IN THIS LESSON

Animals - Maroon 5 - 3’51 - 95 bpm

This Mind & Body track is designed to promote recovery, mobility, balance, and breath awareness before the final part of the BOOST edition. Through flowing yoga combinations and controlled stability work on the board, participants reconnect with their breath, improve spinal alignment, and gently engage the core while releasing tension in the hips, shoulders, and back. Emphasis is placed on smooth transitions, posture, and mindful breathing.

Part 1: Begin with a yoga flow:
Up Dog → Down Dog → roll into Plank, then drop the knees into Tabletop to set up Pointer (Bird Dog).

Extend the right arm and left leg, keeping the belly button just above the logo, spine long, and core engaged.
• Drive the right hand and left foot down and up 4 times
• Hold the position and open and close the arm and opposite leg at a 45° angle, cueing strong core engagement and a neutral spine

Transition into another yoga combination:
Up Dog → Down Dog → step the right foot forward, then rotate into Reverse Triangle, extending the right arm to the ceiling, opening the chest and hips.

Part 2: Set up Pointer (Bird Dog) on the left side, extending the left arm and right leg.

• Drive the left hand and right foot down and up 4 times
• Open the arm and leg at a 45° angle, then return in line with the body 4 times, maintaining balance and control

Finish Part 2 with a yoga flow:
Up Dog → Down Dog → Lunge on the left side, then rotate into Reverse Triangle, lifting the left arm toward the ceiling and encouraging length through the spine.

Part 3: Start in Down Dog, hips reaching toward the ceiling, and hold for 16 counts, allowing time to stretch the hamstrings and calves.

• Roll into Plank for 8 counts
• Lower the chest into Crocodile for 8 counts, controlling the descent
• Transition into Child’s Pose for 15 seconds, gently rocking if needed for recovery

Finish the track with a final yoga sequence:
Up Dog → Down Dog → Lunge right → Reverse Triangle right
Return to Down Dog, then repeat on the left side:
Lunge left → Reverse Triangle left, ending once more in Down Dog.

Coach participants to link breath with movement:
• Inhale when opening the chest
• Exhale when closing or folding

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