Happy 2020! Sharing my Yoga Sculpt January sequence to any fellow CorePower teachers for ideas, or any fellow yogis looking for ideas to enhance your own practice. This month my playlist was a mesh of top hits of the past decade in honor of 2020, which I had a blast pulling together.
You can find my playlist on Spotify here
Integration
Song: Wrecking Ball by Miley Cyrus
Childs pose –> Inhale/Exhale right & left corner arm stretches –> Inhale Table top –> Exhale Hovering Table Top –> R & L knee dips countdown –> Exhale Downward Dog –> Inhale Look Forward –> Exhale Ragdoll Pose –> Inhale Slowly Roll Up to Standing –> Exhale hands to heart center –>
Intention:
Reset for the New Year. Today gives us a New Month, New Year, and New Decade to take a step back and re-evaluate our goals and reset for 2020. Inhale 2020. Exhale 2019.
Sun A:
Song: Royals by Lorde
Inhale Mountain Pose –> Exhale Chair with Airplane Arms –> Inhale Mountain –> Exhale forward fold –> Inhale halfway lift –> Exhale table top –> Inhale cow pose –> Exhale cat pose –> Inhale high plank (core series – toe taps (round 1)/spider crunches (2)/shoulder taps (3)) –> **First Round add Exhale High Plank –> Inhale 2 inches forward –> Exhale Low Plank –> Inhale Upward Facing Dog** –> Exhale down dog.
Repeat flow 2x.
Sun B:
Song: thank u next by Ariana Grande
Inhale Chair pose –> Exhale Chair with Airplane Arms –> Inhale One Legged Mountain (R) –> Exhale Airplane –> Inhale High Crescent –> Exhale Warrior 2 –> Inhale Reverse Warrior –> Exhale High to Low Plank –> Inhale Up Dog –> Down Dog (repeat L side)
Sun B+
Song: despacito – Remix by Justin Bieber
Inhale Chair pose –> Exhale Chair with Airplane Arms –> Inhale One Legged Mountain (R) –> Bicep Curls (Combo Movement: Lower, lift up to 90 –> Lift lower 90) –> Exhale Airplane –> Inhale High Crescent –> Exhale Warrior 2 –> Inhale Reverse Warrior –> Exhale High to Low Plank –> Inhale Up Dog –> Down Dog (repeat L side with Hammer Curls)
Plank Challenge:
Song: Bang Bang by Jessie J, Ariana Grande, and Nicki Minaj
Commandos –> Right Forearm side plank hip dips –> On your booty: high to low boats –> Left Forearm side plank hip lift –> Forearm hip dips
Pushups/Biceps:
Song: Firework by Katy Perry
Wide arm biceps on knees with block –> Wide arm pushups Right hand on block –> Combo biceps (Lower up to 90, Lift & Lower to 90) on knees with block –> Wide arm pushups Left hand on block
Squats 1:
Song: God’s Plan by Drake
- Leg commandos
- Squat with twist
- Froggie squats
Cardio 1:
Song: Gangam Style by PSY
Block taps (Cross your wrists in front & move your block to center of your mat and jumping toe taps on block) –> Jumping Jacks –> Football Runs –> Smurf Jumps –> Lasso Jumps (bend left arm and lasso your right above. jumps side to side) –> Jump Squats
SS1:
Songs: Bad Guy by Billie Eilish & I Love It (feat. Charli XCX) by Icona Pop
Inhale Chair Pose –> Exhale Chair with Airplane Arms –> Tricep Kickbacks –> Inhale One Legged Mountain (L leg)–> Exhale Weights through heart center. Shiva Squats –> Inhale high crescent –> Exhale weights frame knees. Narrow Rows. –> Inhale High Crescent –> Exhale Warrior 2 –> Rotator Cuffs –> Inhale Star Pose –> Exhale Horse –> Oblique Twists with Punch –> Inhale Star –> Exhale Warrior 2 –> Inhale Reverse Warrior –> Exhale pull. pivot. plant. Chataranga.
Squats 2:
Song: Uptown Funk by Bruno Mars, Mark Ronson
- One foot on block squat with leg raise (both sides)
- Curtsy squats (if time)
Tabata:
Song: Levels – Radio Edit by Avicii
20 seconds all out, 10 seconds rest. 2 rounds each exercise:
- Burpees
- Mountain Climbers
- Scissor Kicks
SS2:
Songs: Tik Tok by Kesha and Body by Loud Luxury
Inhale Chair Pose –> Exhale Bring weights together. Tricep Dips –> Inhale One Legged Mountain (R leg) –> Exhale Weights through heart center. Shiva Squats –> Inhale high crescent –> Exhale weights frame knees. Wide Arm Rows. –> Inhale High Crescent –> Exhale Warrior 2 –> Combo Movement: Side Lateral Raise & Lunch Trays –> Inhale Star Pose –> Exhale Horse –> Oblique Dips –> Inhale Star –> Exhale Warrior 2 –> Inhale Reverse Warrior –> Exhale pull. pivot. plant. Chataranga.
Glutes:
Song: Truth Hurts by Lizzo
Donkey Kicks & Fire Hydrants Both Sides
Abs:
Song: Super Bass by Nicki Minaj
Russian Twists with Weight/Block –> Scissor Kicks with Block Pass in between thighs –> Cherry Pickers with Pulse & Holds
Surrender:
Song: Someone Like You by Adele
Supine Figure Four –> Happy Baby –> Supine Twist
Savasana:
Song: Shallow by Lady Gaga & Bradley Cooper
If you live in the DC area, come take my class! I teach Wed 7:30pm and Sat 8:30am in the Ballston studio!
ALSO:
A few yoga essentials I am loving this month:
- Outdoor Voices Crop Bra ($45)
- Beyond Yoga Black Crop ($66)
- Lulu Lemon Align Leggings (feel like butter) ($98)
- Alo Yoga Serenity Bra ($62)
- Hydro Flask (frost/white) w/ Straw Lid ($51)
Be Sure to Check out other Yoga Sculpt Sequences:
- CorePower Yoga Sculpt Sequence + Playlist – February 2020
- CorePower Yoga Sculpt Sequence + Playlist – March ’20
- CorePower Yoga Sculpt Sequence + Playlist – May ’20
- Glute Focused Yoga Sculpt Routine + Playlist|November ’20
xx,
