AQUA STAND UP® #22
IN THIS LESSON
Shake It Out - Florence + The Machine - 4’37 - 108 bpm
GOTT: This sequence improves mobility, spinal health, and mind-body connection. Cobra lifts, STAR holds, and back extension variations strengthen the posterior chain while promoting controlled breathing. Up Dog and Down Dog create spinal mobility and stretch the front and back of the body. The slower pace encourages mental focus and balance awareness. Instructors should highlight glute activation for back safety, length through spine, and coordinated breathing. Participants leave feeling open through the chest, stronger in the back, and centered in mind.
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From prone, lift chest gently into Cobra to mobilise spine, then open arms to STAR position to strengthen mid-back.
Coach: “Lift with length not height, draw shoulder-blades back and down.”
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Add gentle leg lifts or open to V-shape for glute engagement, then hold full STAR for combined upper-lower posterior chain work.
Coach: “Keep belly lightly braced, lengthen through limbs.”
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Transition to plank, Up Dog chest opener, hips up to Down Dog, repeat slowly, finish with easy crawl or Up Dog recovery.
Coach: “Breathe steadily through each shape—no rush.”