Yoga Sculpt Class Introduction

Study Notes

Introduction to Yoga Sculpt

Welcome participants and introduce yourself as the class guide.
Outline the challenging nature of Yoga Sculpt, practiced in a heated environment.
Encourage breaks by suggesting seated positions rather than Child's Pose to cool down effectively.
Emphasize the option to practice without weights, ensuring a positive workout experience regardless of modifications.
Promote the theme of the class: "Live your Power," encouraging self-awareness and personal strength throughout the practice.
Share personal experience with injury to highlight the importance of listening to one's body and making mindful choices.

Child's Pose

Begin in Exhale Child's Pose with knees wide, big toes touching, and forehead resting on the mat.
Focus on deep breathing with three repetitions, integrating the concept of inhaling power and exhaling strength.

Hands-On Assistance

Communicate the availability of hands-on assists during the session.
Respect participants' boundaries and provide the option to decline physical touch if desired.

Transitioning through Poses

Align body during Inhale Table Top: hips over knees, shoulders over wrists, flat back.
Move into Inhale Cow Pose by lifting the chest and dropping the belly while gazing up.
Shift to Exhale Cat Pose, rounding the back and pressing the mat away.

Cat/Cow Flow

Encourage participants to find their rhythm between Inhale Cow and Exhale Cat poses, linking breath with movement.

Downward Facing Dog

Transition to Downward Facing Dog by tucking toes, sending hips back, and pressing into the mat.
Suggest playful movements with "walking the dog" to warm up the body.

Ragdoll Pose

Move to Ragdoll by stepping feet to wrists while maintaining downward dog position.
Encourage toe-heeling feet for hip-width distance, bending knees, and draping torso over thighs.

Forward Fold and Samasthiti

Progress from Ragdoll to Forward Fold by releasing hands and rolling up to standing.
Inhale for Samasthiti, grounding through the feet while finding an intention for the practice—living power uniquely.

Mountain Pose Flow

Engage the body in Inhale Mountain Pose by spreading toes, engaging the core, and raising hands upward.
Transition into Exhale Forward Fold by hinging at the hips and releasing the spine.

Half Lift to High Plank

Inhale for Half Lift, placing palms on shins, achieving a flat back, and squeezing shoulders down.
Move into Exhale High Plank, stepping feet back, creating a straight line from head to heels while engaging the core.

Preparations for Chaturanga

Encourage a forward shift in breath during the transition to prepare for Exhale Chaturanga, focusing on proper form and core engagement.

Description

Join Maggie for an invigorating Yoga Sculpt class! This challenging workout will be conducted in a heated room, providing an excellent opportunity to build strength and flexibility. Remember, it's okay to take breaks and participate at your own pace.