⭐ AQUA STAND UP® YOGA 22 DEMO
Chapter 1: AQUA STAND UP® YOGA 22

Lesson 1: Warm Up

Complete & Continue Next Lesson Learn More

IN THIS LESSON

11.11 - Tommy Jacobs, Yellam - 4’02

Invite calm presence. Guide participants to trust the water and let the board’s motion become part of their breath.

The class begins with stillness. This first track invites participants to arrive — in body, breath, and awareness. It establishes a gentle connection with the water and introduces the soft instability of the board. Every inhale grounds the body a little deeper; every exhale releases tension into the water. Encourage participants to move with ease and curiosity as they awaken their sense of balance.

GOTT: This opening sequence sets the energetic tone for the entire class. It teaches participants to ground through instability, to move with intention rather than resistance, and to breathe with the rhythm of water. The focus is not yet on strength, but awareness — the awareness of how body, breath, and balance respond to one another. By the end, participants feel centered, calm, and gently awakened, ready to move into mindful motion.

  • Seated cross-legged with hands resting on thighs, eyes soft. Inhale slowly through the nose, exhale gently through the mouth. Let the rhythm of the board mirror the rhythm of the breath.


    Cue: “Breathe in through the nose, feel the lift; breathe out and feel the soft sway of water beneath you.”

  • Arms sweep overhead, fingers interlace. Exhale to circle wrists, softening through shoulders.


    Cue: “Let your wrists roll like waves — fluid, effortless, continuous.”

  • Lift shoulders toward ears and circle backward, then forward.


    Cue: “Let each circle melt tension and open your chest to the air.”

  • Arms reach out, then gently side-bend left and right.


    Cue: “As you breathe in, lengthen through your ribs; as you breathe out, feel rooted through your sit bones.”

  • Adjust seated stance, hands to heart. Find stillness and balance.


    Cue: “Feel your heart beat in sync with the movement of the board.”

  • Slow dynamic finish, rising with breath, releasing with ease.


    Cue: “Lift energy upward; exhale and let it flow into the water.”

LISTEN ON SPOTIFY
SCRIPT PDF