IN THIS LESSON

Wolves - Selena Gomez, Marsmello - 3’18

GOTT: This track focuses on enhancing back mobility and promoting fluid, mindful movement through a standing flow. Begin with Mountain Pose, grounding through the feet and lengthening the spine. Transition into gentle Standing Rotations, extending the arms and keeping the shoulders relaxed, using your gaze to deepen each twist. Move into a full Sun Salutation — Mountain Pose, Forward Fold, Half Lift, Hop into Plank, Crocodile, Up Dog, and Down Dog — before returning to standing. Encourage participants to move fluidly with the breath and offer regressions when needed.

In part two, repeat the sequence with greater depth and awareness, expanding each posture to improve flexibility and strength. Emphasize controlled breathing and core engagement to protect the back and promote safe movement.

The final part invites full connection between breath and motion. Guide participants to inhale as they open the chest and exhale as they engage the muscles — especially through Crocodile or Triceps Push-ups. This closing flow brings presence, power, and graceful control to every movement.

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