BODYBALANCE 69 Choreography Booklet - Print Ready

© Les Mills International Ltd 2015BODYBALANCE™ 69

CONTENTSLayer 2 Coaching: The Art of MasteryGroup Fitness: The 3 Elements That Make It WorkBODYPUMP™: Improving Strength and Gait Speed in Older AdultsBODYBALANCE™: – The Science of New YogaTeaching in the Essence of BODYBALANCE™

TRACK TYPE TRACK ARTIST

1 TAI CHI WARMUP

Praise YouCourtesy of the Universal Music Group. Written by: Cook, Yarbrough

Fatboy Slim 5:27

2 SUN SALUTATIONS

Warm WaterCourtesy of the Universal Music Group. Written by: Banks, Higginbottom

Banks 1:01

Warm WaterCourtesy of the Universal Music Group. Written by: Banks, Higginbottom

Banks 3:20

3 STANDING STRENGTH

In Colour 2013 Truetone Recordings. Written by: Trevethick, Robinson, Apera, Abrams

Shapeshifter 3:50

In Colour 2013 Truetone Recordings. Written by: Trevethick, Robinson, Apera, Abrams

Shapeshifter 3:55

4 BALANCEOnly Love Can Hurt Like This

2014 Sony Music Entertainment UK Limited. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Warren

Paloma Faith 3:53

5 HIP OPENERSGust Of Wind

2014 Columbia Records, a division of Sony Music Entertainment. Francesco appears courtesy of Atlantic Recording Corporation. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Williams, Bangalter, Homem-Christo

Pharrell Williams

4:43

6 CORE – ABDOMINALS

Blame It On Me 2014 Sony Music Entertainment UK Limited. Under license from Sony

Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Ezra, Pott

George Ezra 3:20

7 CORE – BACK

In Your Arms 2014 Warner Bros. Records Inc. Produced Under License from Warner

Bros. Records Inc. Written by: Dery, Angvik, Larsen, SerebaNico & Vinz 3:36

8 TWISTS

Stand By You 2014 Sony Music Entertainment Australia Pty Ltd. Under license

from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Warner, Egizii, Musumeci

Marlisa 3:12

Let Your Hair Down 2013 Sony Music Entertainment International Limited. Under license

from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Atweh, Pellizzer, Tanas

MAGIC! 4:25

9FORWARD BENDS – HAMSTRINGS

Heal 2013 Sony Music Entertainment UK Limited. Under license from Sony

Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Odell

Tom Odell 3:09

Heal 2013 Sony Music Entertainment UK Limited. Under license from Sony

Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Odell

Tom Odell 3:11

10 RELAXATION/MEDITATION

Quiet Place 2005 Music To Light The World. Written by: Lanier

Stanton Lanier 3:21

Quiet Place 2005 Music To Light The World. Written by: Lanier

Stanton Lanier 3:31

BONUS4

BALANCE

Dangerous 2014 What A Music Ltd, under exclusive license to Parlophone/Warner

Music France, under exclusive license to Atlantic Recording Corporation for the United States. All rights reserved. Produced under license from Parlophone/Warner Music France, a Warner Music Group Company and Atlantic Recording Corp. Written by: Robbins, Evigan, Guetta, Tuinfort, Martin

David Guetta feat. Sam Martin

3:24

ESSENCE TIPSThis release of choreography contains Essence Tips for BODYBALANCE™. This will help break down the ‘key teaching points’ from the filming footage presenters so you can coach your class in the Essence of BODYBALANCE™ every class, every time – enjoy!

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.

BODYBALANCE™ 69 EXPRESS FORMATS30-MINUTE STRENGTH Track 2 Sun SalutationsTrack 3 Standing StrengthTrack 4 BalanceTrack 6 Core – AbdominalsTrack 7 Core – BackTrack 10 Relaxation/Meditation (short)Total Time 27:47

30-MINUTE FLEXIBILITY Track 1 Tai Chi WarmupTrack 2 Sun SalutationsTrack 5 Hip OpenersTrack 8 TwistsTrack 9 Forward Bends – HamstringsTrack 10 Relaxation/Meditation (short)Total Time 29:28

45-MINUTE STRENGTH Track 1 Tai Chi WarmupTrack 2 Sun SalutationsTrack 3 Standing StrengthTrack 4 BalanceTrack 6 Core – AbdominalsTrack 7 Core – BackTrack 9 Forward Bends – HamstringsTrack 10 Relaxation/Meditation (Short)Total Time 41:34

45-MINUTE FLEXIBILITY Track 1 Tai Chi WarmupTrack 2 Sun SalutationsTrack 3 Standing StrengthTrack 4 BalanceTrack 5 Hip OpenersTrack 8 TwistsTrack 9 Forward Bends – HamstringsTrack 10 Relaxation/Meditation (short)Total Time 43:58

Please note: The 30 and 45-minute class formats have been customized for this release. In the future when you mix and match using different releases, please use the standardized express formats found in the Instructor Education section on www.lesmills.com

KEY

CREDITS

Alt alternateB back

BPD Body part directionB up build up

Br bridge (non-chorus)C chorus

C br chorus bridge cts musical counts

F forwardInstr instrumentalIntro introductionL&R left and right

mins minutes O/H over head OTS on the spot

Outro last few bars of musicPC pre-chorus

Pose positions as explained in the Program ManualQC quiet chorusRef refrain (recurring phrase or number of song lines)Rep reprise (part of the chorus repeated)

Rep Xx perform the Sequence/Exercise x timesSeq sequence (repetition of exercise or position)

Tempo normal pace of the musicV verse

Option Easier option Option Advanced option

Bold text Must-Do CuesItalic text Breathing Coaching Cues

Choreography – Dr Jackie Mills & Diana Archer MillsChief Creative Director – Dr Jackie MillsCreative Director – Kylie GatesTechnical Consultant – Bryce HastingsProgram Coach – Kylie GatesProgram Planner – Carrie DeanSPECIAL THANKS TO: Corey Baird


TRACK FOCUS: I want my class participants to experience both the joy and calmness of this Tai Chi track.

Praise You > 5:27 minsTAI CHI WARMUP1 1

MUSIC SEQUENCE/EXERCISE COACHING IDEAS

0:00 Intro (Instr) 2x8 Wide Wu Chi, arms down 16 Setup

0:13 6x8 A 6x Breath ArmsInhale – Arms up mid-line of body, palms upExhale – Arms press down, palms down

44

BPDSetupBreath

0:40 C Should _ 10x8 B 5x Slow Circle Arms With Single Side PullInhale – Circle arms down, cross F to O/H, palms facingExhale – Weight shift L, pull L elbow down to L thighInhale – Extend legs, reach L arm O/H, palms facingExhale – Weight shift R, pull R elbow down to R thighInhale – Extend legs, reach R arm O/H, palms facingStep feet hip-width after last rep

82222

BPDSetupBreath

1:23 Instr (Beat) 8x8 C 8x Swing Arms Forward and Press Palms Over HeadExhale – Swing arms and torso FInhale – Lift torso, arms O/H, palms up

26

BPDSetupBreath

1:58 C Praise 4x8 C1 2x Swing Arms Forward, Heel Lift and Press Palms Over Head L&RExhale – Swing arms and torso FInhale – Lift torso, L heel lifts B, arms O/H, palms upRepeat with R heel lift

268

Heel lift

2:16 Rep Praise you 4x8 A 4x Repeat Breath Arms 8 Breath

2:33 B up Praise you 10x8 B1 5x Repeat Fast Circle Arms With Single Side Bend2x Circle arms down, cross F to O/H, palms facingSide Bend

16Side bendEnergyRhythm

3:17 V1 A long 5½x8 D 2½x Half Circle and Block Arms L&RInhale – Bend knees, arms circle from R side, down to the floor, up to L sideExhale – Block arms to L sideRepeat to R sideHold Block Arms L on last rep for 4 cts

448

BPDEye focusBreath

3:41 Rep Praise you 22x8 D1 5½x Full Circle With Block Arms and Press L&RInhale/Exhale – Circle arms from L side, down to floor, up to R side, O/H and Block Arms to L sideInhale – Weight shift R, hands carry Chi ball across to R sideExhale – Block Arms to R sideRepeat to R side

8

44

16

BPDWarming

Breath

5:17 Fade 1x8 A Repeat Breath Arms 8 Grounding

ESSENCE TIPSThe music has a retro feel to it that is both inspiring and uplifting. It will create an emotional journey early on in the class. Hook into the lyrics, as Jackie did in the Masterclass, to immerse your participants in the movement. Notice the progression of the exercise: from the weight shift, pulling elbow to thigh, becoming a Side Bend to create mobility in the spine and hips.

This track offers the opportunity to build a strong connection with your participants. Offer lots of encouragement and congratulate them on just finding the time to attend the class today. We all know how busy life can be! The choreography is easy to follow, which allows you to bring your participants' awareness to their bodies to deepen their experience. Base your coaching on the principles of warming, focusing, breathing and releasing to connect to the feel of this track.

TECHNIQUE & COACHING CUESBREATH ARMS

• Take your feet wide • Turn your toes out • Drop yourself down into your legs • Relax your shoulders • Inhale, through the nose and out through the

nose FOLLOW-UP: Come into your body nowEyes to hands. Slow and deep, breathe

SLOW CIRCLE ARMS WITH SINGLE SIDE PULL • Take a big slow circle • Inhale • Pull to the right then the left • Elbow to thigh

FOLLOW-UP: Sweep the floor and embrace your breath. Feel your body warming

FAST CIRCLE ARMS WITH SINGLE SIDE BEND • Circle arms, making them big • Take single and double

this time • Deep knee bends • Take a Side Bend

FOLLOW-UP: Look at your hand, let it fall to the side as you bend. Feel your body warming. Feel your spine mobilizing

SWING ARMS FORWARD AND PRESS PALMS OVERHEAD

• Step feet under hips • Arms high • Swing down, turn palms and press them to

the ceiling • Add breath • Exhale, let it go as you swing • Inhale as you lift

FOLLOW-UP: Take your eyes to the floor and relax your shoulders. It’s a releasing move – let everything go. Let any tension fall out of your arms. Little lift of the right heel. Find your balancing muscles. Stay with your breath

HALF CIRCLE AND BLOCK ARMS • New move • Slow down • Hands sweep the floor • Soft block and hold • Come down, up and hold • Inhale, exhale

FOLLOW-UP: One more hold at the side. Feel the warmth in the legs

FULL CIRCLE WITH BLOCK ARMS & PRESS • Full circle this time • Come down, arms over head and block • Across the body, push hands and double push • Inhale, circle; exhale, let it go • Inhale, push hands • Exhale, take eyes to hands

FOLLOW-UP: Focus on your breath and relaxation. Move effortlessly. Let your body wake up gently. Keep the breathing coming. Bring yourself into your body and your experience

nd, nd.

S


TRACK FOCUS: I want my class participants to feel how the breath and the music combine to create an internal experience.

Warm Water > 4:21 minsSUN SALUTATIONS 22

ESSENCE TIPSThe choreography in this Sun Salutation is simple and it expresses the feel of the music perfectly. Tarsia had clear coaching focuses for each round. Her objective in the first sequence was to name the poses so the class would understand the flow of the movements. In the second round, she integrated the Yoga breath with the movement: in and out through the nose to create a flow of internal heat and strength – like a river. The focus of the third round was on creating seamless movement; she achieved this by decreasing some of the physical intensity (which is often generated by pushing or 'muscling through' the poses) and allowing the breath to drive the movement – bringing her participants out of their heads and into their bodies. This is exactly where we want people to be; rather than just 'performing' the poses, they ARE the poses – totally present in the moment.

Tarsia's final objective was to allow her participants the freedom to experience greater internalization. Focusing our senses inwardly can help us achieve a deeper connection with our bodies. It's like closing your eyes and asking; what do I feel?


0:00 Intro 1x8 Mountain Pose, feet wide of shoulders 8 Grounding

0:04 V1 _ Looking you

13x8 A Sun Salutation LInhale – Extended Mountain Pose, arms wide to O/HExhale – Forward Fold, arms wide and down, hands inside of feetInhale – Lunge R (L leg B)Exhale – Down DogInhale – Plank Poseò Option: On kneesExhale – Crocodile Poseò Option: On kneesInhale – Baby Cobra Poseò Option: Up DogPregnancy Option: Cat StretchExhale – Down DogInhale – Wide Lunge L (L leg F, outside of L hand)Exhale – Forward Fold, feet shoulder-widthInhale – Extended Mountain Pose, arms wide to O/HExhale – Baby Back Bend, hands behind back

8

8888

8

8

888

816

BPDSetup

1:05 V2 _ Looking you

12x8 A Repeat Sun Salutation RNote: Baby Back Bend for 8 cts

96 Breath

2:01 V3 _ I've got 12x8 A Repeat Sun Salutation L 96 Moving seamlessly

2:57 C _ I think 13x8 A Repeat Sun Salutation RNote: Baby Back Bend for 16 cts

104

3:58 Instr 4x8 Step feet together, turn to face R sideInhale – Extended Mountain Pose, arms wide O/HExhale – Forward Fold, arms wide and down to floorInhale/Exhale – Step feet B into Down Dog

88

88

Internalization

TECHNIQUE & COACHING CUESEXTENDED MOUNTAIN POSE

• Keep your feet wide apart • Lift your arms up to Extended Mountain Pose • Breathe in deeply • Inhale, curl up to Extended Mountain Pose

FOLLOW-UP: Let’s move seamlessly. Last round, now bring awareness to what you feel. Breathe in and feel the mobilization

FORWARD FOLD • Bend knees to Forward Fold • Lift the belly • Exhale, fold

FOLLOW-UP: Bring awareness to your breath. Become more quiet in your body. Soften your jaw as you exhale

LUNGE • Right foot lunges back • Let your hips lower down • Inhale, and long lunge

FOLLOW-UP: Feel the length

DOWN DOG • Left foot back • Feet hip-distance apart • Exhale into Dog • Tuck in toes and lift hips to Down Dog

FOLLOW-UP: Feel the out-breath. Exhale softly.Exhale and ground heels

PLANK POSE • Tuck in the chin and roll through your spine

into Plank Pose • Shoulders over wrists • Inhale, tuck in chin

FOLLOW-UP: Inhale, feel the roll. Let’s power up

CROCODILE POSE • Knees down • Lower down into Crocodile Pose • Exhale into Crocodile Pose

FOLLOW-UP: Exhale and feel your strong core.Exhale and float down

BABY COBRA POSE/UP DOG • Squeeze butt • Lift up to Baby Cobra Pose • Inhale, and stay in Baby Cobra Pose or lift up

to Up DogFOLLOW-UP: Inhale, feel the lift

WIDE LUNGE • Bend knees • Right foot comes to the outside of the right

hand FOLLOW-UP: Inhale, right foot steps wide. Exhale, left foot steps in

FORWARD FOLD • Hands come down • Forward Fold • Belly in • Feet hip-distance

FOLLOW-UP: Inhale and slowly exhale

BABY BACK BEND • Squeeze your butt • Lift the chest • Exhale, Baby Back Bend

FOLLOW-UP: Exhale softly. Exhale and feel settled


In Colour > 7:45 minsSTANDING STRENGTH 33TRACK FOCUS: I want my class participants to understand how alignment in the Warrior Poses creates ease and freedom of movement in the upper body.


0:00 Intro 4x8 A Exhale – Down Dog, facing R side 8 BPD

A1 Inhale/Exhale – Lift heels, bend knees 24 BPD length0:15 V1 _ If you rule 20x8 B Warrior 1 Sequence R

Inhale/Exhale – Warrior 1 R (R foot F), hands on floorInhale/Exhale – Arms reach B, palms downInhale/Exhale – Arms reach wide to sides, palms upInhale/Exhale – Arms wide to O/H, palms facingInhale/Exhale – Cross hands O/H, backs of hands togetherInhale/Exhale – Extend torso Back BendInhale-Exhale – L arm circles B and downInhale/Exhale – L arm circles F to O/H, palms facingTurn to face L side staying in Back Bend

1616

1616

161632

32

BPDSetupAlignment

1:32 V2 _ If you could 20x8 B Repeat Warrior 1 Sequence L 160 Opening heart

2:49 Instr 4x8 A Exhale – Hands to floor, step B into Down Dog 32 Grounding3:04 4x8 C Inhale – 3-Legged Down Dog R (R leg lifts)

Exhale – Bend R knee8

24BPDSetupBreath

3:20 (Synth) 4x8 C Repeat 3-Legged Down Dog LExhale – Bend L knee

824

Releasing

3:35 4x8 A Inhale/Exhale – Repeat Down Dog 32 Alignment

3:50 Instr 4x8 A1 Inhale/Exhale – Repeat lift heels, bend knees 32 Length

4:05 V3 _ if you rule 20x8 D Warrior 2 Sequence LInhale/Exhale – Warrior 2 L (L leg F), L hand on floor, inside of L foot. R hand on R thighInhale/Exhale – Extended Warrior 2, L arm to vertical, palm Fò Option: L elbow on thighInhale/Exhale – Warrior 2 L, arms wide to sides, palms downSun Warrior L, arms O/H, palms facingInhale/Exhale – Joyous Warrior L, arms wide, palms up

32

32

32

32

BPDSetupAlignment

5:22 V4 _ If you could 20x8 D Repeat Warrior 2 Sequence R 160 Challenge

6:39 Instr 4x8 A Exhale – Face R side, hands down, step B into Down Dog 32

Release

6:54 4x8 C Repeat 3-Legged Down Dog L (L leg lifts) 32 Freedom

7:10 (Synth) 4x8 C Repeat 3-Legged Down Dog R 32 Opening7:25 (Fade) 4x8 A Exhale/Inhale – Down Dog

Exhale – Walk feet F to hands to Forward FoldInhale – Come up to standing

1688

Celebrate

TECHNIQUE & COACHING CUESDOWN DOG

• Hands are shoulder-width apart • Feet are hip-width apart • Lift heels • Bent knees

FOLLOW-UP: Breathe and push the chest towards the thighs. Let's ignite a fire with Standing Strength

WARRIOR 1 SEQUENCE • Lunge forward with the back leg into Warrior 1 • Back heel down • Square your hips • Inhale, lift arms to the back • Exhale, press your feet into

the floor • Inhale, lift your chest • Exhale, arms out wide • Roll your shoulders down • Big inhale, lift your arms over head • Exhale, squeeze butt to protect your lower

back • Cross hands • Breathe deeply and lift chest • Move into a Back Bend • Inhale, circle front arm to the back leg • Exhale, turn the shoulders to the side • Stay in Back Bend

FOLLOW-UP: Feel how this lifts your heart. Feel solid and grounded. Pull the energy from your toes to fingertips with your breath. Breathe into the freedom. Use your back leg by pressing it into the floor as you back bend. Soften face and shoulders

3-LEGGED DOWN DOG POSE • Press back into Down Dog • Spread your fingers and press them into the

floor • 3-Legged Down Dog – front leg lifts • Bend the knee • Try to pull your big toe to the opposite shoulder • Shoulders square • Hips open

FOLLOW-UP: Tail bone lifts high, giving you length in your back. Big inhale to lift and exhale to release. Pull the right armpit down towards the hip and feel the difference this makes in the leg

WARRIOR 2 SEQUENCE • Eye gaze to hands • Step the back foot forward all the way to the

hand • Align knee over ankle • Hand comes forwards • Rotate the back leg out • Press into the outside edge of the foot • Extend your Warrior • Decide if you want to be high or low • Breathe again and turn your chest to

lengthen your spine • Inhale, feel your feet, push off them • Exhale, shoulders down to

Warrior 2 • Inhale, both arms reach to

Sun Warrior • Exhale, fingers relax, shoulders relax • Inhale, to Joyous Warrior

FOLLOW-UP: Stack your shoulders directly over hips, right in the mid-line so the weight comes down through the mid-line and that opens the hips. Take another breath in and feel the challenge. Come into it or out of it; what’s right for you. Hold it in your arms, hold it in your breath, hold it in your heart. Take a big beautiful breath in, as you exhale, relax somewhere

ESSENCE TIPSThe aim of New Yoga is to give our bodies whatever it is they need today. Coaching from this place enables you to cater to all the different needs of our participants – providing options and levels to all. It is your job as instructors to dial the intensity up or down to facilitate a workout to suit everyone, using plenty of encouragement!

The coaching focus for these Standing Strength poses was to achieve perfect alignment; this empowers the class with a greater understanding of their bodies – and its limitations – and the parameters of the poses. Use the first Warrior 1 Sequence to focus on heel-to-heel alignment of the feet. Press the outside edge of the back foot down; lifting the inner arch of the foot up provides a strong back leg. Don’t forget to coach a wider base as an option as we are aiming to square hips in Warrior 1 Pose. We work with cross hands into Back Bend, coaching a belly lift and butt squeeze to allow the pelvis position to shift and lower back to be supported. The front arm travels down to the back leg where we square shoulders using breath to open the heart space. In the Warrior 2 Sequence you should coach alignment of the shoulders over hips, dropping the weight down the mid-line to enable greater opening of the hips. The front hip will naturally drop down, so coach your class to feel the weight evenly in both legs. This provides a strong base to allow freedom of movement in the upper body and, as we know from our studies into New Yoga, builds incredible strength in the legs. Enjoy!

or low hest to

them


4 4Only Love Can Hurt Like This > 3:53 minsBALANCETRACK FOCUS: I want my class participants to experience the power and the attitude of the song by moving with energy and creating clear lines in the poses.

TECHNIQUE & COACHING CUESBALANCE SEQUENCE

• Come to Tree Pose • Turn your knee • Place your foot on the floor • Under or over your knee • Clasp your fingers behind you • Inhale, chest comes forward • Extend the leg back • Turn into Half Moon Pose by opening your hips

and shoulders to the side • Inhale deeply and open your arms to the sides • Bend the standing leg • Move into Aeroplane Pose • Keep rotating the upper body • Right hand down • Left hand reaches high

FOLLOW-UP: Other side, choose your option.Stand with confidence and attitude. Tilt forward.Lengthen your body from head to toe. Turn hips and shoulders. Take a beautiful breath in to spread your wings of love. Bend the knee and glide into Aeroplane Pose. Continue rotating, loving the feeling of twisting your spine

BABY BACK BEND • Feet together • Squeeze the butt • Lift the chest • Lift the heels • Tuck in chin and lift eye gaze

FOLLOW-UP: Lifting up and back. Inhale, love all the way up. Exhale, grow taller by lifting off the floor

DANCERS POSE • Thumb to big toe • Push the foot into the hand • Place the hand on the

opposite hip to level itFOLLOW-UP: Go wherever the power of love leads you, wrap your arm around your body

ESSENCE TIPSThe music is incredible; the poses are beautiful and powerful. Tarsia wanted to express the attitude and fun in the song. To her, the track is like a heartbreaking love story. The Floating Half Moon Pose is open while vulnerable and the Reverse Half Moon Pose closes and protects the heart. When we step into the Dancers Pose again, it should feel like the heart bursts open.

Coaching the names of the poses and using body part and direction cues will ensure your class doesn't have to keep looking back to the stage. This was Tarsia's focus for the first round of the sequence. Once your class has the flow of the movement, you can use the second round to bring the music and breath to life with your delivery. Leaving space between your cues will allow the information to land; this is crucial to helping our participants experience the internal focus that we want them to find in the Balance track.

From Tree Pose, practise extending the leg back with an open hip to help prepare the hip for Floating Half Moon Pose. The Reverse Half Moon With Twist Pose can touch down to the floor or not. The Dancers Pose has an arm wrap which is for alignment; you will feel the hips squaring, also creating internal rotation to increase our freedom of movement. The chest lowers forward as the back leg extends up and beyond – it's simply stunning.


0:00 Intro 3x8 A Balance Sequence LInhale/Exhale – Tree Pose L (L foot on R leg), hands clasped behind backOptions: L foot on ankle, calf or inner thigh

24

BPDSetupBreath

0:15 V1 _ I tell myself 3x8 Inhale/Exhale – Extend L leg B, hands stay clasped at backInhale – Floating Half Moon Pose L (facing L side)

16

8

BPDAlignment

0:32 _ I tell myself 3x8 Exhale – Open arms, L arm to vertical, R arm downò Option: R hand on floor

24BPD Alignment

0:47 C This 3x8 Inhale – Aeroplane Pose L (facing front), arms wide at sidesReverse Half Moon With Twist PoseExhale – Turn torso to R side, L arm down, R arm verticalò Option: L hand on floor

8

16

BPDAlignment

Option

1:03 V2 _ I wouldn't 12½x8 A Repeat Balance Sequence RNote: Hold last pose for 20 cts

100 Powerfulheart

2:09 Br _ But it's time 3¾x8 B Baby Back BendInhale – Mountain Pose, palms together, up mid-line of body to O/HExhale – Baby Back BendInhale – Lift heelsExhale – Lower heels and arms wide and down

88

10

4

BPDBreathLightness

2:29 C This 6x8 Dancers Pose L (L hand holds L foot)Inhale/Exhale – R arm F, palm downExhale/Inhale – R arm wraps around back

2424

BPDAlignmentBreath

3:00 Rep This 10x8 B Repeat Baby Back Bend, Dancers Pose Sequence RNote: Baby Back Bend with heels lifted 16 cts

80Vulnerability


5Gust Of Wind > 4:43 minsHIP OPENERS5TRACK FOCUS: I want my class participants to feel the opening in their hips and enjoy the 'groove' of the music.

ESSENCE TIPSCorey's intention in this track was to provide levels and options to suit everyone's abilities. Additionally, he wanted to connect to the 'groove' of the song to release the tension that can develop in the hips, glutes and lower back.

Coach position of the high knee in the Modified Half Lotus Pose to help your participants achieve the correct alignment. We want to find a long, tall spine as we extend and breathe in, and create side flexion in the C-shape as we breathe out. The shoulder twists will feel divine as we experience release in any muscular tight spots.

Swan Pose offers a sense of relaxation as we thread the needle and lie the ear to the floor, helping to ground participants. Provide the 90°/90° option as this is a challenging pose. Once your class is in the pose, encourage them to breathe into specific body parts to deepen the experience. Letting tension go through the hips has a profound effect on the entire body!

The track finishes with Seated Star Pose to see and feel how open your hips are.

TECHNIQUE & COACHING CUESMODIFIED HALF LOTUS POSE SEQUENCE

• Take the right ankle and place it over the left knee

• Flex the feet to protect the ankle and the knee • If your knee is high, place the foot on the shin

or floor where it is more relaxed • Take a big breath in to your heart • Exhale, lift your chest up and over to C-shape • Inhale, to lift again • Exhale, to Side Bend • Shoulder moves to opposite knee • Up and over to the other side

FOLLOW-UP: Relax your shoulders and let go. For a deeper stretch, roll the top shoulder back.Freedom coming into hips and groove in your body. Fill your breath with love. As you inhale ask your body where it needs to go. Does it want to back off, or deepen the stretch by gently pressing the elbow towards the floor? Close your eyes and feel where the stretch is for you

SWAN POSE SEQUENCE • Flex the foot and pull it into the groin • Either bent leg or straight leg, roll

the hip over • Front hand threads to

the back of the room • Try and lay your shoulder and

ear to the floor FOLLOW-UP: Manually roll the top hip over so you can deepen the stretch. Take a deep breath in, and as you breathe out feel the sense of relaxation through your body. If you can't relax, adjust your body so you can. Breathe in slowly and as you breath out, feel your jaw relax as the stretch deepens

SEATED STAR POSE SETUP • Hands behind back • Soles of feet together • Relax knees down towards the floor • Press down through your hands • Keep lifting till your sit bones come just off

the floor FOLLOW-UP: Inhale, squeeze the soles of the feet together. Exhale, let it go. Feel the deep inner thigh stretch


0:00 Intro 4x8 A Modified Half Lotus Pose Sequence LInhale/Exhale – Modified Half Lotus Pose LOptions: L foot on thigh, calf or cross legged

32BPDSetupOptions

0:21 V1 My heart 8x8 2x Inhale – Arms reach O/HExhale – Side Bend L, L hand on floorInhale – Arms reach O/HExhale – Side Bend R, R hand on floor

8888

BreathRelease

1:00 PC Wind 4x8 2x Inhale/Exhale – R shoulder twists across to L knee, hands on floorInhale/Exhale – L shoulder twists across to R knee, hands on floor

8

8

ComfortFreedom

1:19 C Window 16x8 A Repeat Modified Half Lotus Pose Sequence R 128 GrooveBreath

2:35 C Window 8x8 B Swan Pose Sequence RInhale/Exhale – Swan Pose R, facing R sideò Option: 90°/90° PoseInhale/Exhale – L arm reaches under R arm to the back of the room

16

48

BPDSetup

Breath

3:14 V4 First saw 8x8 B Repeat Swan Pose Sequence L (facing L side) 64 RelaxationComfort

3:52 C Window 4x8 C Inhale/Exhale – Seated Star Pose, hands on floor behindInhale/Exhale – Lift hips

1616

BPDSetup

4:12 Instr 4x8 C1 2x Inhale – Press feet togetherExhale – Release knees down

88

Breath

4:31 (Fade) 1x8 C Repeat Seated Star Pose 8 Release er and


CORE – ABDOMINALS Blame It On Me > 3:20 mins 66TRACK FOCUS: I want my class participants to understand the importance of stabilizing the pelvis position to recruit the abdominals, and experience what this feels like.

ESSENCE TIPSTECHNIQUE & COACHING CUESSINGLE LEG CIRCLES

• Turn side-on to the stage • Lie onto your back • Knees up over your hips • Strong abdominal brace • Legs out to 45 degrees • Press your lower back towards the floor • Front leg lowers halfway down • Circle round and feet together • Back leg circles like a D-shape • Inhale, through your nose • Exhale, through your mouth • Try both legs

FOLLOW-UP: Start to tune into your body. As the leg goes down and round, feel what happens to your lower back and pelvis. Your lower back may want to lift and hips want to move to the sides.Brace your abs tightly to keep your lower back down towards the floor and hips facing the ceiling. To reduce the load, bend knees. As you breathe in feel the ribcage broaden. As you breathe out feel the strong abdominal brace grip onto your ribs and pelvis to keep them still

REACH TO FEET SEQUENCE • Hold here • Big abdominal brace • Inhale, exhale, reaching everything towards

the ceiling • Arms over head • Legs to 45 degrees • Feet stay together • Curl up, spread the knees • Reach past your feet as you crunch • Inhale, exhale, extending out • Lower back towards the floor

FOLLOW-UP: What are you waiting for? Reach higher


0:00 Intro 2x8 Facing R side, lie supine, legs extended to 45°, arms wide to side, palms upPregnancy Option: On elbows, knees bent, feet on floor

16BPDSetup position

0:11 V1 Garden was 9½x8 A 4½x Single Leg Circles L&RInhale/Exhale – Leg circles down, out to side, back to 45°Repeat with R legò Option: Knees bent at 90°Pregnancy Option: On elbows, one foot on floorInhale – Hold legs at 45° for 4 cts

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BPDSetup 3 B's

0:55 C Alone 5½x8 B Reach To Feet SequenceExhale/Inhale – Curl up, legs to vertical, hands reach to feetExhale/Inhale – Lower down, legs to 45°, arms reach O/HExhale/Inhale – Curl up, bend knees wide, feet together, hands reach to feetExhale/Inhale – Lower down, extend legs to 45°, arms reach O/HExhale – Curl up, legs to vertical, hands reach to feetInhale – Lower down, legs to 45°, arms wide to sides, palms up

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8

8

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4

BPD Setup 3 B's

1:21 V2 Caught in 5½x8 A 2½x Repeat Single Leg Circles L&RHold legs at 45° for 4 cts

16

1:46 C Alone 7½x8 B1 Repeat Reach To Feet SequenceExhale/Inhale – Curl up, legs to vertical, hands reach to feetExhale/Inhale – Lower down, legs to 45°, arms reach O/HExhale/Inhale – Curl up, bend knees wide, feet together, hands reach to feetExhale/Inhale – Lower down, extend legs to 45°, arms reach O/HExhale/Inhale – Curl up, legs to vertical, hands reach to feetExhale/Inhale – Lower down, legs to 45°, arms reach O/HExhale – Curl up, bend knees wide, feet together, hands reach to feetInhale – Lower down, extend legs to 45°, arms reach O/H

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8

8

8

8

8

8

4

PelvisLower back

2:21 C Alone 11x8 5½x Double Leg Circle With Reach To FeetInhale/Exhale – Circle legs down, out to sides, back to 45°Inhale – Curl up, legs to vertical, hands reach to feetExhale – Lower down, legs to 45°, arms wide, palms up Last rep, hold Curl up, reach to feet

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4

ChallengeBreath

This track has slow, strong movements that will help your participants to tune into their abdominals. They should understand where the work is occurring, and how they can improve their quality of movement to increase the benefits delivered by core training.

Corey is our Pilates expert and he says: you must train in these exercises before you teach this track so your movement is precise and inspiring.

Script your 3B coaching of Belly, Back and Breath early on in the Single Leg Circles, as well as providing options, so everyone is moving with precision. Look out on the floor and see what your participants need so that you keep your cues relevant to your class today. Remember that your members will have a range of abilities so focus on creating great alignment first, then dial the intensity up or down to build strength and power; this is always our aim in the Core track!

Check out the Masterclass to see Jackie demonstrating the pregnancy options on her elbows and butt; provide these options to the expectant mothers in your class... What are you waiting for?


7In Your Arms > 3:36 mins CORE – BACK7TRACK FOCUS: I want my class participants to enjoy and feel the shoulder opening of the 3-Legged Dolphin Pose.

ESSENCE TIPSFantastic back training is in the house! This song has energy and will require your participants to focus on maintaining control in the challenging movements, right to the end.

Horse Stance Pose will build great stability and strength, particularly when we challenge the stabilizing muscles by lifting one leg off the floor. Be very clear with body part and direction cueing so your class doesn't have to keep looking back at you. Coach the breath as you move to help control, open and to feel the poses.

Layer 2 coaching is all about pausing – allowing your class to feel the pose – and then we use Layer 3 cues to enhance and extend the pose. Keep your delivery encouraging: what can you say to help people connect to their bodies? What will they achieve today that they can take into the rest of their day or week?

TECHNIQUE & COACHING CUESHORSE STANCE, THREAD THE NEEDLE POSE

• Roll over into Horse Stance Pose • Hands under shoulders • Knees under hips • Inhale, lift the front hand • Open chest to front • Exhale, thread the needle • Hand to back wall • Inhale, open the chest • Exhale and feel your

abdominals wringing out • Inhale, and this time lift your opposite leg • Exhale, to feel the abdominal contraction • Squeeze butt to keep leg lifted and back

supportedFOLLOW-UP: Feel the challenge of lifting the opposite leg. Feel the strength all the way down the back of your body

PLANK POSE TO HOVER POSE • Come to Plank Pose • Push down strongly through your hands • Lift through your belly • Crawl down to Hover Pose • Squeeze your butt and notice how much that

supports you

3-LEGGED DOLPHIN POSE • Come down, ready for Dolphin Pose • Knees down • Shuffle in • Lift the back leg, squeezing the butt • Inhale, press out of your forearms • Exhale, relax shoulders down your back

FOLLOW-UP: Work the chest to thighs to deepen the shoulder stretch even more

CLOSE AND OPEN LEGS WITH UPPER BODY LIFT • Lie down on the floor • Arms out 45 degrees • Thumbs up • Feet hip-width apart • Squeeze your butt to lift your feet • Feet in and out • Eyes down so neck is long • Lift your arms as high as you can, to strengthen

shoulders FOLLOW-UP: Feel your butt squeezing, your lower back is working. This work will help develop beautiful posture for the upper back


0:00 Intro 2x8 Facing L side, Horse Stance 16 Setup position

0:09 V1 _ If feel like 6x8 A 3x Horse Stance Pose, Thread The Needle Pose RInhale – R fingertips to temple, twist torso R (to the front)Exhale – R arm reaches under L arm (twist to B)

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BPDSetup

Breath0:35 V2 _ They tried 4x8 A1 2x Pointer Pose, Thread The Needle Pose R

Inhale – Extend L leg B, R fingertips to temple, twist torso RExhale – R arm reaches under L armò Option: Toes down

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Stability

Option0:52 PC _ Sometimes 4x8 B 2x Plank Pose To Hover Pose

Inhale/Exhale – Hands under shoulders, Plank PoseOption: On kneesInhale/Exhale – Elbows lower to floor, Hover Poseò Option: On knees

8

8

BPDSetupBreath

1:10 C Arms 4x8 C 3-Legged Dolphin Pose RInhale/Exhale – R leg liftsExhale – Lower legò Option: On knee

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BPDSetupBreath

1:27 V3 _ If feel like 6x8 A 3x Repeat Horse Stance Pose, Thread The Needle Pose L 16

Core strength

1:53 V4 _ My time 4x8 A1 2x Repeat Pointer Pose, Thread The Needle Pose L 16 Inner strength

2:11 C Arms 4x8 B 2x Repeat Plank Pose To Hover Pose 16 Stability

2:28 PC _ Sometimes 4x8 C Repeat Dolphin Pose L 32 Shoulder freedom

2:46 Rep Oh, oh 2x8 Inhale – Lie prone, feet hip-width, arms at 45°, thumbs upExhale – Lift legs

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BPDSetup

2:54 Oh, oh 2½x8 D 10x Close and Open LegsInhale for 4 cts, exhale for 4 ctsPregnancy Option: Cat Stretch

2 BPDSetup

3:05 Outro Oh, oh 4x8 D1 16x Close And Open Legs With Upper Body LiftLift arms and chestInhale for 4 cts, exhale for 4 ctsò Option: Close and open legsPregnancy Option: Alternative Leg Extension with diagonal Toe Tap to floorInhale/Exhale – Sit B into Childs Pose (no music)

2 BreathPosture

ose


ESSENCE TIPSTarsia says: the music is soft, so match your vocal tone to the pitch of the song. Use simple Layer 1 cues to get everybody in the seated poses quickly, then deliberately allow some quietness once your participants have settled into the pose. A period of silence can help people to connect to the music, and to their own experiences.

The Standing Twist Pose offers different levels of floor, knee or leg extended so you can cater to everyone. Remember to coach a steady eye gaze to assist balance; keeping shoulders turned to the side wall enhances the rotation of the Twist.

A different feel of music which is both simple and understated contrasts perfectly with the complexities of the Twisted Triangle Pose. Focus your coaching on creating great alignment. Use Setup Cues that will help your class to understand and experience the intricacies of this amazing pose which will create a sense of release through the entire body. Take time to practise your scripting before you teach, layering in one cue at a time.

There is a difference in the Supine Twist with the knee coming higher into the armpit to create a deeper sensation in the lower back and hips. Notice how this feels, and take time to coach and enhance this progression for your class.

8Stand By You / Let Your Hair Down > 7:37 minsTWISTS 8TRACK FOCUS: I want my class participants to feel encouraged to try the Standing Twist Pose and understand the alignment of the Twisted Triangle Pose.

TECHNIQUE & COACHING CUESSEATED TWIST SEQUENCE

• Come up for Seated Twist Pose • Grab your right foot, either in front of the knee or

crossed over • Sit bones down • Lift chest as you breathe in • Exhale, turn shoulders to the side • Take a big breath in, lift the back arm and

C-shape your spine • Turn to an Open Seated Twist Pose • Lift chest and rotate spine • Inhale, back arm lifts • Exhale, C-shape your spine

FOLLOW-UP: Let go through your shoulders and hips. Feel the twist into your entire body. Enjoy this pose and enjoy this moment

STANDING TWIST POSE • Come up to standing • Close your feet • Lift your heel • Turn your shoulders to the side wall • Back arm lifts

FOLLOW-UP: You can stay here, or advance it with foot to knee or grab the outside edge of the foot and press the foot forward to straighten your leg. Inhale, and lift chest. Exhale, and let go somewhere

TWISTED TRIANGLE POSE • Take your feet very wide • Turn the toes on the right foot out • Pick the back heel up and turn it out slightly • Inhale, push your hips as far as you can to the side • As you exhale, reach out • If you feel curved in your spine, gently release it

with your fingertips • Twisted Triangle Pose • Bend the front knee • Pick up the back foot • Rotate the back leg in • Right hand to right hip crease to square hips • Pull the hip back as you straighten the leg • Turning shoulders and eyes to back wall • Open arms • Bring hand to shin or floor

FOLLOW-UP: Triangle Pose should feel long and strong through the lower body and light in the arms. Eyes can look at the floor if this is easier. Strengthen your legs. Squeeze your inner thighs together and turn your chest and top shoulder more. Let the breath come in and let the breath out. Tuck your tail bone and rotate


0:00 V1 Hurt in your 4x8 A Seated Twist Sequence LInhale/Exhale – Seated Twist Pose LR hand holds L thighò Option: Foot to shin, extend underneath legPregnancy Option: Open Seated Twist Pose

32BPDSetup

Options

0:23 PC _ When you fight

2x8 Inhale – L arms reaches O/HExhale – Side Bend R

412

BPDSide Bend

0:34 C You 6x8 Open Seated Twist Pose RInhale/Exhale – L hand to L ankle, R hand on floorInhale – R arm reaches O/HExhale – Side Bend L

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28

BPDSetupBreath

1:07 V2 War in your 12x8 A Repeat Seated Twist Sequence R 96 Rotation

2:15 PC _ When you fight

2x8 Inhale – Stand to Mountain PoseExhale – Lift L heel, R hand to L thigh

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Grounded

2:26 C You 4x8 B Standing Twist Pose LInhale/Exhale – Lift L kneeò Option: Toes on floorò Option: Hold foot, extend leg

32BPDSetupBreath

2:48 Rep You 4x8 B Repeat Standing Twist Pose R 32 Eye focusLengthening

3:11 Intro 3x8 Step feet wide for Triangle Pose L, arms down 24

3:31 V1 _ There she goes

6x8 C Triangle Pose & Twisted Triangle Pose Sequence LInhale – Reach torso to L side, hands on hipsExhale/Inhale – Extend L arm to horizontalInhale/Exhale – Reach R arm vertical to Triangle Pose LInhale – Bend left knee, hands to L thighExhale/Inhale – L hand to L hip, extend L legR hand on floor, inside of L foot, L arm to vertical to

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BPDSetup Alignment

4:10 C _ Baby let 4x8 Exhale – Twisted Triangle Pose Lò Option: R hand on L leg

32 BPDSetupAlignmentOptions

4:36 Instr 1x8 Repeat set up for Triangle Pose R 8 Releasing

4:42 V2 _ Tell me when 10x8 C Repeat Triangle Pose & Twisted Triangle Pose Sequence R 80

Lengtheningspine

5:47 Instr 4½x8 Inhale/Exhale – Happy Baby Pose, facing R sideOptions: Hold inside or outside of feet

36 Possibilities

6:17 Rep _ Baby Let 5x8 D Supine Twist With Leg Extension LInhale – Lower knees to L side (front of room), arms wideExhale – Extend R leg, hold in L hand

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BPDSetup

Breath

6:49 _ Let your hair 5x8 D Repeat Supine Twist With Leg Extension R 40 Comfort Ease

7:21 Outro Oh 2x8 Roll onto back, hold knees to chest 16 Home

HAPPY BABY POSE • Hands to floor • Come down to Happy Baby Pose • Knees wide of chest • Feet to ceiling • Hands can be inside or outside of feet

FOLLOW-UP: Tail bone down to floor

SUPINE TWIST WITH LEG EXTENSION • Let go of your feet • Knees to front • Straighten out top leg and hold it in your hand • Pick up your head and turn, looking down your

back arm FOLLOW-UP: Knees come higher into the armpit for this pose. The release always becomes deeper when we relax into it


ESSENCE TIPSJackie’s intention in this track was to focus on alignment to help class participants improve their hamstring and lower back flexibility, and find comfort and ease in the poses.

Forward Folds have a soothing and calming energy that will prepare the class for the upcoming Relaxation/Meditation.

This is a magical piece of music and we want it to be heard, so it's vital that you match your coaching to the energy of the song to create a mind-body experience. Coach “length and breath” in the spine and tilting of the pelvis to set up alignment of the Folds. Provide options for the Tabletop Pose of one or both legs bent, or both legs straight. This wonderful reverse movement provides a counter- pose to the work of the Forward Folds.

Guiding your class participants down to Extended Butterfly Pose sets them up beautifully for some much-needed time for themselves.

Remember: compassion starts with the self – give back to yourself so you can give more to others.

9Heal > 6:20 minsFORWARD BENDS – HAMSTRINGS 9TRACK FOCUS: I want my class participants to fully experience the quiet time they have for themselves and their bodies.

TECHNIQUE & COACHING CUESSEATED FORWARD FOLD WITH CROSSED LEGS

• Next in-breath, tuck in your chin • Roll through your spine until you find yourself

in seated position • Stretch legs out in front • Pick up the front leg • Cross the ankles • Lift your sit bones and pull them

back. This will start to tilt the pelvis • Inhale, lift chest • Exhale, Forward Fold

FOLLOW-UP: If you feel uncomfortable, bend your knees, feet on the floor. If you feel you're really curving your spine, bring your hands back and lengthen your spine. Tilting of the pelvis will release the hamstrings. Feel the breath come in and as you exhale let it go. Relax down to your toes and fingers

TABLETOP POSE • Inhale, lift chest • Come to Tabletop Pose • Foot by the knee • Hands behind you • Press the hands down and lift hips

FOLLOW-UP: Quiet breath. Breathe high into your upper chest and squeeze shoulder blades together. Counter-poses bring energy and balance after the deep Forward Folds

SEATED FORWARD FOLD WITH LEGS OPEN • Feet about 3 feet (1 meter) apart or mat-width • Make strong legs • Make a strong body up to

your fingertips • As you lift up, inhale • As you come forward, exhale

FOLLOW-UP: Feel the breath coming in and out

EXTENDED BUTTERFLY POSE • Lie down for Extended Butterfly Pose • Soles of the feet together • Knees wide • Arms above your head

FOLLOW-UP: Bend your elbows and feel your fingertips gently holding your elbows. Stay still and breathe, letting go


0:00 Intro Intro Inhale/Exhale – Roll to Seated Stick Pose, facing R side

Setupposition

0:16 V1 Take my mind Inhale – Cross L ankle over R BPDSetup

0:32 Heal, heal A Seated Forward Fold With Crossed Legs Lò Option: Knees bent, feet on floor, hands on floor

AlignmentBreath

1:11 C Tell me some B Single-Leg Tabletop Pose LInhale/Exhale – L knee bent, R leg extendedExhale/Inhale – Lift hips

BPDSetupBreath

1:41 V2 Take my heart A Repeat Seated Forward Fold With Crossed Legs R LengthBreath

2:33 C Tell me some B Repeat Single-Leg Tabletop Pose R Acceptance

3:08 Instr (Piano) Exhale – Sit down, open feet 3 feet (1 meter), feet flexed

Setup position

3:25 V3 Take my heart Inhale – Arms reach O/H Breath

3:32 Empty bottle Exhale – Seated Forward Fold With Legs Open ComfortEase

4:19 C Tell me some B1 Tabletop PoseInhale – Legs extendedExhale – Lift hipsò Option: Knee bent

Release

4:52 V4 Take my heart Inhale/Exhale – Extended Butterfly Pose Opening

Note: Use the lyrics for musical cues as the counts are irregular.


TRACK FOCUS: I want my class participants to understand how important it is to centre the breath to receive all the benefits of relaxation.

RELAXATION/MEDITATION

Take a gentle soft breath in; as you breathe out release your arms out to the sides – make them nice and wide so you can relax – lengthen your legs out along the floor. The most important thing right now is that you put yourself in a position where you can completely relax. Let go and feel supported by the floor. We are into our relaxation/meditation but for a change today we are starting with your eyes open – keep your eye gaze really soft rather than focusing on one particular point and be really aware of your surroundings. Take a calming breath in through your nose and gently out through your nose. Start to follow the natural rhythm of your breath – follow it, don't try to change it. On the next exhale, gently close your eyes and come into your body – notice the way you are lying on the floor – maybe you feel quite centered all the way down through the back of your body; maybe you have shifted off to the right side or the left. Just be aware of it, but you don't need to make any changes. Create a picture of how you are feeling – you may notice, as you breathe in and breathe out, the gentle rise of your body and a falling somewhere in your body. Notice that for a moment – maybe you feel the rise in your belly, opening of your diaphragm or the lifting of your chest: maybe the falling of your belly and chest softly. Just be aware of where it's happening for you – stay with that for the next 10 seconds.

Start to become aware of the sounds around you – not getting too attached to one particular sound – and just let the sounds come to you. Move from one sound to the next. Bring your awareness back into your body, scan down through your body from your head to your feet, searching for areas of tension – maybe areas of complete relaxation. Again, not trying to change anything, just creating a picture of how you feel. It's not often we get to lie here, relax and feel how our bodies are right now. Take a deep breath in; as you breathe out send that breath out to your fingers and toes – start to feel the life and energy in your hands and feet, legs, body.

Taking your time, gently pull your knees into your chest, give them a hug – maybe roll side to side to massage your lower back, whatever feels good. Roll onto your side; then, when you're ready, push yourself up to a seated position and sit nice and tall. Eyes closed and become aware of the sensations of relaxation through your body – notice the calmness of your breath, the soft sensation of your muscles relaxing, the quietness in your mind. Gently open your eyes and take that calmness into the rest of your day.

Quiet Place > 6:52 mins 10 10


ESSENCE TIPSThis Bonus Balance Track uses different levels of arm balances to challenge your participants, no matter what their ability. They will develop incredible strength and they may even feel like they can fly!

This track begins with Bird Pose, progresses to Bird In A Basket, moves to Standing Hindi Squat before repeating Bird Pose again to finish.

Use the Setup Cues to help your participants just feel comfortable enough to give these poses a go. When people are afraid of the pose they don't shift their weight far enough forward; this results in the weight remaining in the heel of the hands, causing a collapse of the wrists, a rolling of the shoulders, and they will fall SPLAT right back to the floor! The key is to take a leap of faith and shift the weight forward.

Think of Bird Pose as a Forward Bend into an arm balance, so the hips stay high in the air instead of low to the earth. This way, you only have to transfer the weight and find balance, not lift the whole body from a low starting position. Finally, remember to PLAY! Think of Bird Pose as a fun adventure in taking flight.

The most difficult postures in Yoga push you to the edge of your comfort zone. It is so tempting to take the easy way out, instead of slowly and steadily committing to the work. Part of the inner tradition of Yoga is to develop the humility to put the effort into whatever task is at hand. Right now, that task is the arm balance Bird Pose and it's derivatives. ENJOY!

4Dangerous > 3:24 minsBONUS BALANCE 4TRACK FOCUS: I want my class participants to understand how important the weight shift and having a positive attitude are to achieving the balances on their hands.

TECHNIQUE & COACHING CUESHINDI SQUAT

• Feet wider than hips • Bend knees and bring elbows to thighs • Toes turn out • Stay here or, if you can adjust feet and come

into low squat • Press palms of the hands together • Push knees out and feel stretch through groin • Take a big breath in and lift up through the

chest

BIRD POSE • Let's build strength in our bodies • Bring hands shoulder-width in front of your

body • Lift your hips really high • Lift your belly up high and push your inner

knee to your upper arms • Just bring your weight forward and rock back

FOLLOW-UP: Feel the weight transfer to start, and feel the strength you can build. Keep playing with this: it’s about the weight shift, not lifting off. One foot, two feet and fly. Feel strength in the whole body

BIRD IN A BASKET POSE • Lift your hips up • Bring hands behind heels and lower butt down • Fingers turn out slightly • Slowly shift weight back into hands • Bending elbows, rest the weight on the back

of your arms • Draw your belly in and work your core

FOLLOW-UP: Feet start to come forward so toes are light. Start by lifting one foot off, then the other. When you feel ready, take flight and lift both feet off. Straighten the legs and feel the energy against your legs. Press the energy back into your arms

STANDING HINDI SQUAT • Come into Hindi Squat again • Knees out • Hands in prayer • Lift heels and slowly come up to standing

FOLLOW-UP: Little bit dangerous. Lower down staying off heels. Heels down


0:00 Intro 4x8 Feet wide of hips, bend knees, elbows to thighs 32 Setup

0:21 V1 You take me down

6x8 A ò Option: Inhale/Exhale – Hindi Squat, hands at heart centerInhale – Hands to floor, lift heels and hips

3216

Setup

0:52 C I don't 4x8 B 2x Bird Pose (preparation)Exhale – Bring body weight F onto handsInhale – Body weight B onto feet

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BPDOptions

1:13 V2 Show me your soul

6x8 C Bird In A Basket (preparation)Inhale/Exhale – Hands between legs, behind feetExhale/Inhale – Extend L leg off the floorExhale/Inhale – Lower L foot to floor, extend R leg off the floor

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SetupBPDBreath

1:44 C I don't 4x8 C1 Inhale/Exhale – Extend legs to Full Bird In A Basket Poseò Option: Feet on floor

32 Levels

2:05 Instr 5½x8 Standing Hindi Squat, hands at heart centerInhale – Lift Heels, arms rise O/H, palms togetherExhale – Extend legsInhale – Bend knees, lower hands to heart centerExhale – Lower heels into Hindi Squat

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SetupBPD

Strength

2:34 C I don't 4x8 B1 Inhale/Exhale – Bird Poseò Option: Feet on floor, one foot off floor

32 Breath

2:55 Instr 4x8B1

Exhale – Lower feet to floor Inhale/Exhale – Repeat Bird Pose

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CoreShoulders

3:16 (Fade) 1x8 A Exhale – Lower feet to Hindi Squat, hands at heart center 8

Full bodystrength

Documents

BODYBALANCE 69 Choreography Booklet - Print Ready