Chapter 1: AQUA STAND UP® YOGA 22
IN THIS LESSON
Back To You - Selena Gomez - 3’30
Guide participants to move from their center. Encourage them to feel both strength and softness in every contraction.
After releasing tension, energy returns to the center. This track reinforces stability through the abdominals and deep core muscles, but with mindful pacing and breath awareness. The movements are steady and deliberate, reminding participants that strength can be quiet and intentional.
GOTT: The core becomes the center of awareness—steady, present, and alive. This track tones the abdominals while teaching mindful control and alignment. It reconnects participants to their internal support system, reminding them that balance comes from the inside out. Each breath strengthens stability and calm, creating a foundation of quiet confidence.
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Slowly lower to the back, vertebra by vertebra, followed by gentle crunches.
Cue: “Draw your navel to the spine, lift with ease rather than effort.” -
Feet together, knees open, lifting chest toward sky.
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Alternate leg extensions, maintaining smooth, steady breath.
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Repeat sequence with focus on control and breath.