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Chapter 1: AQUA STAND UP® YOGA 22

Lesson 9: Mobility

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IN THIS LESSON

So Far Away - Martin Garrix, David Guetta, Jamie Scott, Romy Dya - 3’04

Encourage participants to move slowly and with gratitude, honoring the balance between effort and ease.

This track bridges strength and stillness. The movements are slower now, combining gentle core work with spinal mobility to integrate the practice. It’s a time to reconnect to breath and reestablish equilibrium before final surrender.

GOTT: “Relax” integrates both the physical and energetic work of the session. The sequence balances gentle strength with release, helping participants re-center and reconnect to inner calm. It allows the nervous system to settle while maintaining awareness of the breath. The combination of core control and gentle twist helps restore harmony between movement and stillness, grounding energy before final relaxation.

  • Sit tall, soles of feet together, press knees gently toward the board.

  • Lean back, engage core, hold Boat Pose while maintaining a steady gaze.


    Cue: “Lift your heart higher than your effort.”

  • Twist gently through the spine, using exhalation to deepen.

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