Chapter 1: AQUA STAND UP® YOGA 22
IN THIS LESSON
Let Me Go - Hailee Steinfeld, Alesso, Florida Georgia Line - 2’55
Encourage participants to stay mindful of movement quality. The goal is steadiness through breath, not perfection of form.
Here, participants transition from seated awareness into more active engagement. Every motion challenges stability while inviting grace. The board’s natural instability becomes an ally for deep core activation, teaching strength through softness.
GOTT: A meditative core sequence that strengthens without strain. The emphasis lies in control, symmetry, and breath-coordinated movement. This track deepens awareness of the center, teaching participants to stabilize from within. Through the quiet challenge of balance, the body awakens and the mind begins to focus inward, anchoring calm strength.
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Move slowly from seated to hands and knees, aligning joints.
Cue: “Shift your weight mindfully; let control guide you, not momentum.” -
Inhale to lift, exhale to round, linking breath with spinal motion.
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Extend opposite arm and leg, tap lightly to the board, lift again.
Cue: “Reach long from crown to heel, the board floating steady beneath you.” -
Exhale to draw in, inhale to extend.
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Circular hip movements to loosen lower back.
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Engage forearms and core, gently tap knees down and up.
Cue: “Each breath draws you closer to balance.”