Lesson 11: Core Focus

So Far Away - Martin Garrix, David Guetta, Jamie Scott, Romy Dya - 3’03

GOTT: This track focuses on opening the hips, improving back mobility, and engaging the core through mindful postures. Begin in a Seated Position with the soles of the feet together, gently pressing one knee toward the board while keeping the back straight, then alternate sides. Add a slight twist toward the opposite side to deepen the inner thigh stretch while maintaining length through the spine.

Transition into Boat Pose, keeping the chest open and back straight. Offer regressions as needed, but emphasize engagement through the core to protect the lower back and maximize strength.

In part two, repeat the sequence with greater amplitude, deepening hip openings and holding Boat Pose slightly longer for an additional challenge.

The final part focuses on Twists and Back Mobility. Encourage participants to straighten the spine before rotating, using breath to guide the movement and release tension. This closing sequence strengthens, stretches, and stabilizes the body, leaving participants balanced and grounded.