Yoga Barre Flashcards
(202 cards)
1
Q
What should i be doing all throughout class?
A
Be Present > Be Authentic > Walk around the room > Call out names
2
Q
What is the integration technique mentioned?
A
Ground yourself
3
Q
Child’s Pose
A
Spread your knees, release your hips to your heels, relax your shoulders
Connect to your breath, allowing yourself to be present in the space.
Take breaks when you need, take water when you need.
3 breaths
4
Q
Table Top
A
hip-width apart. Hands under your shoulders, fingers spread wide.
Serve something not serving you
Tap your shins
5
Q
Cow Pose
A
inhale lift.
Sink your belly, lift your chest, lift your head
inhale, cow pose
6
Q
Cat Pose
A
exhale, round.
Round your spine, puff out your chest, tuck your chin
exhale, cat
7
Q
Neutral Table Top
A
Position with knees under hips and hands under shoulders.
8
Q
Hovering Table Top
A
Tuck your toes, press through your palms, lift your knees 1 inch off the mat
4,3,2,1
9
Q
Downward Facing Dog
A
Lengthen your spine, tailbone to ceiling, gaze through legs, pedal out your feet.
exhale, downdoward dog
10
Q
Forward Fold, Ragdoll
A
Inhale, lift heels, bend knees, gaze forward. Exhale, step to the top of the mat.
Feet hip distance apart, bend your knees, grab opposite elbows, release your head to the floor
11
Q
Half-way lift
A
Position with a straight back, hands on shins or thighs.
12
Q
Forward Fold
A
13
Q
Samasthiti
A
Roll up.
palms together, set your intention with 3 deep breaths
lift your arms tall for 1 breath
stack your forearms, shoulders over hips
3 breaths
14
Q
What should you do during Cardio
A
Pick up the energy! Pick up the heart rate!
15
Q
Leg Lifts / March
A
Lift your knee to forearms, point toe, exhale as you lift
Squeeze your core
March it out
Drive up your knee
8x (2)
16
Q
Add a Torso Twist
A
Cactus arm, opposite elbow to knee, engage obliques
8x (2)
17
Q
Lift your Arms overhead
A
Lengthen your leg, point your toe, exhale as you lift
8x (2)
18
Q
Add a Toe Tap
A
Opposite hand to foot, flex your foot
8x (2)
19
Q
Transition
A
interlace your fingers behind you, step your left foot back, face the side mirror, hinge Forward Fold
20
Q
In your, Forward Fold
A
weight toward the balls of your feet, expand your chest, move your palms forward
hands to hips, hands to the floor, sweep left to right
21
Q
Side Stretch (right side)
A
Bend your left leg, left hand to right ankle, stretch your right to the ceiling
Open up your spine, spinal twist
2 breaths
22
Q
Side Stretch (left side)
A
Switch sides. Bend right leg, right hand to left ankle, stretch left arm to ceiling
2 breaths
23
Q
Transition - Second Position
A
hands to hips, hands to the floor, sweep left to right
heels in, toes out, bend your knees, roll up through your spine to second pos.
two shoulder rolls
24
Q
Alternate Side Stretch ‘Frisbee Throw’
A
Left arm over right, right arm over left
8x beats
25
Pulse to the Right
Pulse left arm over right
## Footnote
8x beats
26
Back to Alternate Side Stretch
Left arm over right, right arm over left
| hips are stacked under your shoulders
27
Pulse to the Left
pulse Right arm over left
28
Hands-to-Shoulder, Side Bends
Lengthen your spine, right elbow to thigh, left elbow to thigh
## Footnote
8x beats
29
Hands to Ankles
hands to right ankle, left ankle,
## Footnote
8x beats
30
Transition to Parallel 4th with Arm Work
both arms up, cross your thumbs
step to the top of your mat, right foot in front of your left
| get a little breathless
31
Tuck Pelvis
Inhale tuck pelvis, heels down, tuck pelvis and release your pelvis 3 times.
| inhale , tuck
## Footnote
3x count
32
Transition to Straight arms
"lift heels, hinge forward, swing your arms behind you, palms face down
long spine, long neck, look towards the top of mat"
Shoulder issues? Palms face skyward
33
Straight Arms Pulse
Exhale as you pulse up
modification: tight shoulders? palms face skyward
## Footnote
8 times
34
Cross hands over
right over left, left over right. alternate. exhale as you cross.
## Footnote
8 times
35
make a fist, Bend Elbows and Extend
bend your elbows, stretch them straight, engage your triceps
## Footnote
8 times
36
Alternate Bend Strech “Skiers”
right , left. exhale as you extend your alternate arm
## Footnote
8 times
37
maintain fists, Bend Bend Extend
bend 2 times, stretch elbows 1 time, engage your arms
38
Transition to side mirror
interlace your fingers behind you, step your left foot back, feet wide apart, face the side mirror
exhale Forward Fold
release hands, grab weights, carefully roll up
39
Second Position - Arm Work with Weights
heels in, toes out, bend your knees , second position
stright spine, shoulders over hips
lift heels
40
Pull in towards ribs Plie
lift your elbows away from your ribcage, engage your shoulders,
exhale in
as you pull in toward your ribs
## Footnote
8 times
41
Alternating Bicep Curls
glue elbows to ribs, lift right, lift left
## Footnote
8x 2times
42
Pliés 4-count (down/up)
lower down 2, 3, 4, and lift up 2, 3, 4, engage your inner thighs
hold down at the final Plie"
| give me one more like this
43
elbows in front of you, Alternate “Punches”
elbows shoulder hight, punch up with right, then left
| Fight gravity
## Footnote
8x (2) times
44
Double Time Punches
speed up your punches
| double your speed!
## Footnote
16 beats
45
extend your arms, Swimmers
relax shoulders, move arms up and down
## Footnote
8x (2) times
46
Double Time Swimmers
speed up your movement
| make it smaller
## Footnote
16 beats
47
Chest Press
elbows shoulder height, inhale extend arms, exhale as you press.
inhale, exhale
| Arms punch straight back
48
Criss Cross Fists, 'Volley ball'
Over, under your weights
high to low, hold the beach ball
| Shoulder blades together
Criss cross alternate
## Footnote
8x (2) times
49
Overhead Pull Down
Inhale/ Grand Plié down,
Relevé, lift arms overhead w/ heels up
| squueze your glutes at the top
## Footnote
8x times
50
Transition to Chair Forward Bend Half Way - Straight Arm Series
feet together, face the front chair pose
lift your heels, arms back, palms face eachother
| hold it at the top for me, chair pose
## Footnote
8 times
51
Straight Arm Lifts
lift your arms to shoulder height, exhale on the lift
long spine, long neck, look towards the top of math
| Melt your shoulders away from your ears
## Footnote
8x
52
Alternate Arm Lifts
alternate your arms, right, then left.
## Footnote
8x 2 times
53
palms face down, Tap, Tap, Lift
tap weights together 2 times, lift arms 1 time, tap with control
arms stay high
## Footnote
8x times
54
Transition to forward fold
inhales weights to heart, exhale forward fold
with your weights, circle arms inward , outward
careflly roll up, shoulders over hips, slight bend in your knees
| heels down, forward fold.
55
Chest Flys
Exhale as you reach your arms out, slight bend to elbows
imagine squeezing pencil inbetween your shoulder blades
| stagger with your neighbor
exhale as you go back
## Footnote
8 times
56
extend arms T-Shape, Rotate your arms
alternate your wrist over, under, over, under
| get a little longer in your arms
## Footnote
8 times
57
palms face back wall, Pulse Back
pulse back, keep your shoulders relaxed, exhale as you pulse
Find a pusle
| press back , squeeze through your should blades
## Footnote
8 times
58
Pinkies Lift
lift your arms towards the ceiling, exhale as you lift
## Footnote
8 times
59
palms face down, Pulse Down
down, pulse down
| create a lot of tension y'all
## Footnote
8 times
60
Isometric Hold
hold strong, breathe for 5, 6, 7, 8 for 8 counts
61
Transition - Arm Core Integration
inhales weights to heart, exhale forward fold
lose your weights, you're done with them.
plant your palms down, downward facing dog
lengthen your spine, tailbone to ceiling, gaze through legs
| Dont think it, just do it
62
**Downward Dog, right away**
Dont think about it, downward dog please.
63
shift forwad, High Plank
| Not done with shoulders
64
Forward and Back
**Rock your Chest forward and back**
**Shift forward and back**
* hips aligns with shoulders, shoulders above wrist, press your palms into the mat
* start working your core, and some legs
* squeeze your glutes, pull the belly in, slight tuck in the tailbone,
| * modifications: do these on your knees
## Footnote
3-6 times
65
(encouragement) Sunday, you look good
Keep it up Kelly
Stick with me Maggie
66
Micro Push-Ups
micro bend and press your arms, bend elbows behind you
| option to do these on your knees
3, stick with it, 2, 1
## Footnote
10 times
67
Downward Dog
inhale hold plank pose, downward facing dog
| Reset your breath
68
Right leg please
open your hip, point your toes
straight legs
69
(little) Right Leg Lifts
pulse your right straight leg, hip is open
micro pulses, feel this in your glutes
## Footnote
8 times
70
(listen for the change) Hip Opener
hold, lower standing heel
stack your hips, bend your right knee, flex your foot, open up your hip
breathe, inhale, exhale
| breathe into your hip
## Footnote
2 breaths
71
(inhale lengthen) One-Legged Push-Ups
right ankle over left, shift forward.
**do these pushup wide or narrow**
Modification: option to do these on your knees.
inhale lower, exhale lift
## Footnote
4x times
72
(encouragement) Great job, Sunday
73
Downward dog
uncross your ankles, high plank, downward dog
Shoulders are on FIRE
| downward dog, RESET
74
Otherside. Left leg up
75
Little Leg Lifts
pulse your left straight leg
micro small movements,
## Footnote
8x times
76
(hold) Open up your hip
bend your leftt knee, open up your hip
breathe, inhale, exhale
## Footnote
2 breaths
77
(inhale lengthen) One-Legged Push-Ups
cross your ankles, shift forward.
inhale lower, exhale lift
Modification: on your knees or your toes
## Footnote
4x times
78
Transition to Downward dog
uncross your ankles, high plank, downward dog
Stick with me, 90 seconds
| downward dog, RESET
79
(shift forward) high plank, Forearm Plank
forearms to the ground, hips align with shoulders, shoulders over elbows,
strong abs and quads
## Footnote
8 breaths
80
(encouragement) Nice alignment Sunday
You got this @Chrisly
Nice job @Caroline
81
Alternate Knee Taps
bend one knee at a time,
try to keep your hips stable as you bend
| Roll forward, alternate knees
## Footnote
8x (2) times
82
Double Knee Taps (Both knees)
down, lift, down, lift
tap your knees to the mat, engage your core,
stay strong
| Slight tuck in the tailbone
83
Encouragement
Goodjob team
84
Transition to Child's pose
knees to the ground
exhale, child's pose
| Reset, find your breath
85
from child's pose, shift your body forward
lower to your knees,
fingers in, elbows wide
86
2ct Tricep Push-Ups, on your knees
fingers in, elbows wide
2 counts down, 2 counts up. **Down-2-Up-2.**
hips forward, pull your core in, no arch in the lower back.
you should feel this in your triceps.
| hands are right under nose
## Footnote
8 times
87
at your lowest point, Pulse
at the bottom, pulse.
pulse your chest
## Footnote
8x times
88
at your lowest point, Hold your push up
make sure you are breathing :) 8, 7, 6, 5, 4, 3, 2, 1
| hold it out the bottom,
89
(encouragement) Stay Strong team!
90
Transition to Child's pose
child's pose, take a breath
| RESET. Good work friends
91
from child's pose, Reverse Table Top
Modification: For any shoulder issues, site cross legged, tricep extensions with your weights.
sit on your mat, arms behind you, fingertips face foward.
92
Reverse Push-Ups series
lift your hips to knee height,
**bend elbows** micro bend your elbows behind you.
inhale bend, exhale extend. keeps hips high
| feel this in your triceps
## Footnote
8 times
93
Lift your Right leg, cont.
**bend elbows**
pointed toes, straight right leg,
## Footnote
8 times
94
Right Leg into chest
at your lowest point, pulse your leg into your chest
slight bent to the elbows
95
Right Leg down
96
Other leg, Lift your Left leg, back to reverse pushups
**bend elbows**
pointed toes, straight legs lifts
## Footnote
8 times
97
Left Leg into chest
at your lowest point, pulse your leg into your chest
slight bent to the elbows
98
Reverse Push-Ups with feet together
feet together, lift heels, lift hips.
inhale bend, exhale extend.
## Footnote
8 times
99
Left Leg down
100
Transition to sitting down
sit down, wrap your arms around your shins,
head to the right, 2 times
switch, left ear to shoulder, 2 times
101
Boat Pose (Navasana)
Lean back, chest lifted, extend your legs in front, lengthen your spine
modification: hands on the floor or hands up
## Footnote
2 breaths
102
Criss Cross Legs
Cross your legs over each other, engage your core,
exhale as you cross
proud chest. should be able to pull a string from your chest
| exhale as your cross
## Footnote
8 times
103
Right leg on top
Tap down, 8, 7, 6, 5, 4, 3, 2, 1
keep going
## Footnote
8 times
104
switch, Left leg on top
Tap Down, 8, 7, 6, 5, 4, 3, 2, 1
keep going
## Footnote
8 times
105
hold you boat pose, High to Low
inhale low boat, exhale high boat
| again, you can use your hands for extra support
## Footnote
8 times
106
Pulsing knees to chest
Exhale as you pulse your knees in
## Footnote
8 times
107
in your high boat, Forward Fold (Paschimottanasana)
Forward Fold: Inhale lengthen your spine, reach forward, soften your knees if needed. Breathe, 3 breaths.
## Footnote
3 breaths
108
(encouragement) Great job Sunday
109
Butterfly Pose (Baddha Konasana)
Butterfly Pose: Press your soles together, lengthen your spine, fold forward. Breathe, 3 breaths.
## Footnote
3 breaths
110
Transitioning to standing
Cross your ankles, try standing up without using your hands.
111
What is the instruction for Second Position Barre Work?
Make your way to the Bar, take everything with you
Left or right arm to the barre depending on where you are in the room. Second position, heels in, toes out.
| wide second position
112
Heel Lifts with straight legs
Lift your heels, engage your calves, keep your legs straight, 8 times.
| 8 times
## Footnote
Straight legs here, quads engaged.
113
bend half way down, pulse hips
heels lifted, keep your knees over your toes. exhale as you pulse down
| hold at the top, bend the legs, lift your heels
final 8 here
## Footnote
8 times
114
Alternate Hip Lift
Swing your hips with control left to right, shoulders over your hips, 4 times.
| 4 each side
115
Plié 4 ct down, 4ct up
## Footnote
Down 4-3-2-1, up 4-3-2-1, 4 times.
116
Hold lowest point, lift you outside arm, tuck/release pelvis
squeeze your abs on the tuck, squeeze your glutes on the release
## Footnote
8 times
117
lift both arms up, pulse hips down
shoulders over hips
## Footnote
Have we found our shakes yet?
118
listen for the change, tap your heels twice, and lift
Tap your heels twice, and lift, tap-tap-lift, bend your knees and get lower to the floor,
| final 15.
## Footnote
8 beats,
119
lower hips to lowest point, pulse hips
Lower hips to your lowest point, hold strong, pulse
## Footnote
8 counts
120
Hold lowest position
8-7-6-5-4-3-2-1
121
Single Leg Quad Stretch
Single Leg Quad Stretch Right, 3 breaths.
| RESEST
122
Single Leg Quad Stretch Left
Single Leg Quad Stretch Left, 3 breaths.
| Find your breath
123
Transitioning to face the bar
Face the bar, fall forward hands to the bar, rise up
## Footnote
, 2 breaths.
124
Right foot on the Bar
right foot on the barre, ball of the feet on the bar, heels under the bar
| bottom foot points forward
125
Stretching on the bar
Inhale arms up, exhale forward fold, bend right knee, press hips forward, melt your shoulders down, option to lift left heel for a greater stretch,
## Footnote
2 counts.
126
Leg Lifts
Straighten right leg, hands on hips, lift your foot off the bar, pulse your leg, point toes,
engage your quads, doesn't matter how high your leg goes, just keep pulsing
## Footnote
, 8 beats.
127
Bend and Extend
Flex your foot, arms overhead, bend and extend
## Footnote
, 8 beats.
128
Side Stretch
Foot on barre, shift your standing foot towards the center of the room, outside hand overhead side stretch,
reset, bend your right leg. One more side stretch,
| scoop your right foot forward on the bar, maybe an inch or two
## Footnote
2x times.
129
point toe, Straight leg lifts
Reset, lift your straight leg off the bar, pulse up. Keep your leg straight. Standing leg strong. Feel those quads,
## Footnote
8 times.
130
flex foot, Bend Stretch
Flex your foot, bend and stretch, it's a micro bend, emphasize the extend,
| micro bend and press, make it small, keep the energy in the core contain
## Footnote
8 times.
131
Transitioning to Arabesque
Foot finds the bar, forward bend, find your breathe, brush your leg behind you. Arabesque, 1 breath.
## Footnote
1 breath
132
Straight Leg Lift
Extend your leg long, and pulse up. Exhale on the pulse. Squeeze your glutes. Foot should be barely moving. Slight bend in the standing leg, 8 beats.
| you can micro bend your standing leg, if you need to do
I should barely
133
flex foot, Bend and Extend
Flex your foot, bend and extend knee, should feel this in the hamstrings,
| heel to 90 degrees
## Footnote
8 times.
134
Stomp the Ceiling
Bend your knee, flex your foot, pulse heel up, engage your glutes, keep your core tight,
## Footnote
8 times.
135
Curtsey Leg Lifts with heel lifted
Lift your standing heel, tap right knee behind left knee. Inhale, lower, exhale, lift.
Standing leg does not lift
| , 8 times.
136
Pulse up w/ pointed toe
Pulse up with pointed toe, squeeze your glutes, standing leg strong,
| squueze your glutes
## Footnote
8 times.
137
Hold at the end
HOLD at the end, squeeze your abs, 4 counts.
138
Figure Four Stretch Right
Right leg over left knee, hang onto the bar.
| RESET, catch your breath
139
Figure Four Stretch Left
Other side, switch legs.
140
Transitioning to face the bar
Face the bar, fall forward hands to the bar, rise up
## Footnote
, 2 breaths.
141
Left foot on the bar
left foot on the barre, ball of the feet on the bar, heels under the bar
142
Stretch on the Bar
"inhale arms up, exhale forward fold,
bend left knee, press hips forward, melt your shoulders down, option to lift left heel for a greater strech"
## Footnote
2 counts
143
Leg Lifts
"straighten left leg, hands on hips, lift your foot off the bar, pulse your leg, point toes
contract your quads, doesn't matter how high your leg goes, just keep pulsing"
## Footnote
8 beats
144
Bend and Extend
flex your foot, arms overhead, bend and extend
## Footnote
8 beats
145
point toe, Straight leg lifts
reset, lift your straight leg off the bar, pulse up. keep your leg straight. standing leg strong. feel those quads.
## Footnote
8 times
146
flex foot, Bend Stretch
flex your foot, bend and stretch, its a micro bend, emphasize the extend.
## Footnote
8 times
147
Transition to Arabesque for Left Leg
foot finds the bar, forward bend, find your breathe, brush your leg behind you. Arabesque.
## Footnote
1 breath
148
Straight Leg Lift
"extend your leg log, and pulse up. exhale on the pulse. squeeze your glutes. foot should be barely moving.
slight bend in the standing leg "
## Footnote
8 beats
149
flex foot, Bend and Extend
flex your foot, bend and extend knee, should feel this in the hamstrings.
## Footnote
8 times
150
Stomp the Ceiling
bend your knee, flex your foot, pulse heel up, engage your glutes, keep your core tight 8 times
151
Curtsey Leg Lifts with heel lifted
"lift your standing heel, tap right knee behind left knee. inhale, lower, exhale, lift.
standing leg does not lift."
## Footnote
8 times
152
Pulse up w/ pointed toe
pulse up with pointed toe, squeeze your glutes, standing leg strong
## Footnote
8 times
153
Hold at the top
HOLD at the end, squeeze your abs
## Footnote
4 count
154
Figure Four Stretch Left
Left leg over right, hang onto the bar
155
Figure Four Stretch Right
Otherside, switch legs
156
Transitioning to Barre First Position Plié
Left or right arm to the barre depending on where you are in the room, heels together, and toes apart into a V-shape.
lift your heels, make sure they are touching, bend your knees, lower halfway
| 3mins til you are on the floor
157
Pulse hips up, half way
Lower your legs, pulse up, bend your knees, engage your inner thighs, squeeze your abs, shoulders over hips, look forward,
## Footnote
8 times.
158
Tuck and release Pelvis, arms up
Hold at the bottom, lift arms, tuck pelvis, and release,
## Footnote
8 times.
159
Pulse ups, arm overhead
Strong abs, exhale as you pulse down.
160
HOLD at lowest pont
Hold at lowest point, hold strong, squeeze your abs
## Footnote
, 4 counts.
161
Transition to top of the Mat
Stand up, reset. Shake it out.
Walk to the top of the mat
## Footnote
, 1 breath.
162
Mountain Pose, Forward Fold
Inhale, Mountain Pose. Exhale, forward fold.
## Footnote
1 breath
163
Downward Facing Dog
Press your palms into the mat, lengthen your spine
| there's a bar behind you!
## Footnote
4 breaths
164
Crescent Lunge
Step right leg forward, inhale up crescent lunge, 1 breath.
## Footnote
1 breath
165
Lizard Lunge
Exhale forward fold, hands on the inside of foot, 1 breath.
## Footnote
1 breath
166
Optional Quad Stretch
Right arm reaches over to left foot for a quad stretch. Should feel good on your shoulder too.
## Footnote
3 breaths
167
Half Split
Release your hand, inhale spine up, exhale reach forward half splits.
Full split if that's in your practice.
| Not in my practive, Im jealous of you out there
## Footnote
4 breaths
168
Pigeon or Supine Pigeon
Release your half splits or full splits back to low lunge.
Move right foot to left side for a Half Pigeon.
Inhale lengthen spine, exhale forward fold for Sleeping Pigeon.
| Modification: Supine Pigeon on the floor.
couple rounds of breath, brea
## Footnote
6 breaths
169
transition back to Downward Facing Dog
Wake up your Pigeon. Lift hands under shoulders.
Curls toes, back to downward facing dog, 1 breath.
170
Crescent Lunge on the left side
Step left leg forward, inhale up crescent lunge
| keep the knee on top of the foot
## Footnote
1 breath.
171
Lizard Lunge on the left side
Exhale forward fold, hands on the inside of foot, 1 breath.
172
Optional Quad Stretch on the left side
Left arm reaches over to right foot for a quad stretch. Should feel good on your shoulder too.
173
Half Split on the left side
Release your hand, inhale spine up, exhale reach forward half splits.
Full split if that's in your practice.
| Not in my practive, Im jealous of you out there
174
Pigeon or Supine Pigeon on the left side
Release your half splits or full splits back to low lunge. Move right foot to right for a Half Pigeon. Inhale lengthen spine, exhale forward fold for Sleeping Pigeon.
## Footnote
Modification: Supine Pigeon on the floor.
175
Transition back to Downward Facing Dog on the left side
Wake up your Pigeon. Lift hands under shoulders. Curls toes, back to downward facing dog, 1 breath.
176
transition to Double Quad Stretch
From downward dog, lower to table top. Sit on your knees, 1 breath.
177
1sr variation with Side Body Stretch
Heels together, knees wide.
Place your right arm behind you. Lift your hips forward and up, rainbow your left arm up.
Switch, swing your arm around and place it behind you.
## Footnote
Press hips, 2x times.
178
2nd variation Double Quad Stretch
Reset. Knees together, heels spread wide. Sit between your heels. Bend back as far as you can go, 3 breaths.
| option to stay here,
## Footnote
Second variation here for 5 breaths.
179
transition to the last bit of active work
Come back up, sit on your butt, sweep legs in front of you, 1 breath.
180
C-Shape Curls
Bend your knees, sole of the feet on the mat.
Grab the back of the knees. Roll down, round your back, hollow out belly, tuck your tailbone.
| maintain this C-Shape
181
isolating abs with breath
Maintain C-shape, and breathe three times. Inhale, exhale.
| press the belly out, press it back in
## Footnote
3 breaths
182
Curl Chest Forward
Curl your chest forward, curl with control, engage your core, exhale as you lift
| lift an inch, you're creating resistance with your arms.
## Footnote
8 times
183
arms up, Curl Down
Exhale as you curl down, squeeze your abs, tuck tailbone
## Footnote
8 times
184
Criss Cross Arms
Maintain C-shape, extend arms, cross over
## Footnote
8 times
185
down/up with Criss Cross Arms
Down 4-3-2-1, up 4-3-2-1, 4 beats.
## Footnote
4 beats
186
C-Shape Obliques (right side)
Right arm to outside thigh, curl up (option to lift leg and curl towards straight leg side)
## Footnote
8 times
187
C-Shape Obliques Palms Together
Extend arms and press palms together, pulse arms down. Exhale as you pulse down. Maintain your C-shape
## Footnote
8 times
188
C-Shape Obliques (left side)
Left arm to outside thigh, curl up (option to lift leg and curl towards straight leg side)
## Footnote
8 times
189
C-Shape Obliques Palms Together (left side)
Extend arms and press palms together, pulse arms down. Exhale as you pulse down. Maintain your C-shape
## Footnote
8 times
190
Arms Side to Side
Maintain C-shape, right, left
| engages your obliques
## Footnote
8 times
191
Transition to roll to your back
Sit up, reset, and slowly rollback on your back
| almost there team!
## Footnote
1 breath
192
Seat Lifts
Tuck your pelvis, lift your glutes up, it's a baby lift.
Keep your ribcage on the mat.
| Only glutes should lift, just 2-3 inches
## Footnote
8 times
193
Single Leg Seat Lift (Right Leg)
Lift right leg, squeeze your glutes, keep your core tight.
Pulse up
| again, small lifts up
## Footnote
8 beats
194
Single Leg Seat Lift (Left Leg)
other leg.
Lift Left leg, squeeze your glutes, keep your core tight.
Pulse up
| point your toes
## Footnote
8 beats
195
Tap, Tap, Lift
Both feet on the floor, heels lift.
Tap Tap your feet, LIFT
## Footnote
8 times
196
V shape feet together
Toes together, Lift heels, lift hips UP / DOWN
## Footnote
8 times
197
HOLD
Hold, hold strong, 4 counts.
198
CONGRATS Brooklyn
Wind down time.
199
Spinal Twist
Bring your knees to your chest, drop to the right side.
| Inhale and perform a Spinal Twist: Bring your knees to your chest, drop
## Footnote
3 breaths
200
Figure Four Stretch
Cross your ankle over your knee, stretch your hips
## Footnote
3 breaths
201
Happy Baby Stretch
Pull your knees toward your chest, relax your shoulders
## Footnote
3 breaths
202
Final resting pose
Savasana: Knees back to chest, curl into a ball, let go of tension, soften your body, relax your mind
