CPY TT Yoga Sculpt Cues
Yoga Sculpt Intro
How's everyone doing?
My name is Emily, and I will be guiding you through your 60-minute yoga sculpt class today.
Yoga Sculpt combines cardio, weights, and heated power yoga. You'll feel great after this
challenging workout. Lets get started!
Start with the Extended Child's Pose. Cues
- Spread your knees wide all the way to the mat's edges. -Bring your large toes close together.
-Reach back toward your heels by sinking your hips. -Reach your arms out long in front of you
-Rest your forehead on the mat
Deepening cues
-Reverse your tailbone. -Lengthen your spine
-Spread your fingers wide
Beginning in Child's Pose Start to settle into this space and bring your focus to your mat.
Take a break from any part of your day or week and just be here. Waiver
BREATHING: Take a deep inhale through your nose. Open-mouth exhale. In Yoga Sculpt, we
use open mouth exhales to release heat from the body.
BREAKS: It will get pretty hot in here, so take breaks whenever you need. When you do take
breaks, come to a seated position, keeping your head over your heart. Then, join us when
you're ready.
ADJUSTS & ASSISTS: During class, I will be offering some hands-on adjustments and assists
to guide proper alignment. If you wish not to be touched, please give me a wave right now and
I'll be sure to respect your space. I appreciate it. Transition
In the extended child's pose, take a final inhale and exhale clearly. INHALE, rise to Table Top
Cues
-Bring your knees hips-width distance apart
-Hug your belly to your spine, creating a flat back
-Stack your shoulders over your wrists
-Send your gaze down
Hold and Breathe*
Deepening cues
-Press the tops of your feet into the mat
-Lengthen your spine
-Spread your fingers wide on your mat
INHALE, Cow Pose
Cues
-Lengthen the back of your neck and lift your gaze
-Drop your belly toward the mat
-Lift your chest to the mirror
Hold and Breathe*
, Deepening cues
-Press the tops of your feet into your mat
-Arch your spine
-Draw your shoulders away from your ears
EXHALE, Cat Pose
Cues
-Round your back toward the ceiling
-Draw your tailbone down
-Melt the crown of your head to the floor
Hold and Inhale* Deepening cues
-Press the tops of your feet into your mat
- Get your abdominals involved -Distance your mat from you. Cow/Cats
INHALE, Cow Pose
EXHALE, Cat Pose
Take a few more cows/cats on your own, linking breath to movement.
or perform any movements that you find to be natural to your body. Whatever you do to one
side, make sure you do the same to the other.
Beginning with the Downward-Facing Dog When you are ready, come to a Neutral Tabletop
Put your toes in a tuck. EXHALE, Downward Facing Dog
Cues:
-Send your hips up and back
-Place your hands shoulder-width distance apart
-Send your gaze to the back of the room
This might be your first down-dog of the day, so take any movements that you need to settle
into this position.
Hold and Inhale* Deepening cues
-Pedal out of your feet
-Bend and straighten your knees
-Maybe stand on both tippy toes, and then sink both of your heels to the mat
When you're ready, come to a neutral down-dog
Transition to Ragdoll Pose
INHALE, look ahead, and kneel down. EXHALE, Ragdoll, walk to the top of your mat
Cues
-Step your feet hips-width distance apart, placing a small bend in your knees
-Rest your belly on your thighs
-Interlace your arms, opposite hand to opposite elbow
Hold and Breathe*
Enhancing cues -Let your shoulders and head hang heavy and relax your spine. -Sway side to
side
-Relax your neck, sending your gaze back
Transition to Stand at Attention
EXHALE, release your fingertips to the mat. Toe-heel your feet together.
INHALE, roll yourself up to standing, lifting one vertebra at a time
EXHALE, Pay Close Attention Cues
, -Press into the four corners of your feet
-Lengthen your spine
-Press your palms together at heart center and close your eyes
Intention
If it's in your practice I offer you the opportunity at this time to set an intention.
It can be a word, a person, a song, or mantra comes to mind.
If nothing comes to mind, I offer you my intention of...
Whether it's your intention or mine, we'll seal it with one unified breath.
INHALE.... Open-mouth EXHALE.
BEGINNING OF SUN A
BEGINNING OF SUN A
Transition to Mountain Pose
Open your eyes.
Release your arms to your sides
INHALE, Mountain Pose
Cues
-Spread your toes
-Squeeze your belly button towards your spine
-Reach your arms to the ceiling
-Turn your pinkies inward. Hold and Breathe*
Deepening cues
-Lift your chest high
-Depress your shoulder blades. -Keep your gaze forward
EXHALE, Forward Fold
Cues
-Place a slight bend in your knees
-Hinge from your hips
-Bringing your hands through heart center, touch your finger tips to your toes
Hold and Breathe*
Deepening cues
-Lengthen your spine
-Draw your shoulders away from your ears
-Let your neck relax and look back. INHALE, Halfway Lift
Cues
-Shift your weight forward
-Create a flat back with one line of energy from the crown of your head to your tailbone
-Place your fingers to your shins
Hold and Inhale* Deepening cues
-Shift your weight forward into the balls of your feet
-Squeeze your shoulder blades together
-Lengthen the back of your neck and gaze down
EXHALE, High Plank to Low Plank, Chaturanga Dandasana
High Plank Cues
-Step your feet hips-width distance to the back of your mat
Yoga Sculpt Intro
How's everyone doing?
My name is Emily, and I will be guiding you through your 60-minute yoga sculpt class today.
Yoga Sculpt combines cardio, weights, and heated power yoga. You'll feel great after this
challenging workout. Lets get started!
Start with the Extended Child's Pose. Cues
- Spread your knees wide all the way to the mat's edges. -Bring your large toes close together.
-Reach back toward your heels by sinking your hips. -Reach your arms out long in front of you
-Rest your forehead on the mat
Deepening cues
-Reverse your tailbone. -Lengthen your spine
-Spread your fingers wide
Beginning in Child's Pose Start to settle into this space and bring your focus to your mat.
Take a break from any part of your day or week and just be here. Waiver
BREATHING: Take a deep inhale through your nose. Open-mouth exhale. In Yoga Sculpt, we
use open mouth exhales to release heat from the body.
BREAKS: It will get pretty hot in here, so take breaks whenever you need. When you do take
breaks, come to a seated position, keeping your head over your heart. Then, join us when
you're ready.
ADJUSTS & ASSISTS: During class, I will be offering some hands-on adjustments and assists
to guide proper alignment. If you wish not to be touched, please give me a wave right now and
I'll be sure to respect your space. I appreciate it. Transition
In the extended child's pose, take a final inhale and exhale clearly. INHALE, rise to Table Top
Cues
-Bring your knees hips-width distance apart
-Hug your belly to your spine, creating a flat back
-Stack your shoulders over your wrists
-Send your gaze down
Hold and Breathe*
Deepening cues
-Press the tops of your feet into the mat
-Lengthen your spine
-Spread your fingers wide on your mat
INHALE, Cow Pose
Cues
-Lengthen the back of your neck and lift your gaze
-Drop your belly toward the mat
-Lift your chest to the mirror
Hold and Breathe*
, Deepening cues
-Press the tops of your feet into your mat
-Arch your spine
-Draw your shoulders away from your ears
EXHALE, Cat Pose
Cues
-Round your back toward the ceiling
-Draw your tailbone down
-Melt the crown of your head to the floor
Hold and Inhale* Deepening cues
-Press the tops of your feet into your mat
- Get your abdominals involved -Distance your mat from you. Cow/Cats
INHALE, Cow Pose
EXHALE, Cat Pose
Take a few more cows/cats on your own, linking breath to movement.
or perform any movements that you find to be natural to your body. Whatever you do to one
side, make sure you do the same to the other.
Beginning with the Downward-Facing Dog When you are ready, come to a Neutral Tabletop
Put your toes in a tuck. EXHALE, Downward Facing Dog
Cues:
-Send your hips up and back
-Place your hands shoulder-width distance apart
-Send your gaze to the back of the room
This might be your first down-dog of the day, so take any movements that you need to settle
into this position.
Hold and Inhale* Deepening cues
-Pedal out of your feet
-Bend and straighten your knees
-Maybe stand on both tippy toes, and then sink both of your heels to the mat
When you're ready, come to a neutral down-dog
Transition to Ragdoll Pose
INHALE, look ahead, and kneel down. EXHALE, Ragdoll, walk to the top of your mat
Cues
-Step your feet hips-width distance apart, placing a small bend in your knees
-Rest your belly on your thighs
-Interlace your arms, opposite hand to opposite elbow
Hold and Breathe*
Enhancing cues -Let your shoulders and head hang heavy and relax your spine. -Sway side to
side
-Relax your neck, sending your gaze back
Transition to Stand at Attention
EXHALE, release your fingertips to the mat. Toe-heel your feet together.
INHALE, roll yourself up to standing, lifting one vertebra at a time
EXHALE, Pay Close Attention Cues
, -Press into the four corners of your feet
-Lengthen your spine
-Press your palms together at heart center and close your eyes
Intention
If it's in your practice I offer you the opportunity at this time to set an intention.
It can be a word, a person, a song, or mantra comes to mind.
If nothing comes to mind, I offer you my intention of...
Whether it's your intention or mine, we'll seal it with one unified breath.
INHALE.... Open-mouth EXHALE.
BEGINNING OF SUN A
BEGINNING OF SUN A
Transition to Mountain Pose
Open your eyes.
Release your arms to your sides
INHALE, Mountain Pose
Cues
-Spread your toes
-Squeeze your belly button towards your spine
-Reach your arms to the ceiling
-Turn your pinkies inward. Hold and Breathe*
Deepening cues
-Lift your chest high
-Depress your shoulder blades. -Keep your gaze forward
EXHALE, Forward Fold
Cues
-Place a slight bend in your knees
-Hinge from your hips
-Bringing your hands through heart center, touch your finger tips to your toes
Hold and Breathe*
Deepening cues
-Lengthen your spine
-Draw your shoulders away from your ears
-Let your neck relax and look back. INHALE, Halfway Lift
Cues
-Shift your weight forward
-Create a flat back with one line of energy from the crown of your head to your tailbone
-Place your fingers to your shins
Hold and Inhale* Deepening cues
-Shift your weight forward into the balls of your feet
-Squeeze your shoulder blades together
-Lengthen the back of your neck and gaze down
EXHALE, High Plank to Low Plank, Chaturanga Dandasana
High Plank Cues
-Step your feet hips-width distance to the back of your mat
