IN THIS LESSON

Waterfall - Petit Biscuit, Panama - 3’30

Guide the class to find fluidity and control. Encourage awareness of how the spine moves through water’s rhythm.

This track brings life into the spine. Through rotations, extensions, and gentle rocking, participants begin to feel the connection between core stability and freedom of movement. Encourage soft, wave-like motion — the spine becoming fluid like water, yet strong at its center.

GOTT: This track bridges stillness and motion. It awakens the spine, core, and breath to move as one fluid system. By combining gentle rocking with spinal articulation, participants learn how to find stability within movement. The spine feels supple and alive, the breath steady, and the mind attuned to balance. It prepares the body for stronger postures while maintaining calm fluidity.

Hands at heart; inhale to lift arms, exhale to open wide into Goddess, feeling the chest expand.

Cue: “Inhale to rise, open your wings wide; exhale and soften the heart.”
Inhale to lengthen spine, exhale to twist gently right and left.

Cue: “Let your spine spiral effortlessly, like a reed swaying in water.”
Palms together, small side-to-side rocks.

Cue: “Engage your center, let movement come from deep within.”
Extend legs forward. Inhale, lift chest; exhale, round spine.

Cue: “Breathe the waves through your body—flow, release, repeat.”
Hands to heart, lengthen spine, let breath settle.