CorePower Yoga| January 2020 Sculpt Sequence

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:

Be Sure to Check out other Yoga Sculpt Sequences:

xx,

hi, I'm Katya -- former D1 tennis player, certified CorePower Yoga Sculpt teacher, & soon to be IIN Certified Health Coach. Welcome to my page where I share all things wellness, real food recipes, and fitness. Thanks for stopping by and be sure to explore all things recipes, travel, yoga sculpt, wellness hacks, & shop all of my faves!

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