CorePower Yoga Sculpt Sequence + Playlist – February 2020

Happy February! Sharing my CorePower Yoga Sculpt Sequence of the month to any fellow CorePower teachers for ideas, or any fellow yogis looking for ideas to enhance your own practice.

You can find my playlist on Spotify here

Integration

Press play after a few inhales & exhales as it is a shorter song.

Song: Losing Myself by Shui & Denae

Childs pose –> Inhale/Exhale right & left corner arm stretches –> Inhale Table top –> Inhale Cow Pose –> Exhale Cat –> Cow/Cat at own pace –> Inhale Table Top –> Exhale Downward Dog –> Inhale Look Forward –> Exhale Ragdoll Pose –> Inhale Slowly Roll Up to Standing –> Exhale hands to heart center –>

Intention:

• Expressing gratitude for what our body can do for us rather than focusing on what it cannot.
• Embracing the journey not the destination.

Cardio 1:

YES you read that right. Jumping straight into cardio to get the heart rate up! (My sis gave me this idea & says it is a huge hit with students).

Song: This Groove – Codeko Remix by Oliver Heldens, Lenno

Cardio Mandala: Jump Rope (Front) –> Box Jumps (Front) –> Jumping Jacks (Left) –> High Knees (Back) –> Jumping Jacks (Right) –> Butt Kicks (Back) –> Smurf Jumps (Left) –> Ankle Taps (Front)

Sun A:

Song: Faith (with Dolly Parton) [feat. Mr. Probz] by Galantis, Dolly Parton

Inhale Mountain Pose –> Exhale Baby Backbend –> Inhale Mountain –> Exhale forward fold  –> Inhale halfway lift –> Exhale high plank –> Toe Taps** -> Exhale High Plank –> Inhale two inches forward –> Exhale low plank –> Inhale upward facing dog –> Exhale downward facing dog

Repeat flow 2x.

**Plank Jacks (Rd. 2) & Shoulder Taps (Rd. 3)

Sun B:

Song: Phantoms and Friends – Kubi & Vincenzzo by Old Man Canyon, Kubi, Vincenzzo

Inhale Chair pose –> Exhale Chair with Airplane Arms –> Inhale One Legged Mountain (R) –> Exhale Airplane –> Inhale High Crescent –> Exhale Single Leg Crunch –> Drive your extended leg into your chest (keep your chest lifted, controlled movements, engage your core) –> Inhale High Crescent –> Exhale Warrior 2 –> Inhale Reverse Warrior –> Exhale Cartwheel Your Arms to High Plank –> Set up For Wide Arm Pushups –> Exhale Down Dog

(repeat L side)

Sun B+

Song: Wanted by NOTD, Daya

Inhale Chair pose –> Exhale Chair with Airplane Arms –> Inhale One Legged Mountain (R) –> Exhale Airplane –> Inhale High Crescent –> Exhale Pin your Elbows by your side: Bicep Curls with 90/90 Lunge (stack your back foot in 2 inches, lower/lift/inhale/exhale cues) –> 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 with 90/90 Lunge)

Squats 1:

Song: Work! (feat. Kaleena Zanders) by Gigamesh, Kaleena Zanders

• Leg commandos
• Froggie squats

Grab Your Weights

• Squat Press
• Hold Squat low w/ Toe Taps Out & In Alternating Feet

Long song generally finish it early & skip to next song.

SS1:

Song: Running by Elohim & GUD VIBRATIONS by NGHTMRE, SLANDER

Meet me Standing –> Wide Arm Biceps –> Pulse & Holds w/ Heel Raises –> Standing In & outs (Lunch Trays) –> Inhale Chair Pose –> Exhale Step your R foot back to High Crescent –-> Lower weights to frame knees. Narrow Rows + Tricep Kickback combo movement –> 

Inhale High Crescent –> Exhale Warrior 2 –> Side Lateral Raise –> Bicep Curls –> Inhale Star Pose –> Exhale Horse –> Chest Press –> Oblique Twists with Punch –> Inhale Star –> Exhale Warrior 2 –> Inhale Reverse Warrior –> Exhale pull. pivot. plant. Chataranga.

Cardio 2:

Song: Suavemente by KVSH, Beowulf

Toe taps (move your block to center of your mat and jumping toe taps on block) –> Reverse Burpees –> Jumping Jacks –> Football Runs –> Smurf Jumps

Squats 2:

Song: Yummy by Justin Bieber

• One foot on block squat with leg raise (both sides)
• Curtsy squats (if time)

SS2:

Songs: Save A Little Love by Don Diablo & Fuego by Alok, Bhaskar

Inhale Mountain Pose –> Exhale Bring weights together. Tricep Dips –>Inhale Chair Pose –> Exhale Step your R foot back to High Crescent –-> Lower weights to frame knees. Wide Arm Rows –> Reverse Fly–>

Inhale High Crescent –> Exhale Warrior 2 –> Combo Movement: Rotator Cuffs –> Hammer Curls –> Inhale Star Pose –> Exhale Horse –> Oblique Dips –> Inhale Star –> Exhale Warrior 2 –> Inhale Reverse Warrior –> Exhale pull. pivot. plant. Chataranga.

Tabata:

Song: Drop It by Tujamo, Lukas Vane

20 seconds all out, 10 seconds rest. 2 rounds each exercise:

• Burpees
• Mountain Climbers
• Squat Jumps

Glutes:

Song: Under Your Spell by Aslove, Wolfgang

Donkey Kicks, Fire Hydrants, Rainbows, In & Outs

Repeat Both Sides

Abs:

Song: Baiana by Bakermat

Russian Twists with Weight/Block –> Scissor Kicks with Block Pass in between thighs –> Cherry Pickers (Place block on soles of feet) with Pulse & Holds

Surrender:

Song: Keep It Simple (Acoustic) by Matoma, Petey, Wilder Woods

Seated Forward Fold –> Supine Figure Four –> Happy Baby –> Supine Twist

Savasana:

Song: Fix You by Music Lab Collective

Other Sequences:

• Jan 2020 CorePower Yoga Sculpt Sequence (Top Hits of the Decade themed)
• CorePower Yoga Sculpt Sequence + Playlist – March ’20
• CorePower Yoga Sculpt Sequence + Playlist – May ’20
• Glute Focused Yoga Sculpt Routine + Playlist|November ’20

If you live in the DC area, come take my class! I teach Wed 7:30pm and Sat 8:30am in the Ballston studio!

xx,