My 1st CorePower Yoga Sculpt: Guided Sequence

Enjoy!

I will start with some visual (image guides) attached to my flow sequence, but as it progresses I will simply type out the flow sequence. At a later time I may record a guided flow and post it to help those practicing. I will publish the link to the corresponding playlist for the the flow.

From where we left off in Sun B:

Exhale forward fold

Inhale halfway lift

Exhale step back to your high plank we have fast mountain climbers first cardio burst

Inhale high plank

SUN B SLOW (RIGHT SIDE)

Exhale downward facing dog

Inhale three-legged dog lift your right leg up towards the sky

Exhale guide your right knee to your right elbow

Inhale three-legged dog

Exhale guide your right knee to nose for a tiger crunch

Inhale three-legged dog

Exhale guide your right knee to your left elbow

Inhale three-legged dog

Exhale low lundge step your right foot through your palms

Knee stacks over your ankle

Inhale crescent lunge

Exhale hinge over your torso

Take hisemens cardio burst

Inhale back to Crescent Lunge

Exhale Warrior 2

Breathe Here

Inhale interlace your fingertips behind your head take side crunches

Exhale as we crunch

Inhale reverse warrior

Exhale cartwheel arms down high plank

Take Burpees

Inhale High plank

Exhale press back to your downward facing dog

SUN B SLOW (LEFT SIDE):

Exhale downward facing dog

Inhale three-legged dog lift your left leg up towards the sky

Exhale guide your left knee to your left elbow

Inhale three-legged dog

Exhale guide your left knee to nose for a tiger crunch

Inhale three-legged dog

Exhale guide your left knee to your right elbow

Inhale three-legged dog

Exhale low lundge step your left foot through your palms

Knee stacks over your ankle

Inhale crescent lunge

Exhale hinge over your torso

Take hisemens cardio burst

Inhale back to Crescent Lunge

Exhale Warrior 2

Breathe Here

Inhale interlace your fingertips behind your head take side crunches

Exhale as we crunch

Inhale reverse warrior

Exhale cartwheel arms down high plank

Take Burpees

Inhale High plank

Exhale press back to your downward facing dog

SUN B Flow (w /weights *weights are always optional)

Inhale gaze forward

exhale forward fold

Inhale halfway lift

Exhale Fold

*OPTION to grab for your light set of weights

Inhale chair pose weights move through shoulders and up

Exhale chair with airplane arms weights move through shoulders and back

Inhale chair pose weights move through shoulders and up

Exhale forward fold, weights move through heart center and place them down off your mat

Inhale halfway lift

Exhale High Plank *hold for 8 counts

Press back to downward facing dog

SUN B FLOW (left side):

Inhale three-legged dog lift your left leg up to the sky

Exhale bring your knee to your left elbow

Windsheild wipers (swipe your knee from left to right)

Inhale three legged dog reextend

Exhale low lunge step it through

Option to grab for your light set of weights

Inhale crescent lunge weights move through shoulders and up

Exhale bring your weights to heart center and step your right leg behind your left

Curtsey Lunges

Lower, Lift, Lower, Lift

Inhale, Exhale, Inhale Exhale

Option to add in a hammer curl as we flow from our curtsey lung to standing

Inhale crescent

Exhale warrior 2 weights move through shoulder's and out

Inhale star pose heels in toes out

Exhale horse squat send your knees out wide bring your weights to heart center sink low

We have rotator cuffs

Open, Close, Open Close,

Exhale, Inhale, Exhale Inhale,

Inhale star

exhale warrior 2

Inhale reverse warrior punch your front weight straight up

Crunch and Punch

Crunch your elbow to your knee

Punch that weight straight up over your shoulder

Exhale as you crunch

Inhale as you punch

Reverse warrior

Exhale pull pivot plank your weights

Hold your high plank for 4,3, Side plank facing me in two and one

Open up to your side plank facing me

Grab for you weight, option to drop down to your bottom knee

Thread the needle

We lift, Lower, lift , lower

Exhale, inhale, exhale, inhale

Done in four, in three, high plank in two, and one

Inhale high plank, exhale press back to your downward facing dog

SUN B FLOW (right side):

Inhale three-legged dog lift your right leg up to the sky

Exhale bring your knee to your right elbow

Windsheild wipers (swipe your knee from left to right)

Inhale three legged dog reextend

Exhale low lunge step it through

Option to grab for your light set of weights

Inhale crescent lunge weights move through shoulders and up

Exhale bring your weights to heart center and step your left leg behind your right

Curtsey Lunges

Lower, Lift, Lower, Lift

Inhale, Exhale, Inhale Exhale

Option to add in a bicep curl as we flow from our curtsey lung to standing

Inhale crescent

Exhale warrior 2 weights move through shoulder's and out

Inhale star pose heels in toes out

Exhale horse squat send your knees out wide bring your weights to heart center sink low

We have lateral raises

Lift, Lower, Lift Lower,

Exhale, Inhale, Exhale Inhale,

Inhale star

exhale warrior 2

Inhale reverse warrior punch your front weight straight up

Crunch and Punch

Crunch your elbow to your knee

Punch that weight straight up over your shoulder

Exhale as you crunch

Inhale as you punch

Reverse warrior

Exhale pull pivot plank your weights

Hold your high plank for 4,3, Side plank facing me in two and one

Open up to your side plank facing me

Grab for you weight, option to drop down to your bottom knee

Thread the needle

We lift, Lower, lift , lower

Exhale, inhale, exhale, inhale

Done in four, in three, high plank in two, and one

Inhale high plank, exhale press back to your downward facing dog

---after this we moved in to our arm, legs, cardio, sculpting, and ab series of class but this was our yoga flow portion. I hope you enjoyed!

Focus on mindfully practicing your yoga flow, to help improve both your mental and physicla well being.

With Love,

Dina