CorePower Yoga Sculpt – Teacher Training Script

Integration: 

Hi Everyone – happy [insert day]! How are you all doing? Great! My name is Katya and I will be guiding you through the next 60 minutes of Yoga Sculpt. Please meet me at the back of your mats to begin in child’s pose. 

Widen your knees, toe heel your toes to touch, sink low with your hips, and extend your fingertips towards the front of the room. Sink your forehead to mat. 

Take one big inhale, fill up through your belly, chest, and throat. Hold it at the top. Big exhale, sigh it all. Release any tension you carried with you today and bring your mind to being present on your mat. Take another big inhale, fill up. Hold at the top. Exhale through your mouth, sigh it all out. Keep breathing. 

Yoga sculpt is a high intensity workout incorporating weights and cardio. If at any time you need to take a break, that is totally fine, I just ask that you keep your head above your heart and do not come into child’s pose. During this time I will be providing hands on adjusts and assists. If you prefer to keep your practice private, please just raise a hand and I will happily respect your space. 

We will take two more communal breaths. Inhale fill up. Exhale sigh it out. One more inhale fill up more than you have on any other breath. Big Exhale sigh it all out. On your next inhale meet me in tabletop. Stack your shoulders over your wrists, hips over your knees, widen your fingertips, lengthen your spine. Breathe. Keep your gaze forward. Inhale cow pose. Drop your belly, shift your gaze up, press away from your mat. Exhale cat pose. Dome your back, shift your gaze back, tuck your chin into your chest. Inhale cow pose. Exhale cat pose. We will take a few more cat cows linking breath to movement. Option to thread the needle, roll your wrists, take what you need here. 

On your next inhale meet me in table top. Tuck your toes to prepare, exhale downward facing dog. Create an inverted v shape with your body, shift your gaze in between your thighs, keep your biceps by your ears. This is our first downward dog of class and for many of you, your first of the day. Take note of how your body feels and take what you need to get warm. Option to pedal your feet, sway your head side to side. Keep breathing. Inhale look forward, exhale ragdoll pose, step or float to the top of mat. Keep your feet hip width distance apart, let your head hang heavy, reach your chest towards your thighs. Keep your legs at a bend if needed to get that chest to thigh connection. Option to sway side to side, shake your head yes or no. 

Toe heel your toes to touch. 

Inhale slowly roll to standing, head is last to lift. Exhale to attention – samasthiti. Bring your hands to heart center. Option to flutter your eyes closed. Think about what brought you to your mat today. At this time we will set an intention for class. If nothing comes to mind I offer you my intention of embracing the imperfections in life and on your mat. It is so easy to get caught up on the bad instead of focusing on the things you have power over. This is my first time teaching yoga sculpt so I will focus my attention on the positives and push out any negatives. If this intention resonates with you feel free to take it with you. We will seal our intention with one community breath. Big Inhale, exhale drop your hands by your side. Flutter your eyes open. 

Sun A: 

Inhale mountain pose. Sweep your arms up towards the ceiling. Breathe. Stay grounded through all four points of your feet. Keep your gaze forward. Spiral your pinkies in . Drop your shoulder blades. Engage your thighs and core. 

Exhale forward fold. Toe heel your toes to touch. Bend forward at the hips. Breathe Reach towards the floor. Let your head hang heavy. Shift your gaze back. Lengthen the front of your torso. Soften your knees. 

Inhale halfway lift. Press against your shins or thighs and keep your back straight. Breathe. Keep your gaze at the top of mat. Bring your weight to your toes.

Exhale High Plank. Four points of contact here back stays straight. Widen your fingertips and press away from the mat. Engage your core. Gaze at the top of your mat. 

Inhale two inches forward. Exhale Low plank. Sink low and create a 90 degree bend with your arms. Elbows disappear in the mirror. Keep your back straight and core engaged – only four points of contact. 

Inhale upward facing dog. Lengthen your arms and open your chest. Toes are tucked and press away from your mat. Shift your gaze up. 

Exhale downward facing dog. Hips come up towards the sky. Breathe. Try to reach towards the floor with the head. Gaze to the back of the room. Pull your belly bottom towards your back, engage your core. Fingers spread wide. Heels are heavy and lengthening downward. 

Inhale look forward. Exhale forward fold. Step or float to top of mat. Head hangs low. Inhale halfway lift – lengthen your spine. Exhale forward fold. 

This is your Sun A, we will flow through this two more times linking breath to movement. 

Inhale mountain pose arms sweep up. Exhale Forward fold. Inhale halfway lift. Keep your back straight. Exhale high to low plank, chataranga. Inhale upward facing dog. Exhale downward facing dog. 

Inhale look forward. Exhale forward fold, step or float to top of mat. Inhale halfway lift. Exhale forward fold, reach towards your mat. Inhale mountain. Exhale forward fold. Inhale halfway lift. Exhale high to low plank, chataranga. Inhale upward facing dog. Exhale downward facing dog. 

[*(Quick plank series if too fast)* 

[Inhale look forward. Exhale high plank. Quick plank series start with toe taps. It’s out, in. Out, in. Exhale, inhale. Exhale, Inhale. Keep breathing. Keep your core engaged back stays flat. Gaze stays down. Here for 8, 7, 6, 5, downward dog in 4, 3, Downward dog, 2, 1. Exhale Downward Facing Dog. ]

Inhale look forward. Exhale forward fold, step or float to top of mat. Inhale halfway lift. Exhale forward fold. 

Sun B: 

Inhale chair pose. Keep your weight in your heels, sink low, and reach your arms up. Breathe. Elbows by your biceps. Keep your gaze forward. Exhale airplane your arms. Stay low in your chair. Reach towards the back of the room with your palms facing down. Keep your gaze forward. Inhale chair pose, sweep your arms up. 

Exhale forward fold. Inhale halfway lift. Exhale high to low plank. Inhale lift your right leg high. Exhale low lunge. Stack your right knee in between your palms. Inhale high crescent. Sweep your arms up. Stay low in your lunge, knee stacks over your ankle. Keep your gaze forward. Engage your core. Exhale Warrior 2. Front toe faces the front of the mirror, back foot stays parallel to mat. Breathe. Keep your shoulders stacked over your hips, extend your arms in opposite directions. Stay low in your front lunge. Turn your gaze over your right arm. Tuck your tailbone in. Inhale Reverse Warrior. High five the back wall. Maintain you lunge, gaze up at your right hand. Feel your side body open. Exhale high to low plank, chataranga. Windmill your arms down to mat. Inhale two inches forward. Exhale low plank. Inhale Upward facing dog. Shine your heart forward. Exhale downward facing dog. 

Inhale lift your left leg high. Exhale low lunge. Knee stacks over your ankle. Inhale high crescent. Sweep your arms up. Keep your hips square to the mirror. Exhale Warrior 2. Spiral open to the side wall. Ground down through both feet. Send energy out through both fingertips. Inhale Reverse Warrior. Reach your left hand up and back. Sink deep in your lunge. Exhale high to low plank chataranga. Inhale upward facing dog. Gaze straight ahead. Exhale downward facing dog. 

Inhale look forward exhale come down to your knees and meet me in boat pose for a quick weight demo! Option to straighten your legs for a greater challenge or listen at a seat. We will now introduce weights so just a few notes for safety.

Reminder that weights are always optional. Listen to your body and do what is best for you! If you choose to add weights you may add in your halfway lift and or chataranga. In your halfway lift find a narrow bend in your knees and a narrow row in your arms. During your chataranga place your knuckles straight down into your mat. Keep your wrist straight directly over your big knuckles. Weights always come through heart center and shoulders. This is the home base for the rest of practice. 

Ready to flow?

Inhale to prepare, exhale downward facing dog. Inhale look forward, exhale forward fold. Option to grab your weights. Inhale chair pose, weights come through heart center, stack them over your shoulders. Exhale airplane your arms. Number side of weights faces the ceiling. Inhale chair pose weights through heart center. Exhale forward fold. Inhale halfway lift, maintain a microbend in your knees. Exhale high to low plank, chataranga. Inhale lift your right leg high. Exhale low lunge. Grab your weights. Inhale high crescent. Weights come through heart center and stack over your shoulders. Exhale warrior 2. Maintain a microbend in your elbows. Inhale reverse warrior. Lift your weight straight up. Exhale high to low plank, pull pivot plant, chataranga. 

Inhale lift your left leg high. Exhale low lunge. Grab your weights. Inhale high crescent. Weights stack over your shoulders. Exhale warrior 2. Microbend in your elbows. Inhale reverse warrior. Reach straight up. Exhale high to low plank, pull pivot plant, chataranga. Inhale upward facing dog. Exhale downward facing dog. 

Pushups & Biceps

Inhale look forward. Exhale high plank. Move your hands to the edges of your mat, thumb and pointer finger stay on your mat. Prepare for wide arm pushups. Lower, lift, lower, lift. 

Exhale, inhale, exhale, inhale. Yes you can. Elbows at a 90 degree bend. Gaze is forward. Engage your core. Option to drop to your knees. 8! 7,6,5, biceps in 4, 3, 2, 1. Meet me on your knees for bicep curls. Lower, lift, lower, lift. Inhale, exhale, inhale, exhale. Keep breathing. Elbows pinned at your side. Palms facing up. Controlled movements go a weight up if you’re swinging. Option for one arm at a time. Option to drop the weights. 8, 7, 6, 5, pulse in 4, 3, pulse in 2, 1. Pulse, pulse, exhale, exhale. Tiny movements, one inch, one inch down. Maintain a light grip on your weights. Option to lean back for an extra challenge. 4, 3, hold in 2, 1. Hold here. Extend your elbows out two inches. Palms face up. Almost there – Looking so strong! 4, 3, pushups in 2, 1. Wide arm pushups! Stack your hands on the outside edges of your mat. Lower, lift, lower, lift. Exhale, inhale, exhale inhale. Keep breathing. Option to drop to knees. 8, 7, 6, 5, hammer curls in 4, 3, 2, 1. Meet me back on your knees for hammer curls! Palms face each other. Lower, lift, lower, lift. Exhale, inhale, exhale, inhale. Keep breathing. Maintain a light grip on your weights. Elbows pinned at your side. Number side of weight faces up. Option to lean back to engage your core. Yes you can! 8, 7, 6, 5, pushups in 4, 3, pushups in 2, 1. Bring your palms to the edges of your mats for last set of wide-arm pushups! Lower, lift, lower, lift. Exhale, inhale, exhale, inhale. Bring your nose to your mat. Only thumb and forefinger is on your mat. Give me everything you got! This is your last set. Here for 8, 7, 6, 5, wide arm biceps in 4, 3, biceps in 2, 1. Meet me on your knees for wide arm biceps. Palms extend to the corners of the room elbows pinned at your side. Lower, lift, lower, lift. Exhale, inhale, exhale, inhale. Keep breathing. Engage your core. Palms face the ceiling. Option to lean back for an extra challenge. Option for one arm at a time. Option to smile. Yes you can! This is your last set of biceps. Here for 8, 7, 6, 5, pulse in 4, 3, pulse in 2, 1. Pulse, pulse, exhale, exhale, yes you can. One inch up one inch down. Keep your elbows pinned at your side. Maintain a light grip on your weights. 4, 3, hold in 2, 1. Hold here. Looking so strong! Here for 4, 3, done in 2, 1.

Woo drop your weights! Towel off and grab a sip of water.

Squats 1:

Meet me in downward dog when your ready. Inhale look forward. Exhale forward fold. Option to grab your weights. Inhale chair pose. Exhale bring your weights to heart center widen your feet hip width distance apart. Prepare for basic squats. Lower, lift, lower, lift. Exhale, inhale, exhale, inhale. Knees stack over your ankles. Squeeze your booty at the top. Keep your chest lifted. 8, 7, 6, 5, Pulse in 4, 3, pulse in 2, 1. Pulse, pulse, exhale, exhale. Can you sink 2 inches lower? One inch up one inch down. Weight stays in your heels. Here for 4, 3, hold in 2, 1. Hold here. Keep your gaze forward. Option to smile. 4, 3, singles, in 2, 1. Back to singles! Lower, lift, lower, lift. Exhale, inhale, exhale, inhale. Squeeze your booty at the top. Engage your core. Weights stay at heart center. Looking so strong! 8, 7, 6, 5, pulse in 4, 3, pulse in 2, 1. Pulse, pulse, exhale, exhale. 4, 3, hold in 2, 1. Hold. Look down at your feet. Can you see all 10 toes? If not sink lower! Yes you can. Here for 4, 3, singles in 2, 1. Last round of singles. Lower, lift, lower, lift. Exhale, inhale, exhale, inhale. Keep breathing. Almost there give me everything you got! 8, 7, 6, 5, done in 4, 3, done in 2, 1.  Good job everyone. Shake your legs out. Move everything to the top of your mat, towel off, and grab a sip of water.

Meet me jumping rope at the top of your mats when ready for some CARDIO!

Cardio:

Jump up and down, swing your arms. Option to jump up and back, side to side. 8, 7, 6, 5, to the left in 4, 3, jumping jacks in 2, 1. To the left jumping jacks. Out, out, exhale, exhale. Option for one leg at a time! Option to cross opposite ankles at the center. Yes you can! 8, 7, 6, 5, to the back in 4, 3, football runs in 2, 1. Football runs! Fast feet! Swing your arms back up and back. Keep breathing. How fast can you go. Keep your chest lifted and sink one inch lower. 8, 7, 6, 5, to the left in 4, 3, jumping jacks in 2, 1. Jumping jacks! Out, Out, exhale, exhale. Option for one leg at a time, option to alternate cross your ankles at the center. 8, 7, 6, 5, front in 4, 3, front in 2, 1. Jumping rope second set! Keep jumping. Option to smile! Come back to your intention for class today. 8, 7, 6, 5, to the right in 4, 3, 2, 1. Smurf jumps to the right. Out, in, out, in. Exhale, inhale, exhale, inhale. Keep breathing. Goal post your arms and keep your chest lifted. Keep your legs at a 90 degree bend. Option to step it out one leg at a time. Yes you can. 8, 7, 6, 5, to the back in 4, 3, back in 2, 1. Butt kicks! Kick your heel to your booty. Option to just step it out and skip the jump. How fast can you go! 8, 7, 6, 5, to the right in 4, 3, jumping jacks in 2, 1. Jumping jacks to the right! Out, in, out, in. Exhale, exhale. Option for one leg at a time. This is the last set of cardio give me everything you have. 8, 7, 6, 5, done in 4, 3, done , 2, 1. WOOOO. High five your neighbor. Towel off, grab some water.

SS1:

Meet me in the back of your mat to cool forward. Inhale mountain pose step to the front of mat. Exhale bring your hands down step to the back of mat. Inhale mountain pose step it forward exhale step it back. Inhale mountain pose step to the top of mat. Exhale forward fold. Grab your weights. Inhale chair pose. Weights stack over your shoulders. Exhale airplane your arms prepare for tricep kickbacks. Bend, extend, bend, extend. Inhale, exhale, inhale, exhale. Palms face each other, squeeze your shoulder blades at the top. Weights don’t pass your hip bone. Keep breathing. Can you lift your arms two inches higher? Looking so strong [insert name]. Maintain the bend in your chair. Here for 8, 7, 6, 5, pulse in 4, 3, pulse in 2, 1. Pulse, pulse, exhale, exhale. One inch up one inch down. Tiny movements. Keep your chest lifted. Stay low in your chair. Yes you can. 4, 3, hold in 2, 1. Hold here. Lift one inch higher. Keep your gaze forward. 4, 3, chair in 2, 1. Inhale chair pose. Exhale forward fold. Inhale halfway lift. Exhale high to low plank. Chataranga! Inhale Upward Facing Dog, exhale downward facing dog. Inhale lift your Left leg high. Exhale low lunge. Stack your foot in between your palms. Grab your weights. Inhale high crescent. Exhale drop your weights to frame your knee palms facing the back wall for wide arm rows. Lift, lower, lift, lower, exhale, inhale, exhale, inhale. Elbows at a 90 degree bend. Hinge forward 45 degrees. Knee stacks over your ankle. Keep breathing. Squeeze your shoulder blades at the top. Option for one arm at a time. Option to drop to your knee and isolate your shoulders. 8, 7, 6, 5, pulse in 4, 3, pulse in 2, 1. Pulse, pulse, exhale, exhale. Tiny movement, yes you can. Maintain the bend in your knee, squeeze your shoulder blades. 4, 3, hold in 2, 1. Light grip in your weights. Maintain that 45 degree hinge. 4, 3, crescent in 2, 1. Inhale high crescent. Exhale warrior 2. Inhale drop your weights in front of your hips elbows pinned at your side for side lateral raises. Lower, lift, lower, lift. Exhale, inhale, exhale, inhale. Elbows at a 90 degree bend. Weights don’t pass your shoulders. Front knee stacks over your knee. Option for one arm at a time. Option to add a front lunge. Engage your core and tuck your tailbone. 8, 7, 6, 5, star in 4, 3, star in 2, 1. Inhale star pose. Stack your weights over your shoulders, toes face out heels face in. Exhale horse pose. Sink low. Drop your weights behind your thighs for oblique dips. Front, center, back, center. Exhale, inhale, exhale, inhale. Reach your weight towards your ankle. Gaze looks over opposite shoulder. Sink low in your horse, back stays straight tailbone is tucked. Keep breathing. Engage your core. You should feel this in your obliques. 8, 7, 6, 5, pulse in 4, 3, pulse in 2, 1. Pulse to the front. Pulse, pulse, exhale, exhale. Stay low in your horse. Gaze is over opposite shoulder, tiny movements. 4, 3, hold in 2, 1. Hold here. Can you sink one inch lower? Here for 4, 3, other side in 2, 1. Pulse to the back. Pulse, pulse, exhale, exhale. Engage your oblique. One inch up one inch down. Keep breathing. You got this! 4, 3, hold in 2, 1. Hold here! This is it yes you can. 4, 3, done in 2, 1. Inhale star pose. Exhale warrior 2. Inhale reverse warrior. Exhale high to low plank. Pull pivot plant, chataranga! Inhale upward facing dog. Exhale downward facing dog.

SS2

Inhale look forward. Exhale forward fold. Inhale halfway lift. Exhale forward fold. Option to grab your weights. Inhale chair pose. Exhale airplane your arms prepare for second round of tricep kickbacks. Bend. Extend. Bend. Extend. Inhale. Exhale. Inhale. Exhale. Squeeze your triceps at the back. Palms face each other. Sink low in your chair. Breathe. Hinge forward at your waist. Weights don’t pass your hip bones. Good adjustments. Option for one arm at a time. Option to drop to your knees and isolate your triceps. 8,7,6,5, pulse in 4, 3, pulse in 2, 1. Pulse, Pulse, Exhale, Exhale. 1 inch up 1 inch down. Tiny movements. 4,3, hold in 2, 1. Hold here. Can you lift your weights 1 inch higher? Squeeze your shoulder blades. Almost there. 4,3, chair in 2, 1. 

Inhale chair pose. Exhale forward fold. Inhale halfway lift. Exhale high to low plank, chataranga! Inhale upward facing dog. Exhale downward facing dog. Inhale lift your right leg high. Exhale low lunge. Stack your foot in between your palms. Option to grab your weights. Inhale high crescent. Sweep your arms high. Exhale stack your weights by your knee. Prepare for narrow row. Lift. Lower. Lift. Lower. Exhale. Inhale. Exhale Inhale. Palms are facing each other. Squeeze your shoulder blades at the top. Your elbows should disappear in the mirror. Keep breathing. Hinge forward at the waist. Gaze is down. Option for one arm at a time. Option to drop to your knees. Do what feels good to you! Here for 8,7,6,5, pulse in 4, 3, pulse in 2, 1. Pulse. Pulse. Exhale. Exhale. Tiny movements. Squeeze your shoulder blades. So strong! 4,3, hold in 2, 1. Hold. Squeeze your shoulder blades together. Can you lift one inch higher? Stay low in your front lunge. Almost there! Here for 4,3, crescent in 2, 1. Inhale high crescent. Exhale Warrior 2. 

Inhale drop your weights by your hip bones. Palms face up, elbows pinned to your side. Prepare for rotator cuffs. Out, in, out, in. Exhale, inhale, exhale, inhale. Maintain your front lunge, knee stacks over your ankle. Tuck your tailbone and engage your core. Breathe! Keep your gaze forward. Option for one arm at a time. Option to drop your weights. Option to add a front lunge. Whatever you did on the other side even it out here. So strong [insert name]! 8,7,6,5, star in 4, 3, star in 2, 1. 

Inhale star pose. Stack your weights over your shoulders. Exhale horse pose. Sink it low. Bring your weights to heart center for oblique twists. Front, center, back, center. Front, center, back, center. Exhale, inhale, exhale, inhale. Exhale, inhale, exhale, inhale. Keep your back straight and engage your core. Weights are at heart center. You should feel this in your obliques. Can you sink two inches lower? Keep breathing, I’m right here with you! Option to drop your weights – do what feels best for you. 8,7,6,5, pulse in 4, 3, pulse in 2, 1. Pulse to front! Pulse, pulse, exhale exhale. Maintain that bend in your horse! Tiny movements. 4,3, hold in 2, 1. Hold here. Yes you can. Almost there. 4,3, pulse to back in 2, 1. Switch sides to the back. Pulse, pulse, exhale exhale. Weights stay at heart center. 4,3, hold in 2, 1. Hold here. Keep your booty low. We’re done in 4, 3, star in 2, 1. Inhale Star Pose. Exhale Warrior 2. Inhale Reverse Warrior. Exhale high to low plank, chataranga! Inhale Upward facing dog. Exhale downward facing dog. 

Inhale look forward. Exhale forward fold. 

Squats 2.0

Option to grab your weights for squats. Inhale chair pose. Exhale weights to heart center. Bring your feet hip width distance apart to set up for 2nd round of squats with leg raise. Lower, lift your right leg, lower, lift your left leg. Lower, lift, lower, lift. Exhale, inhale, exhale, inhale. Keep breathing. Send your glutes down and back. Hips stack over your knees. Weights stay at heart center. Looking so strong! Weight is in your heels. Keep your foot flexed. 8, 7, 6, 5, pulse in 4, 3, pulse in 2, 1. Right leg pulse, pulse, pulse, exhale, exhale. Tiny movements. Foot stays flexed. Breathe. Can you lift your leg one inch higher? Keep your back straight. Microbend in your left leg. 4, 3, hold in 2, 1. Hold here. Breathe. Yes you can. 4, 3, other side in 2, 1. Lower, left leg pulse, pulse, pulse, exhale, exhale. Gaze is forward. One inch up one inch down. 4, 3, hold in 2, 1. Hold here. Lift your left leg one inch higher. Foot is flexed. Shoulders stack over your hips. 4, 3, singles in 2, 1. Back to singles. Lower, lift, lower, lift. Repeat sequence to end of song ending on singles. 4, 3, done in 2, 1. Wooo good job everyone. Shake your legs out. Towel off grab a quick sip of water. 

Chest Press / Hip Lifts:

Grab your heavy weights and move them to the side of your mat. Meet me down on your mat for hip lifts. Bend your knees and bring your feet towards your booty. Prepare for hip lifts. Lift, lower, lift, lower, exhale, inhale, exhale, inhale. Squeeze your glutes at the top. Gaze is to the ceiling. Controlled movements. Option to place your weights in your hip creases for an added challenge. Try to keep your glutes off the mat the entire time. 8, 7, 6, 5, pulse in 4, 3, pulse in 2, 1. Pulse, pulse, exhale, exhale. Tiny pulses at the top. You got this. Keep your hips lifted and your glutes engaged. 4, 3, hold in 2, 1. Static hold. You’re almost there keep going. Stay committed – why did you show up today? 4, 3, chest press in two, 1. Chest presses. Stay on your back, grab your weights and goal post your arms. Lift, lower, lift, lower, exhale, inhale, exhale, inhale.  Lift your arms up in front, lower to 90 degrees. Keep your back glued to the floor. Plant your feet on your mat and bring your feet close to your glutes. Option to lift your hips at the top. Option for one arm at a time. Yes you can. 8, 7, 6, 5, pulse in 4, 3, pulse in 2, 1. Pulse, pulse, exhale, exhale. Keep breathing. Tiny movements. 4, 3, hold in 2, 1. Hold here. So strong. Squeeze your glutes at the top. 4, 3, done in 2. 1. 

Core

Stack your knees over your hips and flex your feet for tabletop crunches. Interlace your fingertips behind your head. Lift, lower, lift, lower, exhale, inhale, exhale. Keep breathing. Elbows are wide, you should not be able to see them. Lift your shoulder blades off your mat. Gaze is to the ceiling. Lengthen your neck. This is your last working song give me everything you got! WOOO! 8, 7, 6, 5, pulse in 4, 3, pulse in 2, 1. Pulse, pulse, exhale, exhale. Keep your gaze lifted, shoulder blades off your mat. 4, 3, hold in 2, 1. Hold here. Engage your abs. Try and lift one inch higher. Neck is long. 4, 3, bicycles in 2, 1. Yogi bicycles! Opposite elbow to opposite knee. Twist, center, twist, center, exhale, inhale, exhale, inhale. Keep your elbows wide and fingertips interlaced behind your head. Engage your obliques. Option to lengthen your legs for an extra challenge. 8, 7, 6, 5, pulse in 4, 3, pulse in 2, 1. Pulse to your right knee. Pulse, Pulse, exhale, exhale. Make that elbow to knee connection, yes you can. 4, 3, hold in 2, 1. Hold here. Keep your elbows wide. Knee stacks over your hips. 4, 3, switch in 2, 1. Pulse to the other side. Pulse, pulse, exhale, exhale. Tiny movements. You are so strong! Elbows stay wide. Feel this in your oblique. Lift your shoulder blade off the mat. 4, 3, hold in 2, 1. Hold here. Try and get that elbow to knee connection. 4, 3, legs up the wall in 2, 1. Legs up the wall crunches! Shine the soles of your feet to the ceiling, straighten your legs. Keep your fingers interlaced behind your head. Lift, lower, lift, lower, exhale, inhale, exhale, inhale. Lengthen your neck, gaze is to the ceiling. Yes [insert name]! Lift your shoulder blades off your mat. This is your last exercise of class, give me everything you got. Count down with me! 8, 7, 6, 5, pulse in 4, 3, pulse in 2, 1. Pulse, pulse, exhale, exhale. Keep breathing, yes you can! 4, 3, hold in 2, 1. Hold here. Keep your elbows wide. Feel it in your abs. Done in 4, 3, done in 2, 1. Great job everyone!! You did it! Give yourself a full body stretch. Lengthen your legs and arms in opposite directions. 

Stretching

Inhale hug your knees into your chest. Exhale supine figure four. Cross your right ankle over your left knee. Plant your left sole into your mat. Breathe here. Option to interlace your fingers behind your left thigh and hug your knee into your chest. Option to lengthen your left leg for a deeper stretch. Keep your foot flexed if you choose to do so. Inhale hug your knees into your chest, exhale supine figure four opposite side. Cross your left ankle over your right knee. Right foot is planted on your mat. Maybe interlace your fingertips behind your thigh and hug your right knee towards your chest. Option to straighten your right leg to get a deeper stretch, keep your foot flexed. Breathe here. Inhale hug your knees into your chest, exhale happy baby. Shine your soles towards the ceiling and reach for your thighs, calves, or inner or outer soles of your feet. Whatever is accessible to you. Maybe rock side to side. Maybe straighten one leg at a time. Keep your spine glued to your mat. Breathe. Inhale your knees to your chest and give yourself a nice hug. Exhale supine twist:. Release your left leg long and bring your right knee into your right armpit. Drape your right knee over your left side and goal post out your arms. Shift your gaze towards your right shoulder. Keep your shoulders glued to your mat. Breathe. Inhale hug your knees into your chest, exhale supine twist opposite leg. Straighten your right leg and drape your left over your side. Cactus your arms and look to your left. Continue to breath. Reach your knee and shoulders towards the earth. Inhale hug your knees into your chest and curl up into a teeny ball. Try and meet your forehead to knees and give yourself the tightest squeeze of the day. Inhale to prepare, open mouth exhale. 

Savasana

Savasana. Corpse pose. Lengthen your legs long, palms face the ceiling to receive energy, palms face down for grounding. Allow yourself to relax for all the hard work you gave today. Let your feet hang heavy, and release your tongue from the roof of your mouth. Breathe. We will stay here for a few minutes, I will call you when it’s time. **Walk around, air towel people off, spray lavender, offer assists** 

When you are ready, start to become aware of your breath and surroundings again. Maybe wiggle your toes, roll your wrists, move your head side to side. Curl up into fetal position on your favorite side using your bicep as a pillow. Savasana marks the death of our practice, fetal position marks the rebirth. You all worked so hard today, and we will release all of the negative energy out and bring forward the positives. With little to no energy make your way to a seated position and bring your hands to heart center. Thank you so much for finding the time to get to your mat with me for the past 60 minutes. At this time we will come back to our intention set and release out all of the negative energy with one communal breath. Big inhale fill up. Open mouth exhale. One more big inhale, open mouth exhale. Bring your thumbs to third eye center, the seat of your intuition, the space in between your eyebrows. The student, light, teacher in me, loves and honors the student, light, and teacher in each and every one of you. We bow our head and say: Namaste. *Bow towards students*

Oh also, be sure to check out my January YS Sequence for new teaching sequence & playlist ideas! Also check out my CorePower Yoga Teacher Training Experience blog post for my candid thoughts on the entire journey.

xx,