IN THIS LESSON

Call It What You Want - Taylor Swift - 3’24

Encourage participants to let go of rigidity. This is a time to play, reconnect, and move freely with mindful curiosity.

“Connect” weaves together elements of stretch, flow, and balance. It’s a track that invites participants to rediscover ease after strength—to reconnect to breath and presence through gentle challenge. Allow space for exploration; this track is as much about feeling the water as it is about controlling movement.

GOTT: This sequence rebuilds balance after intensity. It strengthens the connection between breath, body, and water through playful transitions that enhance agility and awareness. Participants refine coordination, stability, and lightness in motion. “Connect” reminds them to approach balance with curiosity instead of control—teaching that the board is not to be conquered, but to be danced with.

Seated upright, lean side to side, then fold forward with open spine.

Cue: “Feel the length through your side body—then melt forward and surrender.”
Smooth transition from fold into plank, keeping core engaged.

Cue: “Step or float lightly back, land with intention.”
Alternate between Downward Dog and Plank, adding soft hops forward.

Cue: “Flow like water—lift, float, return.”
From a squat, rise onto toes, maintaining upright posture.

Cue: “Lift through your heart, find stillness in motion.”
Repeat sequence and finish in prayer position.