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teaching my first yoga sculpt class

YAY! I  taught my first yoga sculpt class this weekend. Here is my outline and playlist.

Begin students in childs pose. Connect with breath. Remind them they are present on their mat. “You are here. This is your practice.”

MUSIC
Flow A:  Morning, Beck
Flow B: Lampshades on Fire, Modest Mouse & Pay No Mind, Madeon
Flow C: Little Talks, Of Monsters and Men,;Runaway (U&I), Galantis; Like a River Runs, Bleachers
Abdominals: Heavy is the Head, Zac Brown Band
Flow D: Sugar, Maroon 5; Get Low, Dillon Francis & DJ Shake; Smile, R5
Yang: Black Mambo, Glass Animals; Thunder Clatter, Wild Cub, Happiness is Such a Mess, Introverted Dancefloor
Yin: Out of Focus, Kari Kimmel; I See Fire, Ed Sheeran
Rest: When We’re Fire, Lo-Fang



Flow A                                   
Cat Cow
option to do spinal extension
Down Dog
3 Sun A
walk hands to back, uttanasana

Flow B                                  
Low lunge option to raise both arms parallel to the floor (with or without weights)
Repeat 10-15 times right arm rotates back behind you (twist) left arm stays straight
Vinyasa
Repeat Left

Flow C                                
Vinyasa to standing
Sun B -Chair pose
vinyasa
Crescent lunge
a. shoulder presses (cactus arms)
b. tricep extensions
Warrior 2
a. bicep curls (neck can be front or center)
Drop weights. Straighten front leg (pyramid)
vinyasa
repeat left

Abdominals
Eagle Crunches
Bridge
Vinyasa

Flow D
right knee to nose
crescent warrior (grab weights)
warrior 3
pulls
without touching foot to floor cross foot over leg (eagle Legs) bicep curls
standing splits
shiva squats (10x)
Repeat Left

YANG
ABM (Down Dog)
knee to nose HOLD
stretch out leg (point toe) hold
side plank HOLD
vinyasa
switch sides

Childs pose

Table top
Weight behind right leg, leg lifts right
Leg open to the side
pulse leg straight behind
repeat on left
hover knees inch off the floor (8 breaths)
DOWN DOG
roll to top of plank (8 Breaths)
one last vinyasa

YIN
Pigeon R & L

Ending
Paschimottanasana
supine twist R&L
happy baby
savashana

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