the start.
  • Stay until the end both for yourself, and for the group – if you leave early you will disrupt the collective energy and your own process will be incomplete.

Zoom dancing – some guidelines

You are responsible for setting up your own safe dancing space, and for holding your own physical, psychological, emotional and spiritual wellbeing!

Make sure the space is safe and give yourself as much room to move as possible.

Have drinking water on hand, and anything you might need to make yourself comfortable, both during your dance and immediately afterwards.

Tidy your space in advance, and set up anything else that would help make the vibe nice – lighting, an altar, etc.

Move at your own pace and in ways that suit your own body.

Look after yourself, anyone else (including pets!) in the room, and the environment you are in.

In-Rhythm and the teacher/facilitator cannot take responsibility for any injuries sustained as a result of participating in these sessions.

And finally… please let’s keep our online spaces completely safe and respectful – you agree when you sign up to make no recording of any kind, whether audio, video or screenshots etc. Thank you.

(Thanks to Dancing Tao in London, on whose guidelines this is based.)

And finally… here are a few ‘process’ tips to help you drop deeper:

  • Set up the space (and yourself) beforehand (see above). If possible remove/conceal any obvious distractions.
  • Try not to be transfixed by the screen – this is not like a Zoom ‘meeting’ or TV show – the screen is there to remind you others are dancing ‘with’ you, not as a focus for your attention.
  • Switch off ‘Self view’ – it’s the one that’s hardest to ignore! We usually cover the mirrors in a dance studio in 5 Rhythms – it’s the same thing.
  • Enjoy! 🙂

Zoom ‘Livestreams’

‘In person’ classes may occasionally also be livestreamed via Zoom, for wider accessibility, especially for those who cannot attend in person.

As indicated above, online participants agree on booking not to record the session in any way (audio or visual). There is also an area of the dance floor not visible on Zoom.

This would usually be made clear on booking but, if added later, anyone attending ‘in person’ will be advised well in advance of the class, and offered a transfer or refund if not happy with this.

If you choose to dance on Friday at the usual time, you can be ‘energetically’ dancing with others. (And sometimes actually together if someone hosts a Zoom room!)


You can also find the current Waves on MixCloud itself, but note that if you play it from there, it will often then ‘auto-play’ another mix and/or advertisement – either of which may be inappropriate to the Stillness you have hopefully found…

If you join MixCloud, you can get more plays, more flexibility, and you’ll be supporting the artists who make all the wonderful music we dance to.

Join our mailing list here, and get a heads up when we post a new Wave – as well as updates about new offerings, online and back in the hall/studio:

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    5 dancers


    Find out about other classesworkshops

    "Since I started dancing with you, you have sustained and inspired me, more than you could know. Thank you so much."
    Richard, Bridgend
    "I got so much more from this workshop than I could have ever expected ... meticulously organised and held, I could not find any other word to describe it than 'perfect'."
    Kelly, Plymouth
    "Bernadette's experience and generosity as a facilitator, her skill and capacity to hold space for a whole group whilst having a particular sensitivity to individuals as they work, is tremendous."
    Mags L, Durham
    "Wonderful energy, beautiful people one really couldn't ask for anymore. Highly recommended."
    Andre, London [Facebook 5* review]
    "I've found [Rhythm Circle] really nourishing and feel very safe in the space. I look forward to it every week and have got so much out of being with a regular group..."
    Caroline, Bristol
    "It's no exaggeration to say that 5 Rhythms with Bernadette has given me back my life!"
    JR, Bristol
    "(Bernadette's classes) have had a very positive impact on my life ... and far exceeded my hopes and expectations."
    NW, Bristol
    "Thank you for making such a beautiful safe space."
    LJ, Bristol
    "It was one of the best workshops I have ever experienced."
    SG, Gloucestershire
    "You said it would be nourishing – and you were right."
    KC, Bristol
    "It's quite astounding! I have learnt so much and have taken away so many lessons and so much positivity..."
    HT, Bristol
    "What would I change? - I'd prescribe the course on the NHS!"
    “I love these sessions… to let off steam, develop confidence connecting with others, to move away from the head fuzz and into my body… also just a lovely bunch of people”
    Ria, Bristol [FB post]
    "Bernadette's choice of music is always delicious and always seems to be in alignment with the energy of the room."
    Ria, Bristol [FB post]
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