global trends release - no.lesmills.comno.lesmills.com/files/globalcentral/bb 53 book.pdf · global...

53RE

LEA

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PRESENTERS FROM: Sweden / new Zealand

GlObal TRENdSTai ChiFEATURES

BODYBALANCE™

BODYBALANCE™ – ThE YOgA, TAI ChI, PILATES wORkOUT ThAT BUILDS FLExIBILITY AND STRENgTh

AND LEAvES YOU FEELINg CENTERED AND CALM.

ESSENCE

ThE

BLAh BE LOUD AND hEARD – tell us what you think of this release. Visit lesmills.com/BLAH

The Les Mills Global family is made up of 13,500 fitness clubs, 70,000 instructors and millions of participants from 80 countries around the globe. Separated by geography, religion, race, color and creed wE ARE UNITED IN OUR LOvE FOR MOvEMENT, MUSIC AND ThE PURSUIT OF hEALThY LIvINg, BOTh FOR OURSELvES AND OUR PLANET. AT LES MILLS wE BELIEvE IN ThE DIgNITY OF EACh INDIvIDUAL wIThIN OUR COMMUNITY AND STRIvE TO RESPECT ThE RIghTS AND FREEDOMS OF ALL. In our choice of role models, music and movements we understand that each society sets differing standards for dress, popular culture and dance.

wE ACkNOwLEDgE ThAT whAT IS CONSIDERED APPROPRIATE IN SOME CONTExTS CAN BE ENTIRELY INAPPROPRIATE IN OThERS.

As an organization that leads the group fitness experiences of more people on the planet than any other company, we walk a delicate line between delivering cutting-edge, innovative products and ensuring that accepted norms are upheld and respected.

We actively screen the music we use and take care to avoid language and references that may cause offense. We will not allow any songs to be used that discriminate against minorities of any description, and we are committed to strengthening understanding between people of different cultures.

wE EMBRACE OPEN COMMUNICATION wITh OUR wIDER gLOBAL FAMILY SO ThAT DIFFERENCES OF OPINION CAN BE ExPRESSED, AND COMPROMISES REAChED.

ABOvE ALL, wE ARE PASSIONATE ABOUT DELIvERINg LIFE-ChANgINg FITNESS ExPERIENCES, EvERY TIME, EvERYwhERE.

DECLARATION OF INTENTOUR

CONTENTS

© Les Mills International Ltd 2011

gLOBAL TRENDSTAI ChITEAChINg IN ThE ESSENCE OF BODYBALANCE™TRACk TYPE SONg TITLE ARTIST DURATION

1 TAI ChI wARMUP

Redemption Song (Oh Happy Day)p 1997 Sony Music Entertainment (UK) Limited. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Marley, Hawkins

Moodswings 6:42

2 SUN SALUTATIONS

Out Of Timep 2002 Movin Sounds Ibiza, S.L. Written by: Gilcher, Hansch, Meyer

Levitation 4:22

3 STANDINg STRENgTh

Amazingp 2009 Little Polar Records. Written by: Leontiou, Armstrong, Bates, Nutini

One Eskimo 9:04

4 BALANCEWhile My Guitar Gently Weepsp 2010 Arista Records, a unit of Sony Music Entertainment. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Harrison

Santana feat. India.Arie & Yo Yo Ma

6:06

5 hIP OPENERSFor The First Timep 2010 Sony Music Entertainment UK Limited. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: O’Donoghue, Sheehan

The Script 4:11

6 C0RE – ABDOMINALS

Need You Nowp 2011 Les Mills Music Licensing Ltd. Written by: Kelley, Haywood, Scott, Kear

True Colours 3:55

7 CORE – BACkForget Youp 2010 Electromode. Written by: Brown, Callaway, Hernandez, Lawrence, Levine

Audiogroove 3:59

8 TwISTSStayp 2010 Major Label Limited under exclusive licence to Sony Music Entertainment UK Limited. Under licence from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Anderson, Hutchcraft

Hurts 3:55

9 FORwARD BENDS – hAMSTRINgS

Forgivenessp 2010 Arista Records, a unit of Sony Music Entertainment. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment.Written by: McLachlan, Marchand

Sarah McLachlan

3:52

10 RELAxATION/ MEDITATION

Tayarip 2003 Acuity Soundworks. Written by: Biehl

Mark Biehl 9:03

kEY

Dr Jackie Mills – Choreography

Phillip Mills – Creative Consultant

Dr Jackie Mills – Group Fitness Director

Diana Mills – Creative Director

Michelle Farrier – Program Planner

Janine Phillips – Program Coach

Ann-See Yeoh – Program Knowledge

Bryce Hastings – Technical Consultant

Dr David McKenzie – Choreography Notes

CREDITS SPECIAL ThANkSLes, Chris Jannides,

Jennie Fenwick and Corey Baird

Alt alternate

B back

B up build up

Br bridge (non-chorus)

C chorus

C br chorus bridge

cts musical counts

F forward

Instr instrumental

Intro introduction

mins minutes

O/H over head

OTS on the spot

Outro last few bars of music

PC pre-chorus

Pose positions as explained in the Program Manual

QC quiet chorus

R&L right and left

Ref refrain (recurring phrase or number of song lines)

Rep reprise (part of the chorus repeated)

Rep Xx perform the Sequence/Exercise x times

Seq sequence (repetition of exercise or position)

Tempo normal pace of the music

V verse

Option Easier option

Option Advanced option

The Fine Print Les Mills' instructor resources (CDs, DVDs and choreography notes) are unique, valuable resources provided to you as a Les Mills' certified instructor to enable you to learn

each new release and teach it in Les Mills' licensed clubs only. Do not share these resources. Copying, burning, uploading files onto the internet or selling Les Mills' instructor

resources to other people is illegal, and rips off Les Mills, its distributors and other instructors. If you are engaging in any of these illegal activities, there may be serious

consequences for you personally including legal action, the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is much appreciated.

From L-R: Corey Baird, Anna Paringer, Dr David McKenzie.

Corey Baird (New Zealand) is a Personal Trainer and Pilates teacher at Les Mills Auckland. He is also a Technical Consultant for BODYBALANCE™, BODYPUMP™ and CX30™ programs.Dr David McKenzie (New Zealand) is an Auckland-based medical practitioner, and BODYBALANCE™ and BODYVIVE™ International Presenter and Trainer. He is also a BODYVIVE™ Technical Consultant and last presented on BODYBALANCE™ 51.

Anna Paringer (Sweden) is a Les Mills Nordic’s Group Fitness Consultant for Denmark, based in Stockholm. She also teaches Yoga and Pilates, and this is her first appearance as presenter on a Les Mills release.

© All rights reserved. No part of these notes may be used, stored or reproduced in any form or by any means without prior written permission from Les Mills International Limited.

Requests and enquiries concerning reproduction and rights should be addressed to Les Mills International Limited, 22 Centre Street, Freemans Bay, Auckland, New Zealand,

PO Box 91137, Victoria Street West, Auckland 1142. Telephone +64 (9) 366-9900.

BODYBALANCE™ Presenters

BODYBALANCE™ 53 is an internal journey and a big workout with limitless possibilities, reflected in a Tai Chi Warmup track to Redemption Song, a song of freedom that fills you with energy and takes you into the seamless flow and extension of Sun Salutations.

Standing Strength offers perhaps the most challenging track of this release and will have your legs burning by the end. Just focus on your breathing, choose to push calmly through the pain and redirect that energy through your fingertips... it’s an Amazing sensation!

While My Guitar Gently Weeps is a gorgeous song for a beautiful languid Balance track that encourages you to gain in confidence, knowing that strong legs and steady eyes will get you through.

By then, you will have earned your Hip Stretches, so let your tension dissolve away... This is the calm before the storm.

That tempest arrives in the form of back-to-back Core tracks – the first works the abs and features the Iron Cross, just like a gymnast on the rings. Then, on your tummy, imagine you’re a plane... and then parachuting from one as you strengthen the butt, back and hamstrings.

But Stay with us... Standing Twists invite you to feel the freedom again and let your light shine.

You’re on the home stretch now and soon you’ll have a chance to quieten your mind, body and breath... to feel your life force once again as you collect your mat and head back into the world.

BODYBALANCE™ 53

gLOBAL TRENDSIT IS ESTIMATED ThAT wE hAvE FOUR MILLION PEOPLE PER wEEk DOINg OUR CLASSES ALL OvER ThE wORLD

– AN AMAzINg EFFORT.BUT – LET’S PUT ThAT IN PERSPECTIvE… The USA alone has an estimated 72.5 million people who are obese, with some states having greater than 30% obesity levels.*

60% of adults don’t do enough exercise to generate health-related changes, with 30% of the population being totally inactive.

So – in reality, we are just scratching the surface.

we here at Les Mills International (LMI) are committed to doing our very best to change this.

wE hAvE A gOAL TO gET 20 MILLION PEOPLE DOINg OUR CLASSES BY 2020

So what makes us think that group fitness can transform people from their sedentary behavior into exercise junkies?

Well – studies show that people will often do better when they ExERCISE IN gROUPS.When we compare different types of exercise settings we see that when people train in groups they exercise harder, for longer, and they’re likely to come more often.

There is something about the cohesive nature of a group setting that makes people more comfortable training within this environment. And if they are more comfortable they will turn up more often and train harder.

We also see some really amazing effects when we ADD MUSIC TO ThE MIx.It appears that when you play uplifting music people will naturally want to exercise harder. Some studies suggest that music alters our level of perceived exertion during exercise – that is, we train harder without realizing it – while others claim we just don’t mind exercising harder when we listen to music while we train.

So – we stick people in groups and play some music and we find people want to train hard and come back and do it again and again.

*Vital Signs: State-Specific Obesity Prevalence Among Adults – United States, 2009Centers for Disease Control and Prevention

© Les Mills International Ltd 2011© Les Mills International Ltd 2011

But there’s one more key factor that we know can make or break the group fitness experience – ThE INSTRUCTOR.Researchers have manipulated different aspects of instruction in a group fitness setting. They found that if the instructor encouraged people and created a socially enriched environment, this was the main ingredient in determining whether people will come back for more.

So – although we know that we can control the setting to get people into groups and provide great music – it still comes down to the fact that the instructor can create that energy to maximize the experience of the people in the room.

Needless to say, we here at LMI will do our very best to keep creating opportunities by providing great music and choreography – so that you can connect with the people in front of you and deliver life-changing fitness experiences every time you teach.

We believe that we can fill exercise classes all over the world if we get this right – and start edging toward that magical figure of 20 million by 2020.

What that will give us is a voice. People around the world will start to notice that something amazing is going on – and they will want to join in. Only then will we start making inroads into changing the attitudes toward exercise and fitness on a global scale.

ThE wORLD NEEDS ThIS!

TAI ChIIN TAI ChI MOvEMENTS ThERE ARE FIvE kEY PRINCIPLES ThAT hELP TO gUIDE OUR POSITION AND MOvEMENT:

1 Straight back

2 Completely relaxed

3 Yin and Yang

4 Turning from the waist

5 Beautiful ladies’ wrists

how are you going to feel more confident and authentic in teaching Tai Chi?When we understand the objectives or desired outcome of this track, then we have the chance to really nail it!

There are four objectives to remember:

1 warmup 2 Breathe3 Focus4 Flow

Teach the objectives!

Instead of thinking about all of the Coaching Cues you need to say, think about the objective of this movement in this part of the track that you want people to experience. All of the Coaching Cues you use then help people to achieve that objective. Warm up, breathe, focus and flow.

Then think about the relevant Coaching Cues you might use in this track to teach your class how to achieve each objective.

Next, practise it, have your simple objectives in your heart and mind then teach it!

If you want your class members to really ‘get it’ then you need to BE IT. YOU need to warm up deeply. YOU need to breathe fully. YOU need to come into complete focus and let everything connect and flow. Do this and you will feel more confident and authentic.

And to find out if you are having more success with your Tai Chi warmup, try these things:

1 Ask another instructor for feedback on your teaching of this track.

2 Video and assess yourself.

3 Ask a class member… “Did you feel yourself really warm up, connect with your breath and become focused and really flow in your movements in the Warmup? What could I do to help you achieve this better?”

And look carefully at your DvD and choreography notes to identify the technique and focus that is specific to this track and its music.


1 TAI CHI WARMUPTrack Focus: I want my class members to feel warmth, presence and joyous freedom of body and breath with this liberating music.

MUSIC SEQUENCE/EXERCISE COACHING IDEAS

0:00 Intro 4x8 Set Narrow Wu Chi, feet under hips 32

0:19 V1 Emancipate 9x8 4x Breath SequenceInhale, hands to noseExhale, hands wideInhale, hands to noseExhale, hands down

Note: After 2nd rep, hold Wu Chi

Last 4 cts, reach arms O/H

4444

4

4

1:03 C _ Oh happy 4x8 A 4x Swing & Reach SequenceSwing arms and torso down and upReach arms O/H

44

1:231:52 Instr

_ Oh happy(Tinkly synth)

6x84x8

A1

A26x2x

Swing & Reach Sequence with Heel LiftSwing & Reach Sequence with Knee Lift L&R

8

16

2:12 V2 Emancipate 9x8 B 2x Sweep, Circle & Soft Block Sequence R&LWide Wu Chi, hands push R&L, weight shiftsHold Wide Wu Chi, circle hands in front, palms downWeight shift to R, hands push to Soft Arm Block to RRepeat LHold Soft Arm BlockNote: On 2nd rep, last 4 cts, step feet under hips, reach arms O/H

8

4

4164

2:56 C _ Oh happy 6x8 A1 6x Repeat Swing & Reach Sequence with Heel Lift 8

3:25 V3 How long 9½x8 B 2x Repeat Sweep, Circle & Soft Block Sequence R&L

Step feet under hips, reach arms O/H

36

4

4:12 C _ Oh happy 8x8 A2 4x Repeat Swing & Reach Sequencewith Knee Lift L&R 16

4:51 Rep Redemption song

3x8 C 6x Swing & Wrap R&L 4

5:06 C _ Oh happy 8x8 C1 4x Swing & Wrap R&L with Block O/HBlock O/H to L, weight shift to RRepeat other side

448

5:45 Instr (Drumbeat) 11x8 C2 5½x Swing & Wrap R&L with Arm Pull O/H and Side BendHold to finish

16

YOGA

MAT

OF BODYBALANCE™Stay in a Balance Frame of MindThis means coming to class with a positive, respectful attitude. Acknowledge that your participants are on individual journeys and your class will gain a more authentic mind-body feel.

Don’t PoseThat super calm, faux-spiritual voice comes across as inauthentic and ill-fitting. Your class is an adult space so respect your participants enough to teach in your own voice, just keep it calm.

Keep Cues SimpleAlthough Yoga poses are often technically complex, your class will not hear you if you ‘talk their ears off’ with too much cueing. Use the three-part process to keep it simple and effective:

a) Set up clearly using 2 to 4 Initial Cues. These cues should put people into the shape of the pose, explaining simple alignment and breathing. Think of “which body part are we moving in which direction”. This helps people feel confident and comfortable.

b) Teach any necessary options then pause to look around at your members.

c) Follow-up Cues are often a response to what we see. See the Technique Manual and choreography notes for a wide variety of these. You might need to add another breath cue, coach deeper into the feel of the pose, motivate, connect, explain a benefit of the pose, or just be SILENT.

ThIS IS SBS S Set it up, B Breathe it up, S Silence it up!

Our silence allows us to stay more IN THE MOMENT.

Don’t Waste WordsPeople will naturally follow our movement; so choose Follow-up Cues that describe the feel or detail of the poses that they can not see eg Arms light and long gives length to a move, rather than Take your arms out to the side which they can see. Big toes and heels together gives technical detail rather than Feet together.

Question YourselfAsk yourself, “What do I want my class members to experience in each pose of this track?”

Using your own class-focused objectives will give you a powerful sense of purpose and allow your love of BODYBALANCE™ to shine through! This will make your members feel more included in the experience and, by planning objectives before each class and teaching the full variety and flexibility of them, you will keep it fresh and interesting.

And if you want to further develop your expertise, revise and relearn your Program Manual and your Technique DVD. Try a Yoga, Tai Chi or Pilates class taught by an expert (remember, we do modify some exercises to safely fit into a Group-Fitness setting). There are also some excellent texts, videos and DVDs available, such as:

Books:• Moving Towards Balance, Rodney Yee with Nina Zolotow (Rodale)• Journey Into Power, Baron Baptiste (Simon and Schuster)• Dynamic Yoga, Kia Meaux (Dorling Kindersley Ltd)• Awakening the Spine, Vanda Scaravelli (Harper Collins)

Videos/DVDs:• Power Tai Chi, Master Jerry Alan Johnson (Goldhill Videos)• Yoga Journals, Yoga Step by Step, Natasha Rizopoulos (Natural Instincts)• Tai Chi for Health, Terrance Dunn (Healing Arts)

TEAChINg ESSENCEIN

ThE

Six keys to unlocking the Mind-Body Experience

1 TAI ChI wARMUPTrack Focus: I want my class members to feel warmth, presence and joyous freedom of body and breath with this liberating music.

MUSIC SEQUENCE/ExERCISE COAChINg IDEAS

0:00 Intro 4x8 Set Narrow Wu Chi, feet under hips 32 Set up

0:19 V1 Emancipate 9x8 4x Breath SequenceInhale, hands to noseExhale, hands wideInhale, hands to noseExhale, hands down

Note: After 2nd rep, hold Wu Chi

Last 4 cts, reach arms O/H

4444

4

4

1 Set up hands2 Breath3 Lift/expand/gather/ground

1:03 C _ Oh happy 4x8 A 4x Swing & Reach SequenceSwing arms and torso down and upReach arms O/H

44

Set upExtend & lift body, breath

1:231:52 Instr

_ Oh happy(Tinkly synth)

6x84x8

A1

A26x2x

Swing & Reach Sequence with Heel LiftSwing & Reach Sequence with Knee Lift L&R

8

16

Heels, breath, heartbeat, explore

2:12 V2 Emancipate 9x8 B 2x Sweep, Circle & Soft Block Sequence R&LWide Wu Chi, hands push R&L, weight shiftsHold Wide Wu Chi, circle hands in front, palms downWeight shift to R, hands push to Soft Arm Block to RRepeat LHold Soft Arm BlockNote: On 2nd rep, last 4 cts, step feet under hips, reach arms O/H

8 4 4

164

Set up

Warm upEye focusBe present

2:56 C _ Oh happy 6x8 A1 6x Repeat Swing & Reach Sequence with Heel Lift

8

Energy, grow

3:25 V3 How long 9½x8 B 2x Repeat Sweep, Circle & Soft Block Sequence R&L

Step feet under hips, reach arms O/H

36

4

Deeper, legs, breath, flow

4:12 C _ Oh happy 8x8 A2 4x Repeat Swing & Reach Sequencewith Knee Lift L&R 16 Space + freedom

4:51 Rep Redemption song

3x8 C 6x Swing & Wrap R&L 4 Turning waist

5:06 C _ Oh happy 8x8 C1 4x Swing & Wrap R&L with Block O/HBlock O/H to L, weight shift to RRepeat other side

448

Set upDeep breath

5:45 Instr (Drumbeat) 11x8 C2 5½x Swing & Wrap R&L with Arm Pull O/H and Side BendHold to finish

16HeartbeatLean, soft, playLimitless possibilities

YOgA

MAT


1

CONNECTIONConnection with your participants takes precedent early in the track, and aim to use these reaching movements to really extend yourself and them to create a bigger space. As the movements progress, we aim to focus more internally and expand and warm with the movements, exploring the space, freedom and connection to breathing that these bring.

FITNESS MAGICAnna says: There is lots of magic in this track, especially in the lyrics “emancipate yourself”. When you hear the drums in the music sequence, I feel the heartbeat. It’s like I am one with my breath, the wind and the lightness of the breeze. To find this joyous feeling, listen to it loud in your headphones, take a walk in the fresh air and open your chest and breathe it in.

Redemption Song (Oh Happy Day) > 6:42 mins

? kNOw IT? ShOw IT! What are the 4 key objectives of a Tai Chi Warmup track?

TECHNIQUE + COACHING CUESNARROw wU ChI Setup:•Feet under your hips. Sink into your legs and

climb up through your spine

Follow-up: Spread your toes and feel your feet on the floor. Relax your shoulders, neck and jaw.Dissolve any tension. Breathe softly

BREATh SEQUENCE Setup:• Inhale lift, exhale expand, inhale gather, exhale

ground

Follow-up: Fill yourself up with energy, open and expand breathe deep and even

SwINg & REACh Setup:• Belly in• Inhale reach, swing arms and torso

Follow-up: Swing, let go. Build height, extending yourself, extending your breath

SwINg & REACh – hEEL LIFT Setup:•Lift heels

Follow-up: Energy from your feet to your fingertips. Feel your breath, feel your heartbeat. Expand and explore everything you have today. Grow into it even more!

SwINg & REACh – kNEE LIFT Setup:•Lift right leg, balance, lift up your spine

and arms

Follow-up: Find strength, push down intostanding leg. Make your space a little bigger. Grow and lengthen into freedom

SwEEP, CIRCLE & SOFT BLOCk SEQUENCE Setup:•Step your foot out wide, sweep from side to

side, make a deep circle and push to a soft block. pause, focus, presence

Circle Hands Soft Block

Follow-up: Come again, deeper into the legs and breath. Create heat and flow. Let your eyes follow your hands. Breath is like the rhythm of the ocean, rolls in and rolls out

SwINg & wRAP Setup:•Step out, swing and wrap

Follow-up: Release and revolve around your spine

SwINg & wRAP – BLOCk OvER hEAD Setup:•Build heat by sinking deep into the legs, knees

track over toes

Follow-up: Breathe deeper, move deeper. Shifting, lengthening, revolving. Energy into your hands

SwINg & wRAP – ARM PULL AND SIDE BEND Setup:•Soft Side Bend

Follow-up: Feel the heartbeat – how can it take you deeper? Explore, expand, lean into it, bend, play with it. Breath and freedom. Limitless possibilities

NEwMOvE

2 SUN SALUTATIONSTrack Focus: I want my class participants to morph body and breath into one by exploring their breath and seamless transitions in the flow from one movement to the next.

FITNESS MAgICAnna found that after she really listened to the music deeply, suddenly the contrasts in the song became clear. At that point she found where and how to match these contrasts in the music with the tone in her voice. She then radiated that musical contrast physically with her body movement and her vocal projection and this created the ‘morphing’ feeling of flow that she was looking for in the Track Focus.

CONNECTIONRead the Track Focus. Get into the music. The connection comes when you create the seamless flow of breath and body moving together. Some Coaching Cues that might help you to achieve this: Create a seamless flow of movement, flow with your breath. Morph into the moves – no beginning, no end. Let the movement become a natural expression of breath. Move slowly, melt. Strength inside, grace outside. Yawn your chest open. Sigh your hips back.

YOgA

MAT


0:00 Instr (Keyboards) 12x8 A Inhale and Exhale – Extended Mountain, hands togetherInhale and Exhale – Forward FoldInhale and Exhale – Lunge R (L leg B)Inhale and Exhale – Down DogInhale – PlankExhale – Crocodile, knees downInhale – Baby Cobra Option: Up DogPregnancy Option: Cat StretchExhale – Down Dog

16161616

888

8

1 Set up2 Breath3 Lines of energy4 Flow seamlessly/ morph

0:51 Beat (Ready to flow _) 4x8 Inhale – Lunge L (L leg F)Exhale – Forward FoldInhale – Extended Mountain, arms wide to O/HExhale – Mountain Pose, hands clasped behind back

888 8

1:08 Instr (Beat) 12x8 A1 Repeat Sun Salutation Sequence on RFirst move: Baby Back Bend, hands togetherNote: 8 counts for every move

96

1:59 Instr (Out of time _) 12x8 A1 Repeat Sun Salutation Sequence on L 96

2:51 Instr (Out of time) 12x8 A1 Repeat Sun Salutation Sequence on R 96

3:42 Instr (Subconscious _) 8x8 A1 Repeat Sun Salutation Sequence on LAfter Up Dog, finish in Down Dog

64


2Out Of Time > 4:22 mins

TEChNIQUE + COAChINg CUESExTENDED MOUNTAIN Setup:•Feet together, inhale lift and extend/exhale

Pregnancy Option: Feet under hips

FORwARD FOLD Setup:•Pull navel in close to spine, knees bend, fold over,

inhale/exhale

Follow-up: Relax your neck. Come into your own space2 Exhale fully and dive3 Energy from heels to hips

LUNgE Setup:•Right foot lunges back, inhale/exhale

Follow-up: Leg lengthens and grows. Hips sink. Lengthening and growing in every cell2 Inhale up under collar bones3 From heel to crown of head

DOwN DOg Setup:•Push hands, lift hips and step back, inhale/

exhale

Follow-up: Exhale, extend your spine2 Exhale, empty your lungs3 Energy from hands to hips

PLANk Setup:• Inhale body forwards, Plank 2 Inhale, carry you to Plank3 From hands to shoulders

CROCODILE Setup:•Exhale knees down, lower halfway. Elbows

squeeze close2 Exhale, push air out, sink smoothly3 Energy from elbows to crown of head

BABY COBRA / UP DOg Setup:• Inhale – Squeeze your butt and lift your chest,

Baby Cobra

Follow-up: Inhale, yawn your chest open2 Inhale, open the chest, expand your breath3 A circle of energy from feet to head

DOwN DOg Setup:•Exhale, lift hips back to Down Dog•Sigh your hips back and stay2 Let the exhale rise to your hips3 Lift, lengthen – where is the energy now?

LUNgE Setup:•Bring right foot through between hands, knee

over ankle

Follow-up: Draw your knee with energy into your chest, place the foot quietly back on the floor2 Spring left leg through and inhale length

ROLL UP TO ExTENDED MOUNTAIN Setup:•Push your feet, roll up your spine, extend

yourself2 One full breath as you rise. Rise as you inhale

and grow3 Energy from your feet to your fingertips

MOUNTAIN POSE, hANDS CLASPED Setup:•Soft knees, clasp hands, open the heart2 Exhale and open

BABY BACk BEND, hANDS TOgEThER Setup:•Squeeze your butt, lift your chest, reach back

gently2 Inhale and grow3 From heels to fingertips

? kNOw IT? ShOw IT! What body part and direction cues would you use to coach the position of the feet and the thighs in Up Dog?

3 STANDINg STRENgThTrack Focus: I want my class members to feel the strength and stamina challenge of this leg track, to face it together, to stay with it and breathe through it.

FITNESS MAgICThis song is AMAZING! The lyrics are powerful and all about feeling. We spend about 3½ minutes in a fixed lower body position, moving our upper body and hips around this, so the coaching becomes very simple. David found that when he really started to work with the music, and the feel within each movement, people really started to ‘get it’. The motivation in the song helps you to get there, and the power of your breathing and focus are the things that really make it happen. Let yourself go there emotionally and let this track really stand out!

CONNECTIONThis track is designed to give you maximum connection with your participants through the work. It sets you up beautifully in the first four poses to create a truly internal focus so we can be really connected with ourselves. This allows us to then face the challenge of this huge track.


0:00 Intro (Guitar) 4x8 Down Dog 32 Track Focus

0:19 (Horn) 4x8 Walk feet F up to Forward Fold, feet together 32 Set up, breathe

0:39 V1 _ I feel sweet 4x8 Flat Back Extend 32 Breathe, relax

0:59 V2 _ I feel good 4x8 Intense Pose, arms O/H 32

1:19 Instr Our time as one

2x8 A Set Lunge R (L leg B). Last 4 cts, arms wide to O/H, hold L wrist

16

Set up

1:29 V3 _ Now there is 4x8 A1 Lunge R with Side Bend R 32 Set up, breath

1:48 V4 _ I feel new 4x8 B Warrior 1 R. Hands clasped behind 32 Hips, chest opening

2:08 Ref It’s glorious 4x8 B1

B2

Warrior 1 R. Arms wide to O/H, clasp hands, index fingers point upWarrior 1 R, point F, reach chest F

1616

Breath depth

2:28 Br Aahh 4x8 B3 Circle L arm O/H to Warrior 2 R. Arms to side 32 Back of body, depth

2:48 Br Aahh 4x8 B4 Sun Warrior RExtended Sun Warrior R

1616

Set up, breath, explore

3:08 C From now on 10x8 B5 2½x Warrior 2 Circle SequenceHands point together O/H, circle arms F, B, FPoint F, reach chest FArms wide, palms upArms clasp O/H, hands point together

8888

1 Set up2 Uplifted, grounded3 Music/motivation

3:57 4:17

Instr (Quiet)

(Horn)

4x8

2x8

B6 Warrior 2 R, arms wide to hands clasped behind backWarrior 2 R. Arms wide to point F, reach chest FDown Dog

32

12

4

Sustaining breath, relax

4:28 Instr (Guitar) 54x8 Repeat whole sequence on R Feeling it, lines of energy, lyrics, emotive cuesWe are one!

YOgA

MAT


3Amazing > 9:04 mins

? kNOw IT? ShOw IT! How do you control the hip position and leg stability through these long Warrior moves?

TEChNIQUE + COAChINg CUESDOwN DOg Setup:• Step feet back hip-distance to Down Dog

Follow-up: Your breathing is the key to sustain you, so feel your body, choose to stay. Breathe and relax

FORwARD FOLD Setup:• Walk your feet to your hands, feet together.

Lift your belly to lift your butt

Follow-up: Feel your legs, then breathe slowly in through the nose and just as slowly out through the nose. Feels like coming home, gathering in

FLAT BACk ExTEND Setup:• Hands to shins, your in-breath lifts your chest

forward to horizontal

Follow-up: Exhale and lengthen, breathe more; where can you relax?

INTENSE POSE Setup:• Knees bend, inhale and lift your chest and arms

Follow-up: Feel your depth in your strong legs, breathe into it, relax shoulders down

LUNgE Setup:• Your foot lunges back long, hip-distance apart

Follow-up: Hips are low to feel your legs

LUNgE wITh SIDE BEND Setup:• Inhale, hold your wrist, ribs lift up,

then relax over

Follow-up: Get steady, press your feet down, breathe into your ribs, relax over. From the inside, feel the strength in your core, and push down into your legs and radiate out through your ribs

wARRIOR 1 – hANDS CLASPED BEhIND Setup:• Back heel comes down, clasp your hands

behind to open your chest, face both hips forward

Follow-up: Drive your hands down. A line of energy from back heel to front hip, from front heel to hip, from your pelvis right to the crown of your head

wARRIOR 1 – hANDS OvER hEAD TO CLASP Setup:• A glorious breath in

Follow-up: Land it, relax your shoulders down

wARRIOR 1 – ARMS REACh FORwARD Setup:• Look here, relax your shoulders,

lean forward

Follow-up: We are one, together

wARRIOR 2 Setup:• Back foot turns out, back hip opens out, pull

into your back arm

Follow-up: Let’s open up to power. Exhale and lower into your legs. Feel it. Breathe and relax into it. Feel the lines of your body, the line of energy from fingertip to fingertip

SUN wARRIOR Setup:• Inhale and rise front arm, exhale and push your

knee forward, inhale and reach and explore back more

Follow-up: Shoot fireworks out of your fingertips,paint the roof with stars

wARRIOR 2 CIRCLE SEQUENCE:

CIRCLE ARMS Setup:• New move, back arm rises, circle

your arms forward, back and forward again. Hold

Follow-up: Breathe in, breathe out,use a sustaining breath

POINT FORwARD Setup:• Exhale, stay low, relax shouldersFollow-up: Face it together; we are one

ARMS wIDE Setup:• Inhale, open upFollow-up: Feels uplifted, it’s in the stars, breathe

ARMS CLASP OvER hEAD Setup:• Exhale, lower downFollow-up: Feels grounded. It’s right now

wARRIOR 2 – hANDS CLASPED BEhIND Setup:• Breathe in, open your chest up

Follow-up: Feel your legs, choose to breathe, relax your face, choose to be calm in the middle of the storm and stay

NEwMOvE

4 BALANCETrack Focus: I want my class to feel increasingly confident to explore their movements more deeply as the track progresses.


0:01 Intro (Instr) 4x8 AFrom Down Dog, walk hands B to feetBird Pose 32

Clear setup

0:31 Instr (Piano) 2x8 Feet hip-distance, slowly curl up, lift heels and reach arms O/H 16

Connect

0:48 V1 I look at 2x8 B Eagle Pose L. L leg over R, left arm under R 16 Simple setup

1:05 I look at 2x8 B1 Eagle Pose L. Lower arms F 16

1:21 C _ I don’t know 4x8 B2 Floating Half Moon Pose L. Arms wide, palms downExtend F

16 16

1:55 V2 I look at 8x8 B to B2

Repeat Eagle Pose & Floating Half Moon Sequence on R 64

Wrap, bow, confidence, tease, explore

3:01 C _ I don’t know 4x8 C Single Leg Squat R, L toes touching floor,arms F to O/HAeroplane Pose arms BStep F to repeat on L

88

16

Set up

Pose names

3:34 V3 I look 16x8 C1 2x Single Leg Squat R, arms O/HAeroplane Pose, arms BTree Pose L, arms wide to O/HWillow Tree Pose L, towards kneeStep F to repeat sequence on other side Option: Lift toes off floor on Single Leg Squat

8888

32

Breath, weighted, confident, press, lift heart, gently lean

5:42 Outro (Fade) 2x8 A Bird Pose Option: Childs Pose

16 Simple setup

YOgA

MAT


4While My Guitar Gently Weeps > 6:06 mins

? kNOw IT? ShOw IT! What are the cues to set up Bird Pose? How can you cue this more clearly at the end of the track?

TEChNIQUE + COAChINg CUESBIRD POSE Setup:• Walk your hands back to your feet. Toes out,

hands under shoulders, palms spread wide.Lift your butt and your heels, clamp your knees to your outer arms. Lean forward, try lifting off one foot, then the other

Follow-up: Breathe, stay

EAgLE POSE Setup:• Cross right leg high over left and squeeze. Right

arm under left and hands wrap• Hands lower forward

Follow-up: Sit lower, inhale and lift arms. Wrap yourself up and breathe – the eagle is landed and lifted. Look at the floor, feel your back stretch, come inwards, bow down respectfully to yourself

FLOATINg hALF MOON POSE Setup:• Slowly unfold, left leg straightens, right leg

straightens back, open arms wide, turn your body side-on. Breathe and reach your hand down

Follow-up: Breathe and relax, I want you to feel steady, easy and confident right now. Breathe your body down, explore your journey and move down towards something

SINgLE LEg SQUAT Setup:• Step on one foot with a bent

knee, inhale and lift arms. Exhale, squat down; other toelight on the ground or lifted off– Single Leg Squat

Follow-up: Lower as if you have theweight of the world on your chest

AEROPLANE POSE Setup:• Inhale, standing leg straightens,

other leg back straight. Exhale, reach back. Straight Leg Aeroplane

Follow-up: Exhale, shift weight forward

wILLOw TREE POSE Setup:• Right foot presses inner thigh or

below knee or to the floor. Inhale,relax shoulders and gently lean

Follow-up: Steady eyes, strong legs,lots of breath, move slowly. Feel confident. Press your feet, lift your heart, gently weep over – go there

FITNESS MAgICThis song is so beautiful lyrically, instrumentally and vocally. David listened to the music lots and began to feel the journey in the song and the moves, which for him was about being respectful to oneself, opening up to new ways, and gaining more confidence as the journey progressed. He used language and expressive words that built this journey into his coaching.

CONNECTIONThis track dives again quickly into an internal space with Bird Pose and Eagle Pose; so set up clearly and allow people time to be in the moves quietly and hear the music. The repeating Squat Sequence then allows you to build people’s confidence in the balance – so work out how you can help people to feel and move more confidently to achieve more.

NEwMOvE

5 hIP OPENERSTrack Focus: I want my class to feel their hips open up as they breathe and relax into the poses.

YOgA

MAT


0:00 V1 She’s all 4x8 A Star Pose, soles of feet together, hands behind on floor

32

Set up Chest proud

0:22 V2 She needs me 4x8 B Modified Half Lotus L (L leg over R), hands B on floor, knees press F

32

Set up options

0:44 PC Drinking on 4x8 B1 Modified Half Lotus L with L Twist 32 Setup + breath

1:06 C First time 4x8 AA1

Star Pose, press knees downStar Pose, lift hips

824

Heart radiating

1:28 V3 She’s in line 12x8 B, B1, A1 Repeat Modified Half Lotus R & Star Pose 96 Tension magically disappears

2:34 PC Drinking on 4x8 C Extended Swan Pose L, on elbows Option: 90/90

32

Set up

2:57 C First time 4x8 C1 Extended Swan Pose L with Twist, R elbow in front of L knee, L arm stretches to L diagonal

32

SetupFollow-upHips are lungs

3:19 Rep Oh, these 8x8 C, C1 Repeat Extended Swan Pose R and Extended Swan Pose R with Twist

64

Breathing to hips


5For The First Time > 4:11 mins

? kNOw IT? ShOw IT! Can you find 5 different actions that can assist the knees and hips to open out in Star Pose?

TEChNIQUE + COAChINg CUESSTAR POSE Setup:• Feet together• Hands behind• Press knees towards the floor• Lift hips. Inhale, lift your heart

and feel it radiate to the ceiling

Follow-up: Inhale and lift your chest proudly. Outer edge of your feet press together so inner edge opens like a book. Surge your heart to the ceiling.Try pressing down through your hands and squeezing shoulder blades together. Breathe length into your adductors

MODIFIED hALF LOTUS Setup:• Right ankle on left knee. If you

cannot get both sit bones down evenly, take the ankle to calf or the floor. Hands behind

Follow-up: Feet flexed for knee integrity.Inhale for spine length and feel your chest expand.Exhale to press knees away and open your groins

MODIFIED hALF LOTUS wITh TwIST Setup:• Place left hand outside right thigh• Step right hand back behind hips

Follow-up: Press down evenly through hand and sit bones. Inhale and feel the crown of your head grow towards the ceiling. Breathe down into your hips and relax and feel life’s tensions magically dissolve away

ExTENDED SwAN POSE Setup:• Back leg straight behind• Front heel towards inner thigh and foot flexed• Square hips to heel and come forward on to

your elbows. Look down

Follow-up: Inhale, draw your chest forward for spine length, Push back foot down to activate the leg. Imagine your hips are lungs and breathe down into them

ExTENDED SwAN POSE wITh TwIST Setup:• Left elbow in front of right knee and reach right

arm out straight • Eyes down

Follow-up: Keep pressing left hip to right heel. Where is your breath now? Take the breath from your hips and spiral it up your spine to assist the twist

FITNESS MAgICFind some simple Setup Cues and then add feeling words to them so the track is not just about coaching. Where do you feel the breath? Think of various ways to describe how to get length from your spine.

CONNECTIONCorey found that by tuning into the feel of this song he was able to relax in his teaching. So for him the connection is about getting into the hip stretches and getting the class to focus on the breathing and adding the feel into his coaching to relax into the stretch more.

NEwMOvE

6 CORE – ABDOMINALSTrack Focus: I want my class to feel abdominal fatigue and stay in the challenge till the end. YOgA MAT


0:00 Intro 4x8 Facing L, sit supine, knees over hips 32

0:17 V1 Picture perfect 7x8 A 8x

6x

Scissor Leg Pulse L. L leg long off floor,R leg points to ceiling, arms FRepeat Scissor Leg Pulse RPregnancy Option: Legs bent/apart

44

Set upAbs braced ShouldersArmsBreath

0:49 C It’s a quarter 7½x8 B 3½x Iron Cross SequenceArms wide on floor, palms up, lift chest, legs straighten off floor Option: Legs lower Option: Legs higherPregnancy Option: Legs apartLie back, knees to chest, arms around legsScissor Leg Pulse, R leg long, L leg up, arms F

8 8 4

Set upLong + low, belly, backOption

1:22 V2 Another shot 7x8 A 8x6x

Scissor Leg Pulse RRepeat Scissor Leg Pulse L

4 4

Higher, chest closer, benefits, imagery – Iron Cross, strength, motivate

1:53 C It’s a quarter 9½x8 B 4½x Repeat Iron Cross Sequence

Bend knees, feet down

16

4

2:35 Br I’d rather 2x8 Set up for Oblique Leg LiftLying on R buttock, R forearm down, L hand behind, chest and legs lifted

16

Set up

2:44

3:02

C It’s a quarter

Don’t know how

4x8

4x8

C

4x

4x

Oblique Leg Lift Facing front:Bend bottom leg to chest and extendRepeat top leg (L)

Pivot to face B and continue

44

8

Benefits, chest, elbow, motivate

3:17 Rep Need you now 8x8 C 8x Repeat Oblique Leg Lift front & back 8


6Need You Now > 3:55 mins

? kNOw IT? ShOw IT! What are the 3 B’s to coach in Pilates tracks and what are the key cues for these?

FITNESS MAgICThis is about staying in the work and feeling the challenge but not giving up. It’s a short track so it needs to be intense and they need to see that you feel that intensity so you can work with them and motivate them to stay in the challenge. Give them some benefits to hook participants in and motivate them to keep going.

CONNECTIONIn this track you start to come out of the internal focus of the first 5 tracks, so keep your eyes on the class and coach them using CRC. Watch the musical phrasing in the Iron Cross – it changes – but the timing of the move just keeps going.

TEChNIQUE + COAChINg CUESSCISSOR LEg PULSE Setup:• Back presses towards the floor• Abs braced in as tight as

you can• Front leg straightens to the

ceiling and back leg reaches out off the floor• Curl chest up and pulse. Tuck chin in gently to

protect your neck • Short, sharp breath out

Follow-up: Keep shoulders off the floor. Arms are straight. Everyone curl up closer to your thigh = more work in your abs = more abdominal tone

IRON CROSS Setup:• Take hands out wide,

palms up and pressto floor

• Feet together low and long• Brace abs and breathe • Release knees to chest,

head relaxes to floor

Option: If you feel your core fatiguing, take legs higher

Follow-up: We need this to strengthen our core. Arms straight, breathe and brace arms, legs and abs. Take legs close to the floor. Imagine you are a gymnast doing the Iron Cross on the rings. Go low and long and feel the core strength

SIDE-LYINg OBLIQUE LEg LIFT Setup:• Roll on to your side• Press elbow under shoulder, lift chest, opposite

arm straight behind on floor• Lift legs together straight• Knee towards chest, alternate• Brace abs here

Follow-up: Keep lifting your legs high. Lift your chest higher so you do not dump into your lower back. We need this to strengthen and tone our obliques

NEwMOvE

NEwMOvE

7 CORE – BACkTrack Focus: I want the class to have fun and feel the strong work in the butt and back.


0:00 Intro 2x8 Set Plank Pose, facing R 16 Set up

0:08 C I see you driving

8x8 A 4x Plank Hand Walk L out, R out, L in, R inPlank Pull Back with PulseHold Plank Option: Knees down

844

Set up moveBelly braced, flat, options

0:38 V1 I’m sorry 8x8 A1 4x Option: Lift R leg on Hand Walk 16 Set up, breathing, fun


8x8 B 3½x Prone LiftReach arms and legs long, just off floor, feet togetherBend knees, feet together, lift chest and thighs, arms reach B wide, hands to shinsLast 8 cts, press up to Plank Pose Pregnancy Option: Kneeling Pointer 8 cts then bend knee and reach arm B 8 cts

8

88

Setup, reach, thighs lifted

1:38 V2 Now I know 8x8 A/A1 4x4x

Repeat Plank Hand Walk Sequence R&L Option: Lift L leg

16 OptionBrace


8x8 B 4x Repeat Prone Lift 16 Jet plane, parachute, muscles worked

2:382:53

3:16

BrPC

C

Now babyUh, why?

I guess the change

4x86x8

6x8

3x

3x

Roll over, set Bridge Pose, clasp handsBridge Pose with Feet Walk F&B, R&LR foot F, L foot FR foot B, L foot B Lift heelsLower heels

Repeat Bridge Pose with Feet Walk F&B, L&R. Hold final Heel Lift

Finish with knees to chest, gentle knee circles before standing up, feet together

32

4462

16

Set up

Set upMuscles workedAdvance it

YOgA MAT


7CONNECTIONClear coaching is needed with the Plank Hand Walk and Plank Pull Back.

Remember to give options early on in the Plank.

FITNESS MAgICThis track is about playing and having fun while we strengthen our core. Other tracks in the release are internal so this is time to come out of that and play with the music and upbeat tempo of the song. Use the lyrics a little – sing! Be a little cheeky.

Forget You > 3:59 mins

? kNOw IT? ShOw IT! What are two benefits of lifting one leg off the floor in the Plank Hand Walk Sequence?

TEChNIQUE + COAChINg CUESPLANk hAND wALk SEQUENCE Setup:• Roll over quickly into Plank • Hands under shoulders• Feet hip-width apart• Left hand walks out then right hand, and in, in• Pull butt back towards heels then shoulders

back over hands• Belly lifts and braces

Options: Lift your left leg If you feel your back sag, drop knees to floor

Follow-up: Back flat in Plank. Try to keep shoulders away from ears

PRONE LIFT Setup:• Lie body on the floor• Squeeze butt and shoot arms and legs out

straight• Feet squeeze together• Pull arms back towards shin

and lift feet to ceiling,feet pressing together Arms pull back

Follow-up: Fingertips reach away from toes. Thighs stay lifted off. Pull back, how high can you lift your chest? As you reach forward, think jet plane flying through the clouds. As you pull back, parachute out of the plane, strengthening your buttocks, back and hamstrings

BRIDgE POSE, FEET wALk OUT SEQUENCE Setup:• Lie on your back, feet close to butt, hip width• Squeeze butt and lift hips• Climb up on to shoulders, lace hands together,

arms straight• Walking front foot out, back

foot out, and then in, in• Hold, lift heels and squeeze butt• Heels down

Follow-up: Walk feet outfurther. Can you feel the strength in your lower back and butt? Lift chest to chin

8 TwISTSTrack Focus: I want my class to find the courage to set deeply and solidly in their legs then find opening and freedom in the upper body.

YOgA MAT


0:01 V1 My whole life 4x8 A Standing TwistFeet together, small knee bend,R hand pushes L shoulder B,L arm wraps behind back 32

Few words setupTrack Focus

0:26 PC I know 2x8 A1 Intense Pose Twist LBend knees, R elbow to L thighExtend R arm downL arm O/H

844

Simple setup

0:38 C We say 4x8 A1 Hold Intense Pose Twist L 32 Surge, breath, open

1:02 V2 All right 10x8 A-A1 Repeat Standing Twist, Intense Pose Twist R

80

Look inside, heart, light shines

2:04 Br (Instr) 4x8 B Forward Fold, feet together 32 Strong legs, freedom in spine

2:29 PC So change 2x8 Turn to face R, step B to Down Dog 16 Set up

2:413:06

C We say_ Stay with me

4x84x8

CC

Lunge Twist L, L arm reaches B to verticalDown Dog transition to Repeat Lunge Twist R. R arm reaches B to vertical

32

32

Set up, evolve, shine, neck. Simple, feel success

3:30 Outro (Fade) 2½x8 B1 Forward Fold, feet hip-distance 20 Freedom


8CONNECTIONThe connection here is internal. It’s about looking inside, being reflective and feeling the moves. Using questions really helps people to engage internally. These Twists are a great opportunity to open up and create freedom in the upper body, on the foundation of a strong solid base.

FITNESS MAgICDavid discovered a profound change which came with really listening to the song and feeling what the song was communicating. From this he transitioned from simply teaching the moves to teaching the feelings that the move created (eg not just top shoulder opens back) but also open up your heart, shine your light out, shout it out!

With this change in coaching language came a huge shift in the way people executed the movements, into vibrant energetic opening Twists. This is a great opportunity for you to explore your expressive language and emotive coaching.

Stay > 3:55 mins

TEChNIQUE + COAChINg CUESSTANDINg TwIST Setup:• Step your feet together, knees bent• Wrap your arm – your hand gently

turns your shoulder

Follow-up: Look back and look inside.What do you want to turn towards? Lift your heart up and shine your light out to it

INTENSE POSE TwIST Setup:• Bend your knees deeply, butt low• Elbow to thigh, look down• Lower arm straightens; inhale,

reach your top arm and expand

Follow-up: Legs solid, surge yourbreath in to your top arm, be bold, open your shoulder back. Can you let go? Fill yourself up with breath, open your heart up, shine out, shout it out. More breath – open up to more freedom

FORwARD FOLD Setup:• Lift your belly to lift your butt

Follow-up: Feel solid in your legs, breathe and relax to feel the freedom in your long spine

LUNgE TwIST Setup:• Step forward your closest leg to the front, set

hips low for strong legs, turn your light towards us. Inhale and evolve

Follow-up: Have courage to come low, open back more, shine your light out. Open up to your capacity, find the freedom that you really need

? kNOw IT? ShOw IT! What are some expressive words that describe the feeling of an Intense Pose Twist and a Lunge Twist?

NEwMOvE

9 FORwARD BENDS – hAMSTRINgSFORwARD BENDS – hAMSTRINgSTrack Focus: I want my class to find a balance between effort and relief.


0:00 V1 Loving lying 4x8 A Hindi Squat, Hands in Prayer 32 Set upInhale effortExhale relief

0:26 V2 _ Through the years

2x8 A1 Option: Raise arms in prayer to 45 degreesRelax hips down further

16

Lower, arms, gaze

0:40 C You ask for 4x8 A2 Heels out to Forward Fold. Clasp hands behind back

32

Setup, hands, melt chest

1:07 Instr To feel 2x8 A3 Flat Back Extend, hands to shins 16

1:20 V3 Every time 11x8 A-A3 Repeat Hindi Squat. Forward Fold, Flat Back ExtendNote: Flat Back Extend only 8 cts this rep

88

Breath, length + release

2:33 Br Ooh 4x8 B Cross Leg Forward Fold L. L leg behind R,arms straight, chest lifted

32

Setup, sit bones

3:00 C You ask for 4x8 B Repeat Cross Leg Forward Fold R. 32

Push big toes, chest lifted

3:27 Outro To feel 2x8 Step feet apart, bend knees to lie downExtended Butterfly PoseFeet together, knees wide, clasp elbows O/H

16

Set up

YOgA MAT


9CONNECTIONUse the class connection that occurs in the Hindi Squat. Take time here and communicate the Track Focus – make it land.

FITNESS MAgICThe music is about forgiveness, or not being able to forgive. It is a song where you can feel how much effort it takes to be able to forgive but also the relief when you ARE able to forgive. Find relief in Forward Bends.

Forgiveness > 3:52 mins

TEChNIQUE + COAChINg CUEShINDI SQUAT Setup:• Face forward and lower your hips down• Turn your toes out• Press elbows and knees together• Inhale, lift your chest

Option: Release your hips deeperand lift your arms and eye gaze

Follow-up: Exhale, sink your hips down. Find balance between effort and relief. Inhale, create effort, find relief in the exhale. Relax your shoulders and jaws

FORwARD FOLD Setup:• Lift your hips, and turn your heels out and

Forward Fold. Clasp your hands behind you. Lift belly gently

Follow-up: Inhale, extend hands to the ceiling; exhale, melt the chest down. Squeeze your shoulder blades together; exhale, open where the shoulders meet the chest. Free your neck completely. Breathe softly, deeply, evenly

FLAT BACk ExTEND Setup:• Hands to shins; inhale, lift chest to a flat back

Follow-up: Hold length, strength and breath in your spine

CROSS LEg FORwARD FOLD Setup:• Eyes down, cross right leg behind• Stay lifted in your chest, navel in

Follow-up: Press your big toes into thefloor. Lift your sit bones up and back. Extend your chest forward. Effort in your inhale, relief in your exhale

ExTENDED BUTTERFLY POSE Setup:• Lie down, feet together, clasp

your elbows over head

? kNOw IT? ShOw IT! What cues in Hindi Squat are important in creating spinal extension and lengthening?

RELAxATION/MEDITATION10

Sit down, roll down with feet together, holding elbows over head in Extended Butterfly Pose. Close your eyes, feel your breath.

Inhale slowly, fill up your belly and then exhale and sigh it out through your mouth. Inhale softly, fully, out through the mouth, completely let go. Let yourself relax into the floor, relax your breath.

Let your breath become relaxed, soft and almost silent.

When you feel your lower back is released you can extend your legs out. When your shoulders have started to open, release your arms out, close to your body, with your palms up.

Feel how you can let go of your posture and completely relax your muscles. If there is something, somewhere, that’s holding on, see if you can let it go.

Draw your sense of perception inside. What are you feeling right now? Acknowledge the feeling in your body and your breath; give it time to unfold.

Quieten your mind, your breath and body so that you can realize what your true nature is. Nature is working through you when you are in alignment with the truth, your truth. Bathe in the stillness and silence in the core of your being.

SILENCE

Feel yourself in your body and your breath. Feel your heaviness as you lie on the floor. Now feel the floor carry you; let it lift you into a light sensation.

We are going to let go of the relaxation but keep the stillness and the presence. Feel your hands and feet. Extend your arms over your head, yawn a deep breath in and then sigh it out. Roll over to your right side. Roll up to a seated position, cross-legged or on your knees.

Create heat in your hands, hands to chest, close your eyes. Feel your heartbeat, your breath, feel your life force.

When you are ready, let your hands land on your knees and open your eyes. Come back to this room, the light in here, the colors. Let’s stay in the presence and stillness, and leave this class really quietly today. Thank you for sharing your energy today.

Coaching Ideas

Set up

Breathing focus, relax

Breath silent

Set up Corpse Pose

Let go

What are you feeling?

Be in your feelings

Heavy and light

Coming out of relaxation

Feel your heart and life force

Come back to the room, stay in stillness

Track Focus: I want my class to breathe and let go, to feel and be in the emotion of the moment and bathe in stillness and silence.

YOgA MAT


10Tayari > 9:03 mins

CONNECTIONAnna’s meditation dives into emotions and talks about realizing one’s true nature. It requires that we, as teachers, feel comfortable with saying these things, and that this comes from a place of integrity. Please use this if you feel comfortable, and consider omitting it if you do not, so that you feel easy and your class maintains their trust and belief in you.

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