8/8/2018

1

Sara Koopermanwww.scwfit.com

www.sarakooperman.comsjkooperman@gmail.com

Yoga With a Twist Sunday 8-9:15am• Enjoy this rhythmic yoga class, which

focuses on poses that rotate. Set to 8-count music, this non-traditional program mixes classic poses with a fluid array of position variations to leave both beginning and intermediate instructors with a fun, new twist.

8/8/2018

2

Who is SCW?

• MANIA® Conventions• SCW Certifications• WATERinMOTION®

NYC     California   Florida    Atlanta    Dallas   Philadelphia    Midwest     Boston         DC

Jan          April         May          July          Aug            Sept                Oct             Dec        Jan 2019

9 MANIA® Fitness Conventions

8/8/2018

3

8/8/2018

4

SCW Fitness OnDemand

SCW Fitness OnDemand

8/8/2018

5

The fitness world lost an industry icon on June 30, 2017 as Michael Scott Scudder sadly passed. He was a beloved SCW Business presenter for SCW Fitness and the CEO of MSS Network, which provided weekly advice and expert evaluations of changing trends in our industry.

Michael shared his wisdom at all eight of SCW Fitness Education’s MANIA® Fitness Professional Conferences over the past five years. We are grateful for the knowledge, wit and passion he brought to MANIA® and the lasting impressions he made on our faculty and attendees. He was truly one of a kind.

SCW will be offering a MANIA® Convention free attendance to a worthy budding studio owner needing business advice and industry education in Michael’s honor. www.scwfit.com/scudder - It will be the Michael Scott Scudder Scholarship. SCW is also renaming its Business sessions to be the Scudder Business track.

8/8/2018

6

Seated Sequence• Namaste (prayer)• Mountain• Goddess (elbows back)• Mountain

• Sit Cross Legged• Flex/Extend

• Mountain• Lean R• Twist• Lean R• Reverse

Cat / Cow• Cow• Cat• Child pose• Cat

• All 4s – Extend leg & arm • Reach arm and leg at an angle

• Arm reaches front• Reach side• Thread through• Reach side

8/8/2018

7

Downward Dog

• Push through to down dog• Walk the dog

• Lift hand• Reach the hand through to twist• Lift hand again• Place down/reverse

• Cat / Cow to rest

One- Legged Downward Dog• One-Legged Downward Dog• Plank – knee to chest• Up to one-legged DD• One leg plank, ankles crossed

• Runner’s Plank variations – 1-leg, Center, R elbow, center

• One-Legged Downward Dog• Down to Plank – Leg extends underneath through to side• Lift Arm to Side Plank• Arm Down to Plank (leg remains side)

8/8/2018

8

Planks

• To Plank

• Twist to side plank• Reach through

• Kiev Shoulder Opener (scare crow or straight arm side)

Cobra• Rise (just back/no hands) - lizard• Extend arms side• Into chest• Lower (elbows in)

LOWER BODY• Heels lift• Open wide• Close • Lower (transition to Standing Split)

8/8/2018

9

Warrior • Warrior 1 – Mountain Arms• Warrior 1 – prayer/namaste arms• Warrior 2 - open side arms• Warrior 1 – prayer/namaste arms

WARRIOR 1• Mountain• Lean side one arm• Mountain• Prayer/namaste

WARRIOR 2• Warrior - Infinity

• Warrior 2• Extended side angle • Warrior 2• Warrior 1 or reverse Warrior

• Wicked pigeon

• Bend • straighten • bend • twist-extend

8/8/2018

10

Turn Around to Straddle

• Wide Straddle Stance• Reach Through to ankle in twist

• Straddle – Goddess sequence

• Full Turn around to other side

Half Lord of Fishes (Seated Spinal Twist)• Breath up with arm• Cross over elbow and exhale

• Breath up with arm (inhale)• Cross over arm (exhale)• Rotate facing back (extend arm straight)• Return cross arm over (exhale)

8/8/2018

11

Wild thing - Flip the dog

• One-legged downward dog• Bend the knee• Flip over to a back bend• One arm reaches

• Lower glutes, pull in• Lift glutes, extend/reach arm

Pigeon• Rock Forward and Back on Toe• Bend & Straighten Back Knee• Melt down, lift up

8/8/2018

12

Inchworm

• Dig Toe - 1• Straighten Knee - 2• Push back on Heel - 3• Lower Knee - 4• Point foot on the floor - 5• Hold 6-7-8

Thread the needle

• IN PIGEON

• Lift side• Thread through• Lift side• Lower

• Bow Pose - Prone back bend

8/8/2018

13

Sit-ups and Supine Poses

• Exhale Leg/ Boat Pose Sit-Ups

Bridge Pose• Lift leg• Cross leg• Lift leg• Lower

Shoulder Stand / Bridge

• Shoulder Stand – slap feet

• Windshield wiper Legs (Foot on knee/hold)

8/8/2018

14

Corpse Pose – Neck Massage

• Neck 3• Ears 2 – lobe to top of ear• Through Hair• Shoulder Press / exhale

Thank you!

8/8/2018

15

Sara Koopermanwww.scwfit.com

www.sarakooperman.comsjkooperman@gmail.com