Lesson 10: Connect

Call It What You Want - Taylor Swift - 3’23

GOTT: This track is designed to help participants reconnect body and mind, deepening awareness through breath, alignment, and movement. Start with the board on its flat side, setting a stable foundation while keeping balance exercises more challenging. Begin with Lateral Stretch Alternates, creating length from shoulders to hips and lifting the gaze to increase the balance challenge. Flow into a Forward Fold, softening the knees as needed, then step one foot and the other back to regress the “jump back” into Plank. Transition three times into Down Dog, emphasizing breath — exhale in Down Dog, inhale in Plank — while keeping the hips aligned to engage the core and protect the lower back.

In part two, repeat the flow with added intensity: drive the heels slightly closer to the board in Down Dog for a deeper hamstring stretch while maintaining strong hip and tailbone alignment.

Part three introduces a Low Squat on Toes for a balance challenge, keeping the chest lifted and core engaged. Conclude with another Plank-to-Down Dog flow (three repetitions) and finish with a final Low Squat on Toes, reinforcing stability, focus, and mindful connection throughout the body.