Chapter 1: AQUA STAND UP® YOGA 22
IN THIS LESSON
These Days - Rudimental, Jess Glynne, Macklemore, Dan Caplen - 3’31
Inspire quiet strength. The body is working, but the mind remains spacious and calm.
Heat begins to rise here — not through intensity, but through controlled engagement. Participants learn to move powerfully while maintaining soft focus. Encourage them to feel the warmth spreading from the core, like fire beneath water, steady and glowing.
GOTT: This track ignites controlled fire in the core and shoulders. It blends effort with ease, inviting participants to find steadiness within strength. The warmth that builds here is not forced — it’s cultivated through conscious breath and mindful activation. By the end, the body feels alive, the heart steady, and energy balanced between grounding and lift.
-
Slide one arm beneath the chest, letting the shoulder rest toward the board.
Cue: “Exhale, surrender into your stretch; inhale, rise with grace.” -
Lift hips, alternate pressing heels toward the water.
Cue: “Let your body find rhythm—breath lifting you higher, heels grounding lower.” -
Knees hover an inch above the board as the body rocks gently forward and back.
Cue: “Feel the quiver of strength beneath calm breath.” -
Repeat sequence twice, with deeper engagement each round.