Introduction:

Welcome to your (day/time) sculpt class. My name is Kayla and I will be

guiding you through your practice today. I want to give each of you a
little something to think about and carry with you throughout the next
hour:
I commit to what brings me joy.
I focus on being of service and know that as I do, all my needs will be
met.
Life loves me!
(changes every class)
With that lets begin in childs pose.
Integration:
Exhale - Childs pose (Balasana)
Bring your knees to the outside of your mat
Reach your arms forward
Send your tailbone back
Rest your forehead on the mat
Inhale - Table Top
Stack your hips over your knees
Engage your abdominals
Stack your shoulders over your wrists
Exhale
Inhale - Cow Pose
Drop your belly and lift your gaze up
Press the tops of your feet into your mat
Open your chest
Spread fingers wide
Exhale - Cat Pose
Round your spine to the ceiling
Stack your hips over your knees
Gaze towards your naval
Inhale - Come to neutral spine
Exhale - Downward Facing Dog Adho Mukha Svanasana
Curl toes and hips back
Place a small bend in your knees
Send your hips back and up
Bring your gaze back to your feet
Inhale

Slowly walk feet towards hands

Exhale - Ragdoll - Uttanasana
Feet hip width distance apart
Hang your torso over your thighs
Interlace your arms
Release hands to mat
Heel toe feet to center big toes to touch
Inhale to stand
Exhale hands at heart center standing at attention Samashtiti
Engage your legs
Draw tailbone down
Lengthen the back of your neck and gaze toward your fingertips
Set an intention
Sun A:
Inhale - Mountain pose (Tadasana)
Reach arms to ceiling
Spread toes wide
Engage your abdominals
Rotate your palms in
Inhale
Exhale - Forward fold (Uttanasana)
Bring your hips over your heels
Lengthen your spine
Bring your hands down to the mat
Inhale - Halfway lift (Ardha Uttanasana)
Bring your hands to your shins or thighs
Lengthen the back of your neck
Gaze down
Shift your weight forward
Lift your chest away from your thighs
Draw your shoulder blades together and down your back
Inhale
Exhale - High plank to mid plank (Chaturanga Dandasana)
Step feet back and find a push up position
Shift weight forward
Press back through your heels
Spread feet hip width distance
Find a 90-degree angle in your arms
Squeeze your elbows to mid line

Inhale - Upward facing dog (Urdvha Mukha Svanasana)

Bring the tops of your feet to the mat
Gaze up
Shoulders pressed down
Lift your hips
Spread your fingers wide and press your thumbs and forefingers into
the mat
Exhale - Downward Facing Dog (Adho Mukha Svanasana)
Curl toes and hips back
Place a small bend in your knees
Send your hips back and up
Bring your gaze back to your feet
Inhale
Exhale
Look forward
Step to the front of your mat
Sun A Flow 1:
Inhale
Mountain pose
Exhale
Forward fold
Inhale
Halfway lift
Exhale
High to mid plank
Inhale
Upward facing dog
Exhale
Downward facing dog
Inhale
Exhale
Look forward
Step to the front of your mat
Sun A Flow 2:
Inhale
Mountain pose
Exhale
Forward fold
Inhale
Halfway lift
Exhale

High to mid plank

Inhale
Upward facing dog
Exhale
Downward facing dog
Sun B:
Inhale
Exhale
Look forward
Step to the front of your mat
Forward fold
Inhale - Halfway lift
Exhale - Forward fold
Inhale -Chair
Sit low
Arms by your ears
Shift your weight into your heels
Engage your abdominals
Rotate your palms inward
Exhale- Chair with airplane arms
Send your arms back palms down
Squeeze your inner thighs together
Draw your tailbone back and down
Engage your triceps and draw your shoulder blades together
Inhale
Chair
Exhale
Forward fold
Inhale
Halfway lift
Exhale
High to mid plank
Inhale
Upward facing dog
Exhale
Downward facing dog
Inhale - Right leg high
Exhale - Low lunge
Inhale - Crescent lunge (Anjaneyasana)
Reach arms up
Stack your front knee over your ankle
Keep your feet hip-width distance apart

Square and level your hips forward

Lengthen the back of your neck and gaze forward
Inhale
Exhale - Warrior 2 (Virabhadrasana 2)
Spiral back heel to earth
Arms to a T
Gaze forward
Angle your back foot slightly forward and point your knee in the
direction as your toes
Lift your chest and square to the side
Inhale - Reverse warrior (Paravritta Virabhadrasana)
Extend your hand high
Keep your front knee over your front ankle
Lengthen through both side bodies
Place your back hand lightly on your leg
Exhale
Windmill arms to mat
High to mid plank
Inhale
Upward facing dog
Exhale
Downward facing dog
Inhale - Left leg reaches
Square your hips
Keep your knee facing the mat
Exhale - Low lunge
Inhale - Crescent lunge (Anjaneyasana)
Reach arms up
Stack your front knee over your ankle
Keep your feet hip-width distance apart
Square and level your hips forward
Lengthen the back of your neck and gaze forward
Inhale
Exhale - Warrior 2 (Virabhadrasana 2)
Spiral back heel to earth
Arms to a T
Gaze forward
Angle your back foot slightly forward and point your knee in the
direction as your toes
Lift your chest and square to the side

Inhale - Reverse warrior (Paravritta Virabhadrasana)

Extend your hand high
Keep your front knee over your front ankle
Lengthen through both side bodies
Place your back hand lightly on your leg
Exhale
Windmill arms to mat
High to mid plank
Inhale
Upward facing dog
Exhale
Downward facing dog
Find your way to sitting on your mat
How is everyone feeling? Ready to add some weights into your flow? I
want to be sure that everyone is safe as we continue our practice
together, so it is important that we remember a few things when it
comes to the weights: First and foremost weights are always optional.
This is your practice so listen to what you need today. If you choose to
add weights to your practice please feel free to add them to your
halfway lift and or chaturanga. During halfway lift please find a bend in
your knees and find a narrow row with your arms. During chaturanga
place your big knuckles straight down into your mat. Keep wrist
straight, directly over your big knuckles. Always remember to move
your weights through heart center and shoulders as we move through
our exercises. This is home base for all movements for the rest of our
practice.
Lets get started.
(15-minute mark)
Bring your weights of choice close by and meet me in downward facing
dog.
Sun B Flow 1 With Weights:
Inhale
Look forward
Exhale
Walk to the front of your mat
Grab weights
Inhale
Halfway lift option for narrow row
Exhale

Forward fold
Inhale
Chair - weights through shoulders press to ceiling
Exhale
Airplane arms - squeeze weights together
Inhale
Chair - weights through shoulders
Exhale
Weights to heart center - forward Fold
Inhale
Halfway lift narrow row
Exhale
High to mid plank
Inhale
Upward facing dog
Exhale
Downward facing dog
Inhale
Right Leg High
Exhale
Step through low lunge
Inhale
Crescent lunge - pull weights through shoulders
Exhale
Weights to shoulders and press through center to warrior 2 find a
micro bend in your arms and palms face out
Inhale
Reverse warrior weights through center press right weight to sky and
find a side stretch here rather than a back bend
Exhale
Pull pivot plant
Chaturanga
Inhale
Upward facing dog
Exhale
Downward facing dog
Inhale
Left leg high
Exhale
Step through low lunge
Inhale
Crescent lunge - pull weights through shoulders
Exhale

Weights to shoulders and press through center to warrior 2 find a

micro bend in your arms and palms face out
Inhale
Reverse warrior weights through center press left weight to sky and
find a side stretch here rather than a back bend
Exhale
Pull pivot plant
Chaturanga
Inhale
Upward facing dog
Exhale
Downward facing dog
Sun B Flow 2 With Weights:
Inhale
Look forward
Exhale
Walk to the front of your mat
Grab weights
Inhale
Halfway lift option for narrow row
Exhale
Forward fold
Inhale
Chair - weights through shoulders press to ceiling
Exhale
Airplane arms - squeeze weights together
Inhale
Chair - weights through shoulders
Exhale
Weights to heart center - forward Fold
Inhale
Halfway lift narrow row
Exhale
High to mid plank
Inhale
Upward facing dog
Exhale
Downward facing dog
Inhale
Right Leg High
Exhale
Step through low lunge
Inhale

Crescent lunge - pull weights through shoulders

Exhale
Weights to shoulders and press through center to warrior 2 find a
micro bend in your arms and palms face out
Inhale
Reverse warrior weights through center press right weight to sky and
find a side stretch here rather than a back bend
Exhale
Pull pivot plant
Chaturanga
Inhale
Upward facing dog
Exhale
Downward facing dog
Inhale
Left leg high
Exhale
Step through low lunge
Inhale
Crescent lunge - pull weights through shoulders
Exhale
Weights to shoulders and press through center to warrior 2 find a
micro bend in your arms and palms face out
Inhale
Reverse warrior weights through center press left weight to sky and
find a side stretch here rather than a back bend
Exhale
Pull pivot plant
Chaturanga
Inhale
Upward facing dog
Exhale
Downward facing dog
Look forward and come through to a seat
Grab a drink of water and wipe off any sweat
Grab a set of weights and place them at the sides of your mat and
meet me in high plank
Core Engagement/Push-Up/Biceps:
Wide arm push-ups round 1:
Make an L with your fingers on the edges of your mat
Prepare for wide arm push-ups
Inhale lower
Exhale lift

Inhale lower
Exhale lift
Inhale lower
Exhale lift
Feel free to modify this exercise by coming down to your knees
Exhale
Inhale
Gaze forward
Elbows to 90 degrees
You guys are doing great
Lets do 8
7
6 breathe
5
4 yes you can
3
2 change in
1
Basic bicep curls:
Drop down to your knees and grab your weights
Come to stand on your knees
Bring weights to 90 degrees with elbows hugging your sides
Prepare for basic bicep curls
Inhale lower
Exhale lift
Inhale lower
Exhale lift
Press the tops of your feet down
Engage your core
Inhale
Exhale
Inhale
Exhale
Feel the burn
Keep it going
Inhale release
Exhale curl
Inhale release
Exhale curl
Count down with me starting at 4
3 - pulse in
2
1 - hold elbows at 90
Pulse
Pulse
Pulse

Pulse
Pulse
Pulse
You are so strong
Pulse
Pulse
Pulse
Pulse
Lets do 4
3 hold in
2
1 hold it here
Embrace the shake
For 8
7
6
5
4 almost there
3
2
1 release
Sit back
Place weights on side of mat
Get ready for our second set of wide arm push-ups
Wide arm push-ups round 2:
Find your L again with your fingers on the edges of your mat
Inhale lower
Exhale lift
Inhale lower
Exhale lift
Inhale lower
Exhale lift
Inhale lower
Exhale lift
Feel free to find your knees again
Exhale
Inhale
Exhale
Inhale
Keep your core tight
You are almost there
Lets do 8
7
6 breathe
5
4 yes you can

3
2 change in
1
Hammer curls:
Drop down to your knees and grab your weights
Come to stand on your knees
Bring weights to 90 degrees with palms facing each other
Prepare for hammer curls
Inhale lower
Exhale lift
Inhale lower
Exhale lift
Press weights to shoulders
Engage core
Inhale
Exhale
Inhale
Exhale
Are you breathing?
You can do it
Inhale release
Exhale curl
Inhale release
Exhale curl
Count down with me starting at 4
3 - pulse in
2
1 - hold elbows at 90
Pulse
Pulse
Pulse
Pulse
Pulse
Pulse
You are so strong
Pulse
Pulse
Pulse
Pulse
Lets do 4
3 hold in
2
1 hold it here
Embrace the shake
For 8
7

6
5
4 almost there
3
2
1 release
Sit back
Place weights on side of mat
Get ready for our last set of wide arm push-ups
Wide arm push-ups round 3:
Find your L for the last time with your fingers on the edges of your mat
Inhale lower
Exhale lift
Inhale lower
Exhale lift
Inhale lower
Exhale lift
Inhale lower
Exhale lift
Listen to your body if you need to drop down to your knees please do
Exhale
Inhale
Exhale
Inhale
Keep your core tight
Gaze forward
Last set!
Lets do 8
7
6 breathe
5
4 yes you can
3
2 change in
1
Wide arm curls:
Drop down to your knees and grab your weights
Come to stand on your knees
Pin elbows into your sides and arms at 45-degree angle with palms
facing up
Prepare for wide arm curls
Inhale lower
Exhale lift
Inhale lower
Exhale lift
Engage core

Press tops of feet down

Inhale
Exhale
Inhale
Exhale
Last set and then we will rest our arms
Inhale release
Exhale curl
Inhale release
Exhale curl
Count down with me starting at 4
3 - pulse in
2
1
Pulse
Pulse
Pulse
Pulse
Pulse
Pulse
You are so strong
Pulse
Pulse
Pulse
Pulse
Lets do 4
3 hold in
2
1 hold it here
Embrace the shake
For 8
7
6
5
4 almost there
3
2
1 release
Awesome job everyone lets give our arms a break
Sit back
Place weights at the front of your mat
Grab a quick drink and meet me in chair pose with feet hip width
distance apart hands at heart center
Squat 1 basic leg work:

We are going to squat it out

Inhale lower
Exhale lift
Inhale lower
Exhale lift
Inhale lower
Exhale lift
Shift weight into heels
Move straight up and down
Open your chest
Lift
Lower
Lift
Lower
Find your breath
Inhale
Exhale
Inhale
Exhale
Inhale
Exhale
Activate inner thighs
Keep core engaged
Lets do 8
7
6
5 keep it up
4 - Change to pulse in
3
2
1
Pulse it out
Pulse
Pulse
Pulse
Pulse
Breath
Sit back in your heels
Can you see your toes?
Pulse
Pulse
Pulse
Pulse
Pulse
Pulse
Pulse

Pulse
Lets do 8 more
7
6
5 stay strong
4 change to single leg pulse in
2
1 right heel lifts
Pulse
Pulse
Pulse
Pulse
Pulse
Pulse
Pulse
Embrace the burn
Push out of your left hip
Pulse
Pulse
Pulse
Pulse
Pulse
Pulse
Pulse
Lets do 8
7
6
4 - shift to left heel lifted in
2
1 - switch
Find your pulse again
Lift your left heel high
Pulse
Pulse
Pulse
Pulse
Are you breathing?
Exhale out your mouth
Exhale
Exhale
Exhale
Exhale
Pulse
Pulse
Pulse
Pulse

Pulse
Mini hold in
4
3
2
1
Hold low for
4
3 - basic squat in
2
1
Squat it out for our last round
Lets find our collective breath again
Inhale lower
Exhale lift
Inhale lower
Exhale lift
Inhale lower
Exhale lift
Inhale lower
Exhale lift
Shift weight into heels
Move straight up and down
Open your chest
Lift
Lower
Lift
Lower
Lift
Lower
Lift
Lower
Lets countdown together for 8
7
6 last time to burn it out
4
3 - almost there
2
1
Cardio Mandala:
Great work everyone! Take a minute to grab a drink of water and wipe
some sweat off and then meet me on your mat for our cardio burst.
This cardio mandala will take us around the room so listen carefully for
my direction cues.

(1 min.) We will begin with a basic jump rope this will be our home
base, so if at any point this cardio isnt working for you listen to your
body and come back to jump rope or stepping side to side just keep
your body moving for the next 5 minutes.
Jump ropes are looking awesome
Keep a micro bend in your knees and keep your gaze forward
We are working to get our heart rates up keep pushing
Count down with me starting at 8
7
6
5 - you got it!
4 change to right side of the room in
2
1
(1 min.) Turn to face me and lets get right into our jumping jacks
Activate arms and legs
Find your open mouth exhales
Keep it up!
Out
In
Out
In
Out
In
Option to take out the jump and open one side at a time or take it to
the next level and take your jumping jacks to star jumps
Push yourself
Count down with me starting at 8
7
6
5
4 yes you can
3 change back in
2
1
(1 min.) Halfway point high knees
Find your own pace, but push yourself to get your knees as high as you
can
Lengthen your spine
Keep your core engaged

If this is too much take out the jump and lift one knee to your chest at
a time
Keep your body moving
Lets do 4
3
2 change directions in
1
Awesome work we are almost there
(1 min.) Get low and prepare for football runs
Land softly on the ball mounds of your feet
Lift your chest
If you are jiggling you are doing it right
Push through
You can find movement in your arms or keep them at heart center
Yes you can
Lets count down from 4
3
2 - face the front in
1
(1 min) Find our home base basic jump rope for our last cardio burst
of class
You get a cool down break after this so push through
We are getting our heart rate high so that we burn more calories
throughout the remainder of the class
Keep a micro bend in your knees and your arms moving
Always an option to step side to side, just keep it moving
Count down with me as loud as you can for 8
7
6 you got it
5
4 active cool down in
3
2
1
Lets take it down to stepping side to side
Give your neighbor a high five
Keep moving
Let take a big breath in bringing our arms up to mountain and a deep
breath out bringing our arms back to your sides
In

Out
Grab a drink of water
(30-minute mark)
Sculpt Series 1:
Pick up your sculpting weights
Inhale Chair pose
Weights through center press to ceiling
Exhale tricep kickback
Weight through hips
Elbows to side
Palms face each other
Inhale bend arms
Exhale extend arms
Inhale
Exhale
Inhale
Exhale
Inhale hips
Exhale wall
Shift your weight into your heels
Squeeze your inner thighs together
Lets do 8
7
6
5
4
3
2
1
Inhale back to chair
Exhale
Forward fold
Inhale
Halfway lift
Exhale
High to mid plan chaturanga
Inhale
Upward facing dog
Exhale
Downward facing dog
Inhale
Right leg high
Exhale

Step through low lunge

Inhale
Grab weights crescent lunge
Weights through shoulders to heart center
Hinge your torso slightly forward
Inhale lower arms in front of you
Exhale bend arms to row
Narrow row
Inhale lower
Exhale bend
Inhale
Exhale
Option to drop down to your back knee to isolate your arms
Squeeze your back
Isolate your core
Keep a steady line of energy from heels to the crown of your head
Elbows graze your side
Inhale
Exhale
You are looking great
Push through
For 4
3
2
1
Inhale
Exhale
Warrior 2
Inhale Pin your elbows to your side and face your palms toward one
another
Exhale lift arms maintain 90 degree angle
Side lateral raise
Inhale lower
Exhale lift
Inhale lower
Exhale lift
You are stronger than you think
Lift your weights to shoulder height
Sink lower into your front leg
Inhale
Exhale
Maintain elbows at 90 degrees
Lets do 8
7
6 keep wrists strong

5
4 You can do it
3 Moving on in
2
1
Inhale star pose press your weights directly over your shoulders
Exhale bend knees horse pose
Weights to heart center
Heels in
Toes out
Draw your palms to your side for oblique dips
Exhale dip to the front of the room
Inhale center
Exhale dip to the back of the room
Inhale center
Exhale dip
Inhale center
Exhale dip
Inhale center
Stack your knees over your ankles
Drop hips low
Exhale
Inhale
Exhale
Inhale
You should feel this in your obliques
Draw your shoulders over your hips
Move straight down
Exhale dip
Inhale center
Exhale dip
Inhale center
Dip
Dip
Dip
Dip
Lets do 4 yes you can
3
2 change in
1
Inhale
Star
Exhale
Warrior 2

Inhale
Reverse warrior
Exhale
Pull
Pivot
Plant
High to mid plank chaturanga
Inhale
Upward facing dog
Exhale
Downward facing dog
Squat 2.0:
Inhale
Look forward
Exhale
Meet me at the front of your mat
Inhale
Halfway lift
Exhale
Forward fold
Grab weights
Inhale - Chair
Weights to shoulders
Exhale
Weights to heart center
Come to stand with feet hip width distance apart
Inhale push through the balls of your feet
Exhale lift your heels off of the mat
Calf raise
Inhale lower your heels
Up
Down
Exhale
Inhale
Looking great
Engage your abdominals
Squeeze your weights together
Keep them at your heart center
Keep the tops of your feet towards the front of the room
Are you breathing?
Inhale
Exhale
Up
Down
Up

Down
Lets do 4 feel the burn
3
2 change in
1
Draw weight into left heel
Exhale extend your leg toward the side of your mat
Inhale bring your leg toward your body
Hip abductors (right)
Flex your toes
Gaze at one point
Lift in a straight line to your side
Exhale lift
Inhale lower
Exhale lift
Inhale lower
Engage your outer hip to lift your leg up
Yes you can
Looking great
Lets do 8
7
6 lengthen the back of your neck
5
4 you got it
3 switching to left leg in
2
1
Draw weight into right heel
Exhale extend
Inhale lower
Hip abductors (left)
Flex your right foot
Redirect your gaze
Exhale lift
Inhale lower
Exhale
Inhale
Exhale
Inhale
Squeeze weights together
Take the tension out of your neck
Micro-bend your standing leg
Count down with me starting at 8
7

6 engage your core

5
4 Almost finished
3 relaxing in
2
1
Grab a drink of water
Sculpt Series 2:
Pick up your sculpting weights for our second sculpt series
Inhale Chair pose
Weights through center press to ceiling
Exhale tricep kickback
Weight through hips
Elbows to side
Palms face each other
Inhale bend arms
Exhale extend arms
Inhale
Exhale
Inhale
Exhale
Inhale hips
Exhale wall
Shift your weight into your heels
Squeeze your inner thighs together
Lets do 8
7
6
5
4
3
2
1
Inhale back to chair
Exhale
Forward fold
Inhale
Halfway lift
Exhale
High to mid plan chaturanga
Inhale
Upward facing dog
Exhale

Downward facing dog

Inhale
Left leg high
Exhale
Step through low lunge
Inhale
Grab weights crescent lunge
Weights through shoulders to heart center
Hinge your torso slightly forward
Inhale lower arms in front of you
Exhale lift arms
Reverse fly
Inhale lower
Exhale fly
Inhale
Exhale
Option to drop down to your back knee to isolate your arms
Extend chest
Isolate your core
Micro bend weights to shoulders
Inhale
Exhale
Inhale
Exhale
You are looking great
Push through
For 4
3
2
1
Inhale
Exhale
Warrior 2
Inhale weights through shoulders pin elbows to your side weights face
up
Inhale draw weights into midline
Exhale open arms
Rotator cuffs
Inhale cross
Exhale open
Inhale cross
Exhale open
Switch off on what arm crosses on top each time you bring weights to
midline
Sink lower into your front leg

Keep it up
You should feel the burn in your shoulders
Inhale
Exhale
Squeeze your shoulder blades together
Lets do 8
7
6 loosen your grip
5
4 You can do it
3 Moving on in
2
1
Inhale star pose press your weights directly over your shoulders
Exhale bend knees horse pose
Weights to heart center
Heels in
Toes out
Exhale twist to the front of the room
Inhale center
Oblique twist
Exhale twist to the back of the room
Inhale center
Exhale twist
Inhale center
Exhale twist
Inhale center
Stack your knees over your ankles
Drop hips low
Exhale
Inhale
Exhale
Inhale
You should feel this in your obliques
Draw your shoulders over your hips
Bring your weights behind your hips
Exhale twist
Inhale center
Exhale twist
Inhale center
Twist
Twist
Twist
Twist
Push through we are moving to the floor in

4 yes you can

3
2 change in
1
Inhale
Star
Exhale
Warrior 2
Inhale
Reverse warrior
Exhale
Pull
Pivot
Plant
High to mid plank chaturanga
Inhale
Upward facing dog
Exhale
Downward facing dog
Supine Glute and Chest:
Inhale
Look forward
Exhale
Step through to a seat
Grab weights and place them to the side of your mat and come down
to your back
Bend knees
Draw heels to glutes and play feet hip width distance apart
Grab weights and goal post arms
Deep breath in
Exhale lift weights and hips
Inhale lower
Supine glute and chest press
Keep elbows at 90 degrees
Control the descent
Exhale
Inhale
Exhale
Inhale
Looking great
Keep knees over ankles
Weight in heels
Exhale lift
Inhale lower

You got this

Move chin away from chest
Lift
Lower
Lift
Lower
Lets do 8
7
6 Lift your hips straight up and down
5
4 push through the pain
3 abdominal work next in
2
1
Move your weights to the front of your mat and find your way back to
your back
Core:
Bend knees
Draw heels to glutes and play feet hip width distance apart
Interlace fingers behind your head Exhale lift your chest up
Inhale lower
Basic crunch
Exhale lift
Inhale lower
Exhale lift
Inhale lower
Press your back to the floor
Press evenly through your feet
Exhale crunch
Inhale relax
Open your elbows
You got this
Exhale
Inhale
Exhale
Inhale
Lets do 4 breathe
3
2 bicycle twist in
1
Exhale stretch long
Lift your knees to 90 degrees

Interlace hands behind your head and spread fingers wide

Inhale lengthen your spine
Exhale twist your upper body to the right left leg long
Bicycle twist
Inhale center
Exhale twist to your left right leg long
Inhale center
Bring your elbow to your knee not your knee to your elbow
Exhale
Inhale
Exhale
Inhale
Lift entire shoulder blade off of the mat during your twist
Twist
Center
Twist
Center
Keep your gaze in the direction of your twist
Keep it up
Lets do 4 yes you can
3
2 relax in
1
Exhale stretch long
Lie back and lift your feet to the ceiling
Legs straight
Flex your feet
Interlace your fingers behind your head
Inhale lengthen your spine
Exhale lift your chest up
Legs up the wall crunches
Inhale lift
Exhale lower
Draw belly down
Take out the movement in your legs
Inhale
Exhale
Inhale
Exhale
Anchor your lower back to the mat
Open your elbows
Inhale lift
Exhale lower
Inhale lift

Exhale lower
Lets do 8
7
6 pull navel toward your spine
5
4 push through
3 final stretching in
2
1
Surrender:
Hug knees into chest
Press your feet into your mat
Flex your right ankle on your left thigh
Grab under side of left knee
Exhale
Supine figure four
Flex your feet
Anchor your lower back to your mat
Option to close your eyes
Inhale
Exhale
Release
Press your feet into your mat
Flex your left ankle on your right thigh
Grab under side of right knee
Exhale
Supine figure four
Lift your chest
Tuck your chin and lengthen the back of your neck
Pull your right knee forward and press your left knee back
Find your breath
Exhale
Knees to chest
Inhale
Extend left leg long and squeeze right knee to right armpit
Exhale
Supine Twist
Bring right knee across your body
Lengthen your spine
Extend your arms out and gaze to your right
Keep both of your shoulders on the mat
Close your eyes
Relax
Inhale

Back to center
Exhale knees to chest
Inhale
Extend right leg long and squeeze left knee to left armpit
Exhale
Supine Twist
Bring left knee across your body
Extend your arms out and gaze to your left
Keep both shoulders on the mat
Close your eyes
Relax
Inhale
Back to center
Exhale knees to chest
Inhale
Exhale
Grab outsides of feet
Happy baby
Gently pull your knees down and press your feet straight up
Lengthen your spine
Bend your elbows out
Feel free to rock side to side
Go only as deep as your hips allow, feel free to modify this posture by
grabbing behind your thighs
Inhale back to center
Squeeze into a small ball
Give yourself a big hug thanking yourself for making it to your mat
today
Exhale
Release
Final savasana
Release tongue away from roof of mouth
Relax shoulders away from ears
Unclench jaw
Close eyes
If you are ready to move on find some movement in your fingers and
your toes
Extend your arms above your head and your legs long
Take the biggest stretch of your day right here
Roll to either your left or your right and slowly come up to a seat with
hands at heart center
Brings hands to third eye center

I commit to what brings me joy.

I focus on being of service and know that as I do, all my needs will be
met.
Life loves me!
(changes every class)
The light in me high fives the radiant light in each and every one of
you
Namaste
(personal share)