April 2023 Yoga Sculpt Sequence with Spotify Playlist
Hi Yogis and Yoga Sculpt Enthusiasts!
This is a sequence I created for the week of April 23, 2023. Enjoy and share your thoughts in the comments section :)
Yoga Equipment: 1 block and 2 pairs of weights
Spotify Playlist: click here
Integration
Songs: Sundara by Odesza and Treat You Better - Cassian Remix by Rufus du Sol and Cassian
Supta baddha konasana — IN pull your knees towards your chest / EX let your knees fall to the right. Bring your fingertips behind your head. Oblique crunches (x8) / IN pull your knees towards your chest / EX let your knees fall to the left. Bring your fingertips behind your head. Oblique crunches (x8) / IN knees towards your chest / EX rock and roll three (3) times to meet in a tabletop / IN Cow / EX Cat / IN press through your hands, curl your toes / EX Downward Facing Dog / IN gaze forward / EX Ragdoll Forward Fold
Sun A
Song: Better Run - Extended Mix by Reuben Keeney
IN Mountain / EX side bend to the right (feel this stretch through your spine as you press your left foot down) / IN Mountain / EX side bend to the left (feel this stretch through your spine as you press your right foot down) / IN Mountain / EX backbend (cactus your arms, squeeze your glutes as you send your hips forward) / IN Mountain / EX Forward Fold / IN Halfway Lift / EX High Plank
*Hold high plank. On your knees. Extend your right leg back. Toes are planted. Leg lifts / *Hold high plank. On your knees. Extend your left leg back. Toes are planted. Leg lifts.
Sun B
Song: Physical - Ofenbach Remix by Dua Lipa, Ofenbach
Block between your hands / IN Chair / EX lower your block in front of your chest. Side squats starting to the right (countdown from 8, cue boat pose is coming up / Meet me in a boat pose, block in front of your chest —> EX twist to the right, IN Center, EX twist to the left (countdown from 8, cue to meet you standing) / Standing, block in front of your chest for full range squats / IN Chair / EX Forward Fold / IN Halfway Lift / EX High to Low Plank
Songs: Open Wound (Odesza Remix) by Ki:Theory (right side) / Balloons - Radio Edit by Nils Hoffmann (left side)
IN right / left leg high / EX knee to nose / IN leg high / EX knee to opposite elbow / IN leg high / EX low lunge / IN Crescent Lunge / EX double lunge, bring your hands to heart center. EX Twist to the right/left, IN center, EX lift up, IN lower / IN Crescent / EX Crescent with Airplane Arms / IN Star Pose / EX parallel your feet to the short side of your mat, bring your hands at heart center. Lateral lunge to the front (lower, lift) / IN Star / EX Warrior 2 / IN Reverse Warrior / EX High Plank —> wide arm push up’s on your toes or on your knees (countdown from 8) / EX High to Low Plank
Before left side, include a short plank series:
Song: All Around The World (La La La) by R3hab, A Touch of Class
IN gaze forward / EX High Plank. Draw your right hand towards your chest chest. Lower your right hand down. Draw your left hand towards your chest. Lower your left hand down (countdown from 8, cue grabbing a block and meet you lying on your back) / Grab your block, meet me lying on your back. Block between your knees for hip lifts (countdown from 8, cue high plank) / EX High to Low Plank
Sun B with weights
Songs: Beat Of My Heart - Deluxe Edit by Lost Frequencies, Love Harder (right side) / WET by Wax Motif (left side)
IN Chair / EX bring your weights to heart center. Side squats, starting to the right (countdown from 8, and cue to meet you standing) / Meet me standing for bicep curls —> option to add a heel lift for a compound movement (countdown from 8) / Meet me standing with weights to heart center for full range squats (lower, lift) / Meet me standing for hammer curls —> option to add a heel lift for a compound movement (countdown from 8) / IN Chair / EX Forward Fold / IN Halfway Lift / EX High to Low Plank
IN your right/left leg high / EX knee to opposite elbow. Windshield wipers / IN right/left leg high / EX low lunge / IN Crescent / EX double lunge bring your weights to heart center. EX Twist to the right/left, IN center, EX lift up, IN lower / IN Crescent / EX Crescent with airplane arms. Pulse your weights towards one another / IN Star / EX parallel your feet to the short side of your mat. Elbows by your side. Meet me in a lateral lunge to the front. As you exhale, lift up to a bent arm raise / IN Star Pose / EX Horse Pose. Bring your elbows by your side, on your next exhale, lift up or front servers / IN Star/ EX Warrior 2 / IN Reverse Warrior / EX High Plank Hold (x4). Lower down onto your knees. Grab your weights. Right side: Goal post your arms shoulder press to a chest press / left side: Weights in front of your shoulders, press up, lower down for a tricep extension, lift up, and lower.
Cardio
Song: Scrub The Ground (feat. DJ Funk)
IN gaze forward / EX High Plank. Toe taps to plank jacks / High Plank. Walk your hands to meet your, then feet jump up (countdown from 8 and cue to meet you standing / Meet me standing for butt kickers towards the front of your mat, high knees towards the back of your mat (countdown from 8 and cue for high plank / High Plank. Mountain climbers to finish (fast or slow). After cardio, cue for a water break, drop down to your knees.
Glutes and Core
Song: Yeah Yeah Yeah - Radio Edit by Jax Jones
Grab your block and place it between your thighs. Crossbody curls to a front raise (countdown from 8 and cue to meet you lying on your back) / On your back, block between thighs for hip lifts —> option to add a chest press (countdown from 8, cue to send your legs up the wall) / Pull over with a V up
Sculpt Series
Songs: Club Cravings by Miss Dre (right side) / Baby again.. by Fred again, Skrillex, Four Tet (left side)
Meet in Downward Facing Dog / IN right/left leg high / EX low lunge / IN Crescent / EX hinge forward. Narrow arm rows / wide rows / IN Crescent / EX Crescent with Airplane Arms. Tricep kickbacks / IN Star / EX parallel your feet to the short side of your mat. Meet me in a lateral lunge to the front. Lower your weights in front of you. Reverse Flies / IN Star / EX Horse. Draw your elbows by your side. Your palms are up. On your next exhale, lift up, your palms are down (option for a compound movement by lifting up from your horse) / IN Star / EX Warrior 2. Send your back weight to your back hip. Crunch and punch / IN Reverse Warrior / EX High to Low Plank
Core
Song: Miss You by Oliver Tree, Robin Schulz
IN gaze forward / EX High Plank. Lower yourself to a forearm plank. Hip dips (countdown from 8, cue boat pose) / Boat pose. Hands to heart center for accordion crunches (countdown from 8, cue to meet you lying on their backs) / On your back. Extend your legs out forming an X with your body. Starfish crunches / Bicycle Twists
Stretching and Savasana
Songs: The Best Part by gardenstate, Bien, aname / Awaken by Big Wild