February 2025 Yoga Sculpt Sequence
Muscle Focus: Core
Possible Themes:
Fire Within – Tap into your inner strength and ignite your core power
Root to Rise – Strengthen your foundation by engaging the deep core muscles
Waves of Strength – Flow through dynamic, core-powered movements like the ebb and flow of water
Props: 1 Block, 2 light weights, 2 med-heavy weights
SUGGESTED PLAYLIST ON SPOTIFY
WARM UP / INTEGRATION
Suggested Song: Electric Feel (Kygo Remix) - Henry Green, Kygo
Constructive rest (lower yourself onto your back, knees bent, feet flat on the floor. Toe-heel your feet to the outer edge of the mat and let your knees fall towards each other to touch); option to place one hand on chest, one hand on abdomen (great place to cue diaphragmatic/belly breathing)
Happy baby
½ happy baby
Supine twist
Repeat happy baby - ½ happy baby, supine twist on left side
CORE 1
Suggested Song: Electric Feel (Kygo Remix) - Henry Green, Kygo, continued
Straight-legged crunch (extend legs along the mat with feet flexed towards chins and facing the ceiling, hand behind head and crunch); Layer up: option to hover feet a few inches off the ground; Layer down: option for traditional crunch with knees bent and feet flat on the floor
Bicycle twists (knees in reverse table top, hand behind head, and twist left elbow to right knee while extending left leg, then switch); Layer up: option to keep legs straight and scissor kick with the twist; Layer down: option to keep feet flat on the floor
Scissor kicks holding block (scissor kick legs while holding a block up to the ceiling); Layer up: option to hover the shoulders off the ground; Layer down: option to bend the knees
Double leg lifts with block (place block between feet, hug block with feet, lower legs towards the floor and use deep core to pull legs back up towards the ceiling); Layer up: option to hover; Layer down: option to decrease the motion of the leg lifts
Long body stretch
Down dog
Plank
Lower to ground
Cobra x 3 (hold the last)
Table top
Down dog
Forward fold
½ lift
Forward fold
Rise to tadasana / samasthiti
SUN A
Suggested Song: Be The Change - DJ Taz Rashid, Disco Breath
Inhale: mountain
Exhale: forward fold
Inhale: ½ lift
Exhale: plank (cue and hold - countdown from 8)
Inhale
Exhale: down dog
Inhale: look forward
Exhale: forward fold
Inhale: ½ lift
Exhale: forward fold
**Repeat but add chest taps in plank (tap one hand to chest at a time while holding plank)
Traditional Sun A (mountain - forward fold - ½ lift - chaturanga - updog - down dog)
SUN B
Suggested Song: Floating - feat. Candy Crush Saga - TOKiMONSTA
Inhale: chair
Exhale: chair with airplane arms (sweep your hands down by your hips)
Inhale: 1 leg mountain (lift left knee 90 degrees)
Exhale: crescent with airplane arms (step to the back of the mat and sweep your hands down by your hips)
Inhale: star (pivot to the long edge of the mat, reach hands to the sky)
Exhale: warrior II
Inhale: reverse warrior
Exhale: flow through vinyasa or go straight to downward facing dog
Inhale: look forward
Exhale: forward fold
Inhale: ½ lift
Exhale: fold
**Repeat on left side
SUN B w/ LIGHT SET OF WEIGHTS
Suggested Song: She’s Fresh - Time Machine Club, The Polish Ambassador
In your forward fold - grab your light set of weights
Inhale: chair (weights to chest, then to the sky)
Exhale: chair with airplane arms (weights to chest, then your hips)
Inhale: 1 leg mountain (weights to chest, then to the sky, lift left knee 90 degrees)
Exhale: crescent with airplane arms (weights to chest, then to your hips, step to the back of the mat)
Inhale: star (pivot to the long edge of the mat, weights to the sky)
Exhale: warrior II (weights to chest, then make W with arms)
Inhale: reverse warrior (weight to chest, then right arm straight up over your shoulder)
Exhale: pull the weights to your chest, pivot your body to face the front of the mat, plant your weights to the ground, then flow through vinyasa or go straight to down dog
Inhale: look forward
Exhale: forward fold
Inhale: ½ lift
Exhale: fold and grab light sets of weights
**Repeat on the left side
SUN B+
Suggested Song: Something Magic - LION BABE
Inhale: chair (weights to chest, then to the sky)
**Change Here**
Exhale: chair bring your weights to heart center
Inhale
Exhale: prayer twist pulse to the right (keeping your hips facing front, twist and pulse your upper torso to the right), cue: twist, twist, exhale, exhale; countdown from 8
Inhale: 1 leg mountain (weights to chest, then to the sky, lift left knee 90 degrees)
Exhale: crescent with airplane arms (weights to chest, then to your hips, step to the back of the mat)
Inhale: star (pivot to the long edge of the mat, weights to the sky)
Exhale: warrior II (weights to chest, then make W with arms)
Inhale: reverse warrior (weight to chest, then right arm straight up over your shoulder)
Exhale: pull the weights to your chest, pivot your body to face the front of the mat, plant your weights to the ground, then flow through vinyasa or go straight to down dog
Inhale: look forward
Exhale: forward fold
Inhale: ½ lift
Exhale: fold and grab light sets of weights
**Repeat on the left side - end in down dog
PUSH UP / BICEPS
Suggested Song: Manifest (Brenmar Remix) - Coco & Breezy, Brenmar
From down dog
Inhale: table top
Exhale: Uneven push ups, right side (place your block on the right side of your mat and place right hand on the block and left hand on the ground) Layer down: option to take push ups on your knees. Cue: lower, lift, lower, lift, inhale, exhale, inhale, exhale; countdown from 4 or 8
Inhale: table top
Exhale: boat pose / navasana with bicep curls (sit your hips to the side and swing your legs out in front of you. Curl your navel to spine and lean back, broaden across your collar bones. Option to lift your legs or keep them grounded. Grab your light or medium-heavy set of weights and bring them next to your hips for bicep curls.); Cue: lift, lower, lift, lower, exhale, inhale, exhale, inhale; countdown from 8
Inhale: table top (set your weights to the side and find your table top)
Exhale: Uneven push ups, left side
Inhale: table top
Exhale: boat boat with prayer twists (find your boat pose, grab your weights and bring them to heart center. Twist your torso to the right and drop right elbow towards the ground, inhale back to center, exhale twist your torso to the left and drop left elbow towards the ground); cue: twist, center, twist, center, exhale, inhale, exhale, inhale; countdown from 4 or 8
Inhale: table top
Exhale: down dog
Inhale: look forward
Exhale: forward fold
Inhale: ½ lift
Exhale: forward fold
Inhale: mountain pose
Exhale: hands to heart center - option to grab a sip of water
SQUAT
Suggested Song: Hot Stuff - Kygo, Donna Summer
Meet standing at the top of the mat, option to grab weights and hold them at heart center
Basic squat - cue: lower, lift, lower, lift, inhale, exhale, inhale, exhale (press heel down and out to engage the glutes, hinge slightly forward as you lower to keep glutes activated)
Squat pulse - cue: pulse, pulse, exhale, exhale; countdown from 8
Squat hold - (hold squat towards 90 degrees and breathe), countdown from 8
**Repeat basic squat
Squat twist - (lower to squat and as you rise, lift right knee 90 degrees and twist torso to the right towards your right knee, put your right foot down and lower to squat, lift left knee 90 degrees and twist torso to the left towards your left knee…), cue: lower, twist right, lower, twist left, inhale, exhale, inhale, exhale; countdown from 8
CARDIO
Suggested Song: Drum Machine - Alok, Pickle
Block taps: place the block in the center of the mat and touch one foot at a time to the block. Layer up: option to hop switch the feet, Layer up up: option to jump both feet from one side of the block to the other
Jumping jacks
Squat drops: squat and reach right hand to the ground, squat and reach left hand to the ground. Layer up: jump feet together then apart in between squat drops
Run in place
SCULPT 1
Suggested Song: Reykjavik - Joachim Pastor
Inhale: mountain pose
Exhale: forward fold
Inhale: ½ lift
Exhale: forward fold, grab your light or medium-heavy set of weights
Inhale: chair (weights to the sky)
Exhale: chair with airplane arms
** Exercise 1: Tricep kickbacks (separate your feet, hinge forward 45 degrees at the hip, bend your elbows 90 degrees and lift them to the sky, with weight at the hips - inhale, exhale - extend your elbows and lift your weights towards the sky, inhale - bend your elbows and bring your weights back to your hips); cue: lift, bend, lift, bend, exhale, inhale, exhale, inhale; countdown from 8
Inhale: 1 leg mountain (weights to the sky, lift left knee 90 degrees)
Exhale: crescent with airplane arms (weights to your hips, step to the back of the mat)
** Exercise 2: crescent airplane to 1 leg mountain (Inhale to 1 leg mountain, exhale to crescent with airplane arms); Layer up: option to bring weights up for overhead press in 1 leg mountain; Layer up 2: option to drop knee towards the ground for split squat in crescent airplane; Layer down: option to keep weights at heart center; countdown from 8
Inhale: star (pivot to the long edge of the mat, weights to the sky)
Exhale: warrior II (weights to chest, then make W with arms)
Inhale: reverse warrior (weight to chest, then right arm straight up over your shoulder)
Exhale: plank (pull, pivot, plant)
**Exercise 3: side plank with reverse flys (drop heels to the left, lift right arm to the sky as you stack your hips and shoulders in side plank; grab your weight in right hand, reach weights up to the sky, keeping the arm straight, inhale - lower weight to the floor with straight arm; exhale - lift weight to the sky with straight arm); Layer down: option to drop bottom knee
Inhale: plank
Exhale: down dog
Inhale: look forward
Exhale: forward fold
Inhale: ½ lift
Exhale: forward fold - grab your light or medium-heavy set of weights
**Repeat on left side - but instead of tricep kickbacks - do tricep squeeze (separate your feet, hinge forward 45 degrees at the hip, lift your weights to tricep kickback, squeeze weights towards each over and pulse); cue: squeeze, squeeze, exhale, exhale; countdown from 8
End in tadasana, standing at the top of the mat
SQUAT 2.0
Suggested Song: Sugar (feat. Francesco Yates) - Robin Schulz, Francesco Yates
Horse squats (starting in goddess / horse pose with weights at heart center, lower hips, lift hips); cue: lower, lift, lower, lift, inhale, exhale, inhale, exhale; countdown from 8
Horse with oblique dips (holding goddess / horse pose at lowest point, place weights behind thighs, inhale - drop torso to the right and reach right weight to the floor, exhale - press into your right heel and engage your core to lift your torso back to center, inhale - drop torso to the left and reach left weight to the floor, exhale - press into your left heel and engage your core to lift your torso back to center, continue this pattern); cue: dip right, center, dip left, center, inhale, exhale, inhale, exhale; countdown 4 or 8
GLUTE / CHEST
Suggested Song: Cry Baby - KC Lights Remix
Single leg deadlift (with weights in hand, hinge 45 degrees at the hip as you lift your left leg behind you and send weights towards the ground, press into your right foot and engage your glutes to lift the torso back to standing and lower left leg); Layer down: option for standard deadlift (standing on 2 feet)
Single leg deadlift on left side
Boat pose with chest press (starting in boat pose, bring 1-2 medium-heavy weights at chest, inhale, exhale - press weight up to the sky, inhale - bring weight back to chest); cue: exhale, inhale, exhale, inhale, lift, lower, lift, lower; Layer up: increase the amount you lean back
CORE 2
Suggested Song: Otra Danza - Electrick
Bound angle crunch / supta baddha konasana (put block between feet and lower yourself onto your back, knees wide, hug feet into the block to activate the lower abdominals. Interlace hands behind head, inhale, exhale - lift torso, inhale - lower torso); cue: lift, lower, lift, lower, exhale, inhale, exhale, inhale; Layer up: hover feet a few inches off the floor
Pass the block (bring knees into chest and grab block with hand, inhale - long body stretch and hover arms and feet off the ground, exhale - bring knees into chest and place block between feet, inhale - long body stretch and hover arms and feet off the ground, continue this pattern); cue: stretch long, pass the block, stretch long, pass the block, inhale, exhale, inhale, exhale. Layer down: place feet on the floor and reach block between knees, countdown from 8
Bicycle (place block to the side, reverse table top knees over hips, interlace hands behind head, inhale, exhale - twist left elbow to right knee and extend left leg, inhale back to center, exhale - twist right elbow to left knee and extend right leg); cue: twist right, center, left, center, exhale, inhale, exhale, inhale; Layer up: keep legs extended and scissor kick; Layer down: place feet on the floor and twist upper body
Full sit ups (extend your legs along the mat, take a medium-heavy weight with both hands and hold it above your chest with arms straight. Inhale, exhale - begin to lift your shoulders off the mat and continue to rise until your are seated with legs extended and weight pointed over your head. Inhale - curl the belly and round the spine, slowly lowering one vertebrae at a time.) Layer down - option to use a block instead of a weight
Bring your knees into your chest and rock and roll to find your forearm plank
Forearm plank with hip dips (starting in your forearm plank, inhale - drop your heels to the right and dip your right hip towards the ground, exhale - utilize your core strength to bring your hips back center, inhale - drop your heels to the left and dip your left hip towards the ground, exhale - utilize your core strength to bring your hips back to center); cue: drop hips right, center, left, center, inhale, exhale, inhale, exhale; Layer down - hold forearm plank or hold table top with core engaged; countdown from 8
Forearm plank hold (hold and breathe in forearm plank for a least 8 counts or until music is finished)
SURRENDER / CLOSING POSTURES
Suggested Song: Ocean Avenue - Yellowcard, Hammock
Sphinx pose (from forearm plank - drop your belly to the floor, untuck your toes and roll your shoulders down and back)
Inhale: table top
Exhale: down dog
Inhale: 3 leg dog, right leg
Exhale: ½ pigeon on the right; Layer down - option to take figure 4 on your back
**transition pose - down dog with option to flip your dog; or happy baby if in figure 4
**Repeat ½ pigeon or figure 4 with transition poses
**Have everyone meet on their backs
Inhale: happy baby
Exhale: ½ happy baby - extend your left leg along the mat, hold for a few breaths
Inhale
Exhale: supine twist - bring your right knee across your body
**Repeat happy baby - ½ happy baby - supine twist on the left
Find a comfortable position either sitting or lying on your back for breathwork
BREATHWORK
Suggested Song: Bliss - Songs of Eden
Box breath (inhale 4 counts - hold 4 counts - exhale 4 counts - hold 4 counts)
**Note in yoga sculpt I tend to do breathwork in place of savasana - I’ve found that many students who take yoga sculpt are not ready for the total stillness of savasana. Breathwork helps students ground after a high energy class and gives them something to focus on to stay still. If breathwork isn’t for you, feel free to take your students into a more traditional savasana :)
