Get your heart pumping and feel the burn with this intense and gratifying yoga sculpt class. Get more workouts: www.nowfoods.c...
Instructor: Georgette Dunn, #NOWWellness Influencer, @ Ready Set Flow
Flow Sequence:
-Grounding - Intro:
Child's Pose
Thread the Needle
Modified Up Dog + Child's Pose
Tabletop + Extended Leg + Arm Circles
-1st Strength & Sculpt Sequence:
Bird Dog (5x each side)
Thunderbolt Pose + Overhead Press (5x)
Thunderbolt Pose + (Lift & Lower) + Shoulder Press (5x)
Bicep Curls on Knees (5x)
Donkey Kicks (10x each side)
Tabletop + Opposite Hand to Knee Grip
Bicep Curls on Knees + (Lift & Lower) (5x)
Dumbbell Forward Push on Knees (5x)
Thunderbolt Pose + (Lift & Lower) + Rear Deltoid Raise (5x)
Low Lunge + Shoulder Press (5x each side)
-2nd Strength & Sculpt Sequence:
Down Dog (peddle feet)
Wide Legged Down Dog + Twist
3-Legged Dg
Lunge + Triceps Kickbacks (5x each side)
-3rd Strength & Sculpt Sequence:
Goddess Pose + (Lift & Lower) + Lateral Raises (5x)
Open Arm Flys (5x)
Warrior 2 (Lower & Lift) + Overhead Press (5x)
Shoulder Press (5x)
Warrior 2 (Lower & Lift) + Overhead Press (5x)
Wide Legged Forward Fold + Twist
-4th Strength & Sculpt Sequence:
Lunge + Bicep Curls (5x)
Pulsing Lunge (5x)
Chair Pose + Reverse Fly's (5x)
Chair Pose + Tricep Kickbacks (5x)
Chair Pose (Lower & Lift) + Overhead Press (5x)
-5th Strength & Sculpt Sequence:
Warrior 2 + T Shape Bicep Curls (5x)
Wide Legged Lunge & Twist (4x)
Low Lunge Step Backs (5x)
Chair Pose + Reverse Fly's (5x)
Chair Pose (Lower & Lift) + Shoulder Raises (5x)
Overhead Shoulder Press + Marching in Place (10x)
Curtsy Lunge + Pulse (5x)
Raised Arms + Marching in Place
Curtsy Lunge + Pulse (5x)
-Restorative Ending:
High Plank
Down Dog
Wide Legged Down Dog + Twist
Child's Pose
Thread The Needle
Legs Up (add block or bolster)
Windshield Wipers
Knees to Chest
Seated Twist
Namaste
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