IN THIS LESSON

Africa - Weezer - 3’59

Guide participants to move with grace, staying grounded in strength and presence with every transition.

This track channels inner strength into motion. Each transition—between Down Dog, Warrior, and Chaturanga—becomes a practice in balance and control. Encourage participants to embody both grounding and expansion: roots anchored into the board, heart lifting toward the horizon. Movements are steady but not stiff, strong yet never forced.

GOTT: This sequence blends power and serenity, awakening the body’s full range of motion while cultivating confidence on the board. The Warrior series strengthens the legs, opens the hips, and stabilizes the shoulders, but it also embodies courage and presence. Through controlled transitions, participants learn that strength can feel fluid, and effort can carry softness. By the end, the body feels powerful yet at peace, grounded and free.

From Downward Dog, step one foot forward, open hips and arms to Warrior II.

Cue: “Inhale to rise, exhale to open—find power in the space between movements.”
Reach back with the top arm, then hinge forward into side-angle stretch.

Cue: “Lift from your ribs, expand through the fingertips.”
Square the hips forward, then lower with control to the board.

Cue: “Lower slowly, feeling every muscle support you.”
Prone crawl to re-engage the core, shoulders, and coordination.

Cue: “Keep your core active, feel the strength that flows beneath the calm.”
Repeat full flow on the opposite side; finish in plank or Child’s Pose.