BODYBALANCE 71

PRESENTERS FROM NEW ZEALAND

FEATURES · SQUAT STUDY: THE SCIENCE OF THE REP EFFECT™· THE ART OF CONNECTION: PART 2· TEACHING IN THE ESSENCE OF BODYBALANCE™71RE

LEA

SE

FEATURED ARTISTSTANTON LANIER

BREAD OF ANGELS &DREAMS IN THE NIGHT

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BODYBALANCE 71

DECLARATION OF INTENTOUR

The Les Mills global family is made up of 16,000 fitness clubs, 100,000 instructors and millions of participants from 112 countries around the globe.

SEPARATED BY GEOGRAPHY, RELIGION, RACE, COLOR AND CREED, WE ARE UNITED IN OUR LOVE OF MOVEMENT, MUSIC AND THE PURSUIT OF HEALTHY LIVING, BOTH FOR OURSELVES AND OUR PLANET.AT LES MILLS WE BELIEVE IN THE DIGNITY OF EACH INDIVIDUAL WITHIN OUR COMMUNITY AND STRIVE TO RESPECT THE RIGHTS AND FREEDOMS OF ALL. In our choice of role models, music and movements we understand that different people and societies have different standards for dress, popular culture and dance.

WE ALSO KNOW THAT WHAT IS CONSIDERED APPROPRIATE IN SOME CONTEXTS CAN BE SEEN AS INAPPROPRIATE IN OTHERS.

As a company that leads group fitness experiences for millions of people every day, we walk a fine line between delivering cutting-edge, innovative products and ensuring that accepted norms are upheld and respected. Choosing, licensing and matching choreography to the right music is a huge challenge! We screen the music we use and try to avoid language and references that may cause offense. If we can, sometimes there will be an alternative track (at the bottom of the track list) for you to use instead.

WE EMBRACE OPEN COMMUNICATION WITH OUR GLOBAL FAMILY SO DIFFERENCES OF OPINION CAN BE EXPRESSED, AND COMPROMISES REACHED. ABOVE ALL, WE ARE PASSIONATE ABOUT DELIVERING LIFE-CHANGING FITNESS EXPERIENCES, EVERY TIME, EVERYWHERE.

Tell us what you think of this release. Visit lesmills.com/BLAH

BLAH BE LOUD AND HEARD

Hey instructors! When it comes to mixing up past releases, please try to select tracks from the most recent material to reflect current moves, music and training principles. If you are teaching older choreography, be sure to mix it with modern tracks and do not change the choreography; teach the tracks as they were created but you can apply more modern language and terminology.

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© Les Mills International Ltd 2015

CONTENTS

TRACK TYPE TRACK ARTIST

1 TAI CHI WARMUP

Ain’t No Sunshine Originally released 1971. All rights reserved by Columbia Records, a

division of Sony Music Entertainment. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Withers

Bill Withers 1:19

Ain’t No Sunshine (Lido remix)(P) 2015 Columbia Records, a division of Sony Music Entertainment under exclusive license to Ultra Records, LLC.Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Withers

Bill Withers 3:04

2 SUN SALUTATIONS

Afreen 2014 Hollywood Records. Written by: Rahman, Aziz, KM Sufi Ensemble

A.R. Rahman, Nakash Aziz & KM Sufi Ensemble

4:03

3 STANDING STRENGTH

Walk 2014 Atlantic Records UK, a division of Warner Music UK Limited.

Produced Under License From Warner Music UK Ltd. Written by: Adjepong, Lattimer

Kwabs 3:32

Chandelier (Four Tet Remix) 2014 Monkey Puzzle Records, under exclusive license to RCA Records.

Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Furler, Shatkin

Sia 4:33

4 BALANCE Hide And Seek 2005 Megaphonic Records. Under license from Sony Music Commercial

Music Group, a division of Sony Music Entertainment. Written by: HeapImogen Heap 4:22

5 HIP OPENERS

Everybody’s Free 2014 Aesop. Under license from Sony Music Commercial Music Group, a

division of Sony Music Entertainment. Written by: Cox, SwanstonTALA 2:51

Everybody’s Free 2014 Aesop. Under license from Sony Music Commercial Music Group, a

division of Sony Music Entertainment. Written by: Cox, SwanstonTALA 3:39

6 CORE – ABDOMINALS

I Can ChangeCourtesy of the Universal Music Group. Written by: Flowers, Hedfors, Ingrosso, Bronski, Cole, Sommerville, Rechtshaid

Brandon Flowers 4:23

7 CORE – BACK

You Know You Like ItCourtesy of the Universal Music Group. Written by: Dewji, Reid

DJ Snake & AlunaGeorge 4:12

8 TWISTSThat Girl

2013 RCA Records, a division of Sony Music Entertainment. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Timberlake, Mosley, Harmon, Fauntleroy, Williams

Justin Timberlake 4:16

9FORWARD BENDS – HAMSTRINGS

Let It GoCourtesy of the Universal Music Group. Written by: Bay, Barry James Bay 4:19

10 RELAXATION Bread Of Angels 2015 Music to Light the World, Inc. Written by: Lanier Stanton Lanier 5:31

11 MEDITATION Dreams In The Night 2015 Music to Light the World, Inc. Written by: Lanier Stanton Lanier 5:04

BONUS HIP OPENERS Can’t Feel My FaceCourtesy of the Universal Music Group. Written by: Kotecha, Max, Payami, Svensson, Tesfaye

The Weeknd 3:36

Squat Study: The Science of THE REP EFFECT™The Art of Connection: Part 2Teaching in the Essence of BODYBALANCE

BODYBALANCE 71

ESSENCE TIPSThis release of choreography contains Essence Tips for BODYBALANCE. This will help break down the ‘key teaching points’ from the filming footage presenters so you can coach your class in the Essence of BODYBALANCE every class, every time – enjoy!

The Fine Print Les Mills' instructor resources (CDs, DVDs and choreography notes) are unique, valuable resources provided to you as a Les Mills' certified instructor to enable you to learn each new release and teach it in Les Mills' licensed clubs only. Do not share these resources. Copying, burning, uploading files onto the internet or selling Les Mills' instructor resources to other people is illegal, and rips off Les Mills, its distributors and other instructors. If you are engaging in any of these illegal activities, there may be serious consequences for you personally including legal action, the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is much appreciated.

BODYBALANCE 71 EXPRESS FORMATS30-MINUTE STRENGTH Track 2 Sun SalutationsTrack 3 Standing StrengthTrack 4 BalanceTrack 6 Core – AbdominalsTrack 7 Core – Back Track 10/11 Relaxation/Meditation (short)Total Time 27:39

30-MINUTE FLEXIBILITY Track 1 Tai Chi WarmupTrack 2 Sun SalutationsTrack 5 Hip OpenersTrack 8 TwistsTrack 9 Forward Bends – HamstringsTrack 10/11 Relaxation/Meditation (short)Total Time 28:02

45-MINUTE STRENGTH Track 1 Tai Chi WarmupTrack 2 Sun SalutationsTrack 3 Standing StrengthTrack 4 BalanceTrack 6 Core – AbdominalsTrack 7 Core – BackTrack 9 Forward Bends – HamstringsTrack 10/11 Relaxation/Meditation (short)Total Time 43:48

45-MINUTE FLEXIBILITY Track 1 Tai Chi WarmupTrack 2 Sun SalutationsTrack 3 Standing StrengthTrack 4 BalanceTrack 5 Hip OpenersTrack 8 TwistsTrack 9 Forward Bends – HamstringsTrack 10/11 Relaxation/Meditation (short)Total Time 43:59

Please note: The 30 and 45-minute class formats have been customized for this release. In the future when you mix and match using different releases, please use the standardized express formats found in the Instructor Education section on www.lesmills.com

KEY

CREDITS

Alt alternateB back

BPD body part directionB up build up

Br bridge (non-chorus)C chorus

C br chorus bridge cts musical counts

F forwardInstr instrumentalIntro introductionL&R left and right

mins minutes O/H over head OTS on the spot

Outro last few bars of musicPC pre-chorus

Pose positions as explained in the Program ManualQC quiet chorusRef refrain (recurring phrase or number of song lines)Rep reprise (part of the chorus repeated)

Rep Xx perform the Sequence/Exercise x timesSeq sequence (repetition of exercise or position)

Tempo normal pace of the musicV verse

Option Easier option Option Advanced option

Bold text Must-Do CuesItalic text Breathing Coaching Cues

Choreography – Dr Jackie Mills & Diana Archer MillsChief Creative Officer – Dr Jackie MillsCreative Director – Kylie GatesTechnical Consultant – Bryce HastingsProgram Coach – Kylie GatesProgram Planner – Carrie DeanSPECIAL THANKS: Jennie for Yoga and G for the Music!

http://lesmills.com


BODYBALANCE 71 EXPRESS FORMATS

From L-R: Dr Jackie Mills, Diana Archer Mills

© All rights reserved. No part of these notes may be used, stored or reproduced in any form or by any means without prior written permission from Les Mills International Limited. Requests and enquiries concerning reproduction and rights should be addressed to Les Mills International Limited, 22 Centre Street, Freemans Bay, Auckland, New Zealand, PO Box 91137, Victoria Street West, Auckland 1142. Telephone +64 (9) 366-9900.

BODYBALANCE 71

BODYBALANCE PresentersDr Jackie Mills (New Zealand) is Les Mills' Chief Creative Officer and co-Program Director for BODYBALANCE/BODYFLOW®. She is based in Auckland.

Diana Archer Mills (New Zealand) is co-Program Director for BODYBALANCE/BODYFLOW and Creative Director for BODYCOMBAT™, BODYJAM™, BODYPUMP™ and RPM™. She is based in Auckland.

BODYBALANCE 71 is a crisp breath of fresh air. We were lucky enough to film this round at a special location, and we think the filming is rather gorgeous.

But this release speaks for itself, even without a pretty backdrop.

The music is fresh but familiar – you’ll see what we mean just 30 seconds into the Tai Chi Warmup track... and the moves are a kind balance of challenges and self-respect.

Highlight tracks for us this time are: Track 2 (listen to it a few times – the song is so wonderful once you get it), Track 4 (an oldie but reworked into something a little bit magical) and Track 8 (can’t get enough of this album – it must have been made for BODYBALANCE!)

So, enjoy this release and share your love with the world.

Love Jackie & Diana

The fitness industry is constantly searching for training methods that will burn the most amount of calories in the shortest time possible. When it comes to resistance training, what is the best approach to maximizing caloric expenditure?

THE REP EFFECT™We know that lifting weights is one of the fastest ways to burn calories and create lean muscle. LES MILLS BODYPUMP is based on the principle that lifting lighter weights for a high number of repetitions will create the same workload as the more traditional approach of lifting heavy weights for fewer reps. The high number of repetitions generates muscular fatigue to tone and strengthen the body and burn calories. We call this THE REP EFFECT™.

One of the most important factors that affects calorie expenditure is the activity of large muscle groups. Let’s consider the Squat. The effort required to perform this exercise is influenced by two variables: the load we are lifting, and how fast we are lifting it or the total distance we move in a specific time interval. So what causes the greatest energy output – slow or fast contractions? Or – in BODYPUMP language – a slow 4/4 tempo, or the faster Singles?

Previous studies have conflicting answers to this question. The argument for using slow contractions is that you spend more time controlling the movement – therefore reaching fatigue more quickly. On the opposing side, the support for using fast contractions is based on the recruitment of inefficient fast-twitch muscle fibers, which requires more energy.

The existing disagreement between training methods led us to put weight and speed in BODYPUMP Squats to the test, as outlined below.

We took 15 participants, between the ages of 18 and 40 years, and had them perform four separate Squat conditions in a random order. Each condition was devised to produce the same amount of work for 4 minutes. Here’s how the four conditions looked:

[WORK = LOAD ON BAR x NUMBER OF REPETITIONS IN 4 MINUTES]

• Condition #1: 5 kg (11 lb) lifted at a contraction speed of 1 second = 120 repetitions

• Condition #2: 10 kg (22 lb) lifted at a speed of one contraction every 2 seconds = 60 repetitions

• Condition #3: 15 kg (33 lb) lifted at a speed of 3 seconds = 40 repetitions • Condition #4: 20 kg (44 lb) lifted at a speed of 4 seconds = 30 repetitions altogether

The key factor to consider with each of these four conditions is the fact that the amount of work done in each of them was exactly the same.

SQUAT STUDYTHE SCIENCE OF THE REP EFFECT™

You can see this in the following simple formula: work equals force times distance – which, in this case, was weight multiplied by speed.

WORK = FORCE x DISTANCE#1 WORK = 5KG x 120 REP = 600#2 WORK = 10KG x 60 REP = 600#3 WORK = 15KG x 40 REP = 600#4 WORK = 20KG x 30 REP = 600

The work output was exactly the same in each of the four conditions, allowing us to compare the calorie expenditure values.

The results proved conclusively that the faster tempos burned the most calories. Despite the fact that they were lifting a smaller weight, participants expended 29.3% more energy during the 5 kg conditions with faster repetitions compared to the 20 kg condition with a slower tempo. In other words, it’s the speed of the movement that generates the greatest energy expenditure – not the weight of the load.

THE SCIENCE OF THE REP EFFECT™

It’s likely that the higher rate of energy expenditure, despite the lighter loads, is due to the recruitment of faster-acting muscle fibers. Simply put, we burn the most calories when we lift a lighter weight for faster repetitions.

To get the best from BODYPUMP, you need to keep the fast tempo AND increase your weights. Once you have achieved a base training level, increasing your weights progressively will really maximize the amazing results this program has to offer.

So there you have it – proof that BODYPUMP truly is the ultimate calorie-burning workout as we complete over 800 reps in every class!

THE ART OF CONNECTION PART: 2Without connection, we don’t have group fitness.

We want our participants to have a fitness experience in our classes, not just attend another workout. To create these experiences our members need to feel connected to the music, to the workout, and to YOU. There are multiple ways that you can create this connection in your classes, so we decided to ask some of our top instructors around the world how they connect with their participants. Here’s what they said…

Talk to people before the class starts. Get to the studio early and make time to chat to your members.

Learn a bit about them. Get to know your members in class and find out what their fitness goals are. Then, when you see them achieving those goals (for example, completing a full Pushup on their toes), acknowledge and congratulate them!

Welcome your new people. Smile at them, reassure them that you’re going to look after them, and offer SMARTSTART as a fantastic way to build up their fitness gradually. Explain what’s involved; for example, in a BODYPUMP™ class, you can help them set up their equipment and advise on weight selection.

Learn their names and use them during class.

Be real. Be yourself when you’re on stage – don't put on a big instructor act! Think of your class as though you’re hanging out with your best friends; it’ll make it so much easier to create a natural connection with people.

Make eye contact and use praise. Acknowledge and congratulate them on their efforts during and at the end of each class!

Ask for feedback and offer to help with any questions after class. Allow time at the end of the class to answer questions and perhaps offer tips that can help them with their training. It’s all about experimenting to find what works for you. Be brave enough to try these tools in your next few classes to create meaningful connections with your members. You won’t believe the difference these will make!

TEACHING IN THE ESSENCE OF BODYBALANCEStay in a Balance Frame of MindThis means coming to class with a positive, respectful attitude. Acknowledge that your participants are on individual journeys and your class will gain a more authentic mind-body feel.

Don’t PoseThat super calm, faux-spiritual voice comes across as inauthentic and ill-fitting. Your class is an adult space so respect your participants enough to teach in your own voice, just keep it calm.

Keep Cues SimpleAlthough Yoga poses are often technically complex, your class will not hear you if you ‘talk their ears off’ with too much cueing. Use the three-part process to keep it simple and effective:a) Set up clearly using 2 to 4 Layer 1 Setup

Cues. These cues should put people into the shape of the pose, explaining simple alignment and breathing. Think of “which body part are we moving in which direction”. This helps people feel confident and comfortable.

b) Teach any necessary Layer 2 options then pause to look around at your members.

c) Layer 3 Cues are often a response to what we see. See the Technique Manual and choreography notes for a wide variety of these. You might need to add another breath cue, coach deeper into the feel of the pose, motivate, connect, explain a benefit of the pose, or just be SILENT.

THIS IS SBS S Set it up, B Breathe it up, S Silence it up!Our silence allows us to stay more IN THE MOMENT.

Don’t Waste WordsPeople will naturally follow our movement; so choose Follow-up Cues that describe the feel or detail of the poses that they can not see eg Arms light and long gives length to a move, rather than Take your arms out to the side which they can see. Big toes and heels together gives technical detail rather than Feet together.

Question YourselfAsk yourself, “What do I want my class members to experience in each pose of this track?” Using your own class-focused objectives will give you a powerful sense of purpose and allow your love of BODYBALANCE to shine through! This will make your members feel more included in the experience and, by planning objectives before each class and teaching the full variety and flexibility of them, you will keep it fresh and interesting.

And if you want to further develop your expertise, revise and relearn your Program Manual and your filming footage. Try a Yoga, Tai Chi or Pilates class taught by an expert (remember, we do modify some exercises to safely fit into a Group-Fitness setting). There are also some excellent texts, videos and DVDs available, such as:

Books:• Moving Towards Balance, Rodney Yee with Nina Zolotow (Rodale)• Journey Into Power, Baron Baptiste (Simon and Schuster)• Dynamic Yoga, Kia Meaux (Dorling Kindersley Ltd)• Awakening the Spine, Vanda Scaravelli (Harper Collins)

Videos/DVDs:• Power Tai Chi, Master Jerry Alan Johnson (Goldhill Videos)• Yoga Journals, Yoga Step by Step, Natasha Rizopoulos (Natural Instincts)• Tai Chi for Health, Terrance Dunn (Healing Arts)

Six Keys to unlocking the Mind-Body Experience

BODYBALANCE 71

TRACK FOCUS: I want my class participants to understand the execution of the moves and the breath, and express these movements in their bodies.

TAI CHI WARMUP1

MUSIC SEQUENCE/EXERCISE COACHING IDEAS

0:00 Intro Gone 2x8 Wide Wu Chi 16 Setup

0:20 C Gone 2x8 A Tai Chi Arm Circles L&RInhale – Weight shift L, circle L arm to L sideWeight shift R, circle R arm to R sideExhale – Weight shift L, circle L arm to L sideRepeat to R

2248

BPDSetup

Breath

0:33 C Gone(Strings)

8x8 A1 4x Tai Chi Arm Circles With Sweep L&RInhale – Weight shift L, circle L arm to L sideWeight shift R, circle R arm to R sideExhale – Weight shift L, circle L arms to L side, R hand sweeps down to floorRepeat to RLast rep, circle arms from R side to O/H

22

48

BPD SetupRange

1:21 C Gone(Quiet)

4x8 B 4x Tai Chi Side Bend & Reach L&RExhale – Side Bend L, arms O/HInhale – Step L foot in, arms O/HRepeat to R

224

BPDSetupBreath

1:47 C Gone(Cymbals)

3¾x8 B1 3½x Tai Chi Side Bend Squat & Heel Raise Reach L&RExhale – Step L foot wide to Squat, Side Bend LInhale – Step L foot in, lift heels, arms O/HRepeat to RExhale – Step R foot wide to Squat, Side Bend R

2242

RangeSide Bend

2:13 Br I know 4x8 C 4x Circle Head & PressInhale – Arms circle B of headExhale – Bend knees, press palms F

44

BPDBreath

2:35 C Gone(Quiet)

8x8 A1 4x Repeat Tai Chi Arm Circles With Sweep L&R 16 Lengthening

3:26 Br I know 4x8 C 4x Repeat Circle Head & PressLast rep, lift arms O/H

8 BreathOpening

3:49 Rep Gone 4x8 B1 4x Repeat Tai Chi Side Bend Squat & Heel Raise Reach R&L 8

Dramatic


Ain't No Sunshine > 4:23 mins 1ESSENCE TIPSThe movements bring the music to life in this exquisite Tai Chi track. Using the 4 movements of Tai Chi – warming, breathing, releasing and focusing on the movements – progress the range and the intensity to warm the body; this progression is complemented by the build in the music.

Jackie and Diana’s objective was to use simplicity in their Setup with clear alignment cues, then focus on using the breath to help their class to connect with their bodies. They enhanced the movements by using emotive cues that described what they should feel like. They also wanted to show their love and joy of moving and breathing in their faces, bodies and voices. When you create a calm space for people to move in, this opens up opportunities for them to create this calm in their daily lives.

Ensure that you practise the movements in the mirror, listening to the music, so you know how to build the intensity as the music builds…

TECHNIQUE & COACHING CUESTAI CHI ARM CIRCLES

• Take your feet wide • Bend your knees out • Drop your tail bone under • Take a deep breath in • Tai Chi circling • Right, left and slow • Add the breath • Inhale/Exhale and drop the arm low • Turn your body to the side • Extend your back arm

FOLLOW-UP: Slow the hands down like they're moving through water. Like you're dragging them through sand. Turn shoulders to mobilize spine. Feels fluid and warming

TAI CHI SIDE BEND SQUAT & HEEL RAISE REACH

• New move – bring the arms up over head • Side bend and step feet together • Inhale and side bend • Relax your shoulders • Let's advance it • Reach high and drop low • Come to the tips of your toes if you can • Deepen your Squat

FOLLOW-UP: The size of this movement should feel dramatic – just go with it. You're warm now, so increase the C-shape and let the intensity ebb from your body

CIRCLE HEAD & PRESS • Wrap your head and breathe in • Exhale and push forward

FOLLOW-UP: Full breath in and release everything: Face, shoulders, jaw. Connect to the full expression of the move

BODYBALANCE 71

TRACK FOCUS: I want my class participants to learn the sequence in the first two rounds through my precise coaching, then make it their own for the last two rounds.

SUN SALUTATIONS2


Mountain PosePregnancy Option: Feet hip-width

Setup

0:00 Intro 11½x8 ASun Salutation LInhale – Extended Mountain Pose, palms togetherExhale – Baby Back Bend, bend knees, thumbs to foreheadInhale – Intense Pose, arms reach O/H, palms togetherExhale – Forward FoldInhale – Lunge R (L leg B)Exhale – Down DogInhale – Horse StanceExhale – Sit B on heelsInhale – Striking CobraPregnancy Option: Cat Pose 4 cts, Cow Pose 4 ctsExhale – Look over L shoulderInhale/Exhale – Down DogInhale/Exhale – Step or jump feet F into Forward FoldPregnancy Option: Feet hip-width

8

8

888

12448

88

8

Name of PoseBPD

Options + Breath

0:54 C Oh 11x8 A Repeat Sun Salutation R Note: Down Dog 8 cts

88 Playfulness

1:47 Instr (Sitar) 11½x8 A Repeat Sun Salutation L Note: Last Forward Fold 12 cts

92 Strength

2:41 Instr (Strings) 10¾x8 A Repeat Sun Salutation R Note: Baby Back Bend 6 cts

86

3:33 C Oh 5x8 A1 Inhale – Extended Mountain PoseExhale – Baby Back Bend, bend knees, thumbs to foreheadInhale – Intense Pose, arms extend O/H, palms togetherExhale – Forward Fold

8

8

816

Extension

Roll up, to standing


STRIKING COBRA • Striking Cobra or Cat Pose to Cow Pose • Hold here, look over right shoulder • Inhale, chest skims the floor to Cobra • Squeeze your butt • Elbows in

FOLLOW-UP: Hold strong in your back as you turn. Feel your back strengthen

Afreen > 4:03 mins 2

ESSENCE TIPSIn this Sun Salutation we take the class on a 'journey of enquiry' as we link breath and movement together to warm, align and center. We flow from a Prayer Back Bend for spinal extension warming, to leg strength in the Intense Pose, then flow the Vinyasa through the Forward Fold, Lunge and Down Dog poses. The transition from Horse Stance to crouch provides a release for the lower back before we perform the strike of the cobra. Note that we use inhalation breath on Horse Stance and exhale to crouch. Striking Cobra provides powerful strength work for the back of the body and helps participants create extension in their spines. As we transition back to Down Dog, note that we use an inhalation and exhalation breath to transition. This helps us to find the flow more quickly!

Remember: The first round focuses on naming the pose and on alignment cues; this helps participants to understand the direction of the Salutation. The second round is where you should introduce the breath and this is what creates the flow. Diana wanted to bring fun and joyfulness into the third round and she achieved this by using descriptive, emotive words and a playful tone of voice. Jackie’s objective in the last round was to evoke freedom in the poses. Her encouraging style of teaching made everyone want to 'let go and flow'. What will you say and do to create the flow in your classes?

TECHNIQUE & COACHING CUESEXTENDED MOUNTAIN POSE

• Step feet together or under hips for pregnancy

• Extended Mountain • Inhale and extend your mountain

FOLLOW-UP: Inhale some joy

BABY BACK BEND • Bend knees • Baby Back Bend • Prayer Hands to forehead • Exhale to Baby Back Bend

INTENSE POSE • Sit back to Intense Pose • Inhale, weight in heels

FOLLOW-UP: Shoot body forward, let's have some fun. Enjoy this in your body

FORWARD FOLD • Belly to spine, fold forward • Lift your belly, exhale to fold • Fingertips to the floor • Step or jump your feet in to Fold Forward • Hold your belly strong as you jump

FOLLOW-UP: Inhale to jump and exhale to forward bend

LUNGE • Right leg long step back to Lunge • Inhale, left leg Lunge • Lift chest

FOLLOW-UP: Powerful right Lunge

DOWN DOG • Left leg back to Down Dog • Exhale, Down Dog • Inhale and exhale as you lift up and back to

Down Dog FOLLOW-UP: Press back to Dog and let it open your chest

HORSE STANCE TO SIT BACK • Drop your knees and sit back • Inhale, knees down • Exhale, crouch back

BODYBALANCE 71

STANDING STRENGTH3TRACK FOCUS: I want my class participants to understand that we breathe and move through the poses in Sequence A, and then we hold, breathe and strengthen in Sequence B.


0:00 Intro 4½x8 A Set up Lunge R (L leg B), facing front 36 BPD Setup

0:17 V1 Headlights 8x8 A1 Lunge Sequence LInhale/Exhale – Arms reach up sides of body to O/HInhale – Extend torso FExhale – Sweep arms B, palms downInhale/Exhale – Sweep arms F to O/H

168

2416

BreathStrength

0:44 C Up 8x8 B 2x Warrior 2, Lunge Sequence LInhale – Turn torso to face L side, arms O/HExhale – Warrior 2 R, facing L side, arms wide, palms downInhale – Lift L heel, turn torso to front, arms wide to O/HExhale – Lunge R, arms open wide, palms up

8

88

8

AlignmentBreath

1:11 Instr 2x8 A Repeat set up Lunge L (R foot B), facing front 16 Length

1:17 V2 Leave 8x8 A1 Repeat Lunge Sequence R 64 Range

1:44 C Up 8x8 B 2x Repeat Warrior 2, Lunge Sequence R 32 Flow2:11 Br Won't get 4x8 Step R foot F into Intense Pose, arms reach B,

palms down 32BPD Setup

2:25 Woah 4x8 Inhale/Exhale – Sweep arms F to O/H 32 Breath2:37 C Up 8x8 B 2x Repeat Warrior 2, Lunge Sequence L 32 Breath and

movement3:04 Rep Walk 8x8 B 2x Repeat Warrior 2, Lunge Sequence R 32 Seamless

3:32 Intro 4x8 Set up Extended Warrior 2, L 32 BPD Setup3:55 Instr (Beat) 4x8 C Extended Warrior 2 L, facing front

Option: Elbow on thigh32 Option

Alignment4:17 V1 Party girls 6x8 D Standing Strength Sequence L

Inhale/Exhale – Triangle Pose L, L hand to shin or ankle Inhale/Exhale – Lift L hand off legOption: Hand on leg

32

16

BPDSetupSide body strength

4:50 C I'm gonna 4x8 Inhale/Exhale – Floating Half Moon Pose L, legs and arms straight 32

BPDSetup

5:11 I'm gonna 4x8 Inhale/Exhale – Sun Warrior L, L arm O/H 32 BPDSetup

5:34 V2 On for dear life 4x8 Inhale – Warrior 2 L, arms wide, palms downExhale – Extend torso to L side, arms stay wideInhale/Exhale – Extend torso to R side, arms stay wideInhale/Exhale – Return to center

88

88

BPDSetupBreathExtension

5:56 Instr (Quiet) 18x8 D Repeat Standing Strength Sequence R 144 Powerful breath

7:35 Rep On for tonight 4x8 C Repeat Extended Warrior 2 R 32 Alignment


Walk > 3:32 mins / Chandelier > 4:33 mins 3TECHNIQUE & COACHING CUESLUNGE SEQUENCE

• Roll up through your spine slowly • Right foot steps way back into Lunge • Deep knee bend in the front leg • Back leg straight • Inhale, arms up • Exhale, shoulders drop • Inhale, chest comes forward • Exhale, float your arms back • Inhale and reach back • Exhale, lift your belly, support your spine • Big breathe in and bring the arms through and up

FOLLOW-UP: A theme of breathing and moving. As you exhale, sink into your roots. Squeeze your shoulder blades together and keep letting the breath lift your chest

WARRIOR 2, LUNGE SEQUENCE • Open, Warrior 2 • Ground back heel • Front knee out • Inhale, lift back heel • Turn yourself all the way to the front • Bend the back knee

FOLLOW-UP: Balance comes from the power and strength from the back leg. Pivot and feel your roots holding onto the earth; they're so strong; your upper body is as light as leaves. Think beautiful full deep breaths. Make this feel good for yourself. Feel the beauty of the breath and movement together. Let it come in and land in your body

INTENSE POSE • Hands to thighs • Step in • Intense Pose • Hands shoot back and down • Inhale, lift the chest • Exhale and sink in even deeper • Inhale, lift the arms

FOLLOW-UP: Exhale takes you deeper than you’ve ever been

EXTENDED WARRIOR • Step or jump the feet wide • Right toes turn directly out • Back heel pushes out • Bend knee over your ankle • Hold the knee out • Open your hips • Push into the outside edge of the back foot • Reach to extend your Warrior • Hand to the floor or elbow on thigh

FOLLOW-UP: Breathe length up your spine. Feel the length and use it to rotate you to the ceiling even more. Feel how, when you came forward, the weight moved into the front leg. If I push my sit bones towards my heels, the weight comes evenly into both legs

TRIANGLE POSE • Straighten the bottom leg • Come into Triangle Pose • Hand is either on upper or lower shin or ankle • Here’s a challenge: breathe length up your spine,

core and side of the body so much that your hand comes off your body

FOLLOW-UP: Breathe length up your spine and use it to revolve. Strengthen the underside of your body and use the power of your legs and core to help you lift off. How does it feel? Strong

FLOATING HALF MOON POSE • Floating Half Moon • Deep bend in the front knee • Step in • Set your eyes to the floor • Inhale and lift your back foot high • Exhale and open top hip

FOLLOW-UP: Straighten all four limbs. Keep powering out of all four limbs. Use your breath to power your body. Maintain that focus of power on your strong leg and on opening your top hip

SUN WARRIOR • Back foot touches down to the floor • Step it way back • Big beautiful breath in • Front arm lifts • Reach to back leg and C-shape spine

FOLLOW-UP: Feel the full expression of Sun Warrior. Touch down, breathe and rise. Open and strengthen your body.

WARRIOR 2 • Breathe into Warrior 2 • Breathe and reach forward • Breathe and pull back • Land back in center

FOLLOW-UP: Feel it in your shoulders and side of the body. Where do you come back to? How far forward can you reach? How far back can you reach?

BODYBALANCE 71

STANDING STRENGTH Continued3


3ESSENCE TIPSWe have two beautiful pieces of music with choreography to build overall strength and flexibility. The energy is always flowing in different directions… from the waist down we are strong and grounded; from the waist up we are light and lifted.

The first track continues the flow of the Sun Salutations where we breathe and move together in a flowing sequence of Lunge and Warriors; this should feel effortless and seamless. Coach the back heel lift to pivot in the first few sequences so your participants understand that the power comes from the back leg. The breath is what lifts and grounds you each time in this flow – you can never coach the breath enough and, as Jackie says, “Make this feel beautiful in your body and let the breath come in and land in your body”. This is a way to help your class understand that the breath is what moves your body; this will help them to “come out of their heads” and step into feeling the pose… simply be!

In the second track we hold the poses for a longer duration; use clear Layer 1 cues of alignment, breath and options, then Layer 2 pause, look out and see what the needs of your class are; then coach Layer 3 to explore the poses even more. The Triangle Pose challenge will build incredible strength in the body; the Warrior 2 challenge of shifting the upper body forward and back will stretch people’s limitations and help them to feel grounded, in perfect alignment.

Remember, to make our coaching land we need to have a Connection. The foundation of Connection is presence – being 110% present with your class participants and showing respect and care to everyone: Encouraging participants to be respectful of their bodies and encouraging them to take care of themselves. They can only do this if you are encouraging of them, so we must show respect and care to our class at all times.

Walk > 3:32 mins / Chandelier > 4:33 mins

BODYBALANCE 71

4 BALANCETRACK FOCUS: I want my class participants to understand the alignment of the Standing Camel Pose.


0:00 V1 Where are we

4x8 A Balance Sequence LMountain Pose, bend knees, hands clasped behind backInhale – Extend L leg FExhale – L leg to L sideL leg BInhale/Exhale – Lift L foot off floor, bend kneesInhale/Exhale – Chest F, lift L foot

842288

BPDSetupBreath

0:36 V2 Spin me round

4x8 A Repeat Balance Sequence R 32 Chest and shoulder opening

1:12 C Hide and seek

4x8 B Mountain Pose, hands remain clasped behind backInhale – Lift chestExhale – Lift heels and eyes

824

BPDSetupEye focus

1:46 V3 Oily marks 4x8 C Standing Camel Pose LInhale – Step feet wide, L hand on hip, R arm O/HExhale – Standing Camel Pose L

824

BPD SetupLower back support

2:20 C Hide and seek

4x8 D Eagle Twist Pose LInhale – L leg over RExhale – L arm under RInhale/Exhale – Lift elbow and chest

88

16

BPDSetupUpper body release

2:53 Br Mmm 4x8 C Repeat Standing Camel Pose R 32 Extension

3:23 Rep Ransom 4x8 D Repeat Eagle Twist Pose R 32 Soft focus

3:56 Outro Hide 3x8 B Repeat Mountain Pose, hands clasped behind back Inhale – Lift chestExhale – Lift heels and eyes

816

Grounding


4Hide And Seek > 4:22 mins

TECHNIQUE & COACHING CUESMOUNTAIN POSE WITH LEG LIFT

• Clasp your hands behind back • Inhale and pull hands down • Exhale, bend your knees • Right foot forward, side and back • Bend both knees deeply • Inhale and tip forward • Exhale and lift arms as high as you can • Lift belly to stabilize spine

FOLLOW-UP: Breathe out and draw an arch with your toes. Let's tip and fall. Squeeze shoulder blades together and lift hands high; the higher they are, the steadier you will feel

STANDING CAMEL POSE • New move – Standing Camel • Step feet outside hip-width • Deep knee bend • Squeeze your glutes powerfully • Bring your hips forward over your

knees • Inhale, keep lifting your chest • Keep lifting as you engage with your

Back Bend FOLLOW-UP: Chin in to come out. Squeezing the butt anchors your Back Bend. The most important thing is to keep lifting up. Stay comfortable and relax your shoulders

EAGLE TWIST POSE • Cross right leg over left • Right arm under left to eagle • Deep bend in your standing leg • Inhale, lift chest and arms • Look up if it feels good

FOLLOW-UP: Squeeze your legs together. Create a strong internal contraction. Let the breath power your arms, chest and eyes up

MOUNTAIN POSE WITH HEEL LIFT • Land quietly • Inhale and lift chest • Exhale, pull hands down • Lift heels

FOLLOW-UP: To challenge balance, lift your eyes to the ceiling and breathe

ESSENCE TIPSThis is a bendy Balance track! There’s lots of beautiful spinal extension work with Balance challenges in the mix.

Jackie and Diana say: Keep it simple and uncluttered from the start, saying only what you REALLY need to. Think: what do I need to say verbally and what can I show visually? To do this, think about the poses where we are out of our participants’ range of sight; you want people to have an inward focus and hear your voice rather than having to look at you, so they will need clear precise cues. There are other poses where you have full connection; at these times, try saying less and allow participants to follow visually – explore the pose from a different angle…

Practise the new STANDING CAMEL POSE and the Must-Do Cues so your class feels successful – remember to show acceptance of all levels. The feet are wide, the hips press forward and the butt squeeze is a Compulsory Cue to ensure the lower back is supported. The feeling is of lifting up and creating space through the entire spine as we start to back bend… it feels so energizing!

The music is divine, so practise your transitions in and out of the poses to make sure you move with breath and gracefulness to match the musical feel perfectly!

BODYBALANCE 71

HIP OPENERS5TRACK FOCUS: I want my class participants to experience finding their edge in all of the hip poses.


0:00 Intro Everybody's 4x8 Forward Fold, feet togetherPregnancy Option: Feet hip-width

32 Back release

0:19 V1 Unknown 4x8 A Inhale/Exhale – Swan Pose L, facing L sideOption: 90/90 Pose

32 BPDSetupBreath

0:37 C Free 4x8 B Inhale/Exhale – Quad Stretch RR hand holds R foot 32

BPDSetup

0:54 Good 4x8 B1 Inhale/Exhale – R elbow hooks R foot, arms O/H, hands clasped behind headOption: Hand holds foot

32LevelsBreath

1:12 V2 Know 4x8 A Repeat Swan Pose R, facing R side 32 Comfort

1:30 Rep Everybody's 8x8 B B1 Repeat Quad Stretch L 64 Challenge

2:05 Br _ When you're

4x8 Wide Leg Seated Stick Pose, facing front 32 BPDSetupBreath

2:23 Instr 6x8 Inhale/Exhale – Wide Leg Forward Fold, hands F on floor 48

Opening

2:51 Rep Everybody's 4x8 C Cow-Faced Pose Sequence LCow-Faced Pose LOption: Cross-Legged Modified Half Lotus

with foot on calf or thigh L leg over R

32BPDSetupBreath

3:10 V3 Unknown 4x8 Inhale/Exhale – Side Bend L, R arm O/H 32 Side Bend

3:28 C Free 4x8 Inhale/Exhale: Reach R arm to vertical 32

3:46 Good 4x8 Inhale – Reach arms O/HExhale – Extended Cow-Faced Pose Larms reach F on floor

8

24

Lower back release

4:03 V4 Know 12x8 C Repeat Cow-Faced Pose Sequence RNote: Set up Cow-Faced Pose R, 16 ctsSide Bend R, 16 cts

96 BreathLetting go

4:57 Br _ When you're

4x8 Set up Frog Pose, facing front 32 Acceptance

5:14 Instr 8x8 D Inhale/Exhale – Frog Pose 64 BPD Setup

5:50 Outro Whoa 6x8 D1 3x Inhale – Contract adductorsExhale – Release

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BreathAdductor releaseBreath


5Everybody's Free > 6:30 mins

ESSENCE TIPSThe Track Focus is for everyone to experience finding the edge in every pose, and the edge for everyone will be different. Hip poses are challenging and can bring up stored emotions and tension. Your coaching approach will be important here… as Diana says, “Comfortable but a little challenging” is how we create change in our bodies.

Swan Pose has many levels; you should show and coach them all with the aim of turning the torso to the side wall to open the chest and shoulders to deepen the stretch in the hip. If you personally are still progressing with role modelling this pose, be sure to verbally coach and explain how to achieve this.

There are also many levels for Cow-Faced Pose: you can simply cross the legs, try a Modified Half Lotus or Full Cow-Faced Pose – once again providing lots of choices for everyone. You can never coach the breath too much, so try experimenting with your language here.

We finish the track with Frog Pose held for a long time to create an external rotation stretch for the hips, groin, inner thighs and also to release the lower back. It’s important to coach the abdominal lift to support the back while in this position. Diana used a simple breathing technique to give her participants something to focus on during this pose. What will you do to help your class achieve a greater release?

TECHNIQUE & COACHING CUESFORWARD FOLD

• Bend knees • Belly in • Forward Fold • Fingertips to the floor • Hang your head

FOLLOW-UP: Release your spine after all the Back Bends

SWAN POSE WITH QUAD STRETCH • Tuck right foot under • Sit down • Let's come to Swan Pose • Turning to the right • Right heel into groin • Start with a bent back leg • As your flexibility increases you will find you can

straighten your leg • Roll hip to heel • Inhale, look back to your foot • It will come to your hand • Pull the foot in gently

FOLLOW-UP: Comfortable but still a little challenging. Feel a deep stretch down your thigh. You can advance the pose by bringing the foot to the elbow, balancing and lifting off. Wherever you are, the aim of this pose is to turn yourself to the side wall. Keep turning the hips and shoulders. You will feel the stretch down the front of your body. The goal is to turn completely to the side – the full expression is an open body

WIDE LEG SEATED STICK POSE • Bring your legs forward • Wide legs • Pick up your hips and sit them back • Your pelvis will tilt forward • Legs may be bent or straight • Breathe and stretch your chest forward • Support yourself on your hands or forearms

FOLLOW-UP: With every in-breath let it lift your chest and on every out-breath try and rock your hips forward that little bit more. Keep looking for the edge of your pose here and challenging it

COW-FACED POSE SEQUENCE • Start with legs crossed • Pick your right foot up on to shin, knee or

Cow-Faced Pose • Inhale and C-shape your spine • Relax shoulders and jaw • Inhale and reach the arm up • As you exhale reach more until you can feel the

deeper stretch • Open it back if it feels good • Inhale, other arm up • Exhale, and come forward • Support yourself with your hands

FOLLOW-UP: Draw your belly in and notice how that allows you to come further forward. Like there's a rope attached to your arm – let it pull you up

FROG POSE • Knees come wide • Bring forearms forward on the floor to support

you body • Kick feet out into Frog Pose • Look back, ankles line up with knees • Toes pull forward • Lift belly and push hips back

FOLLOW-UP: Let your breath go. We want to stay here to get maximum benefit. Next, inhale deep contraction of inner thighs and core, exhale and release. The contraction is warming and softening muscles

BODYBALANCE 71

CORE – ABDOMINALS6TRACK FOCUS: I want my class participants to understand how to use the power of the breath to enhance their core workout.


0:00 Intro 2½x8 Set up lying supine, facing L side, knees over hips 20 BPDSetup

0:09 V1 – When your

12x8 3x Knee Drops R&LInhale – Knees lower to R side (front)Exhale – Knees return over hipsInhale – Knees lower to L side (B of room)Exhale – Knees return over hipsPregnancy Option: Rest B on hands, toes on floor, Knee Drops

8888

BPDSetupBreath

0:54 C Change 4x8 A 2x Leg Extension Sequence (slow)Inhale – Extend L leg to 45° (B leg)Inhale – Extend R leg to 45° (F leg)Exhale – Bend L knee over hipExhale – Bend R knee over hipPregnancy Option: Rest B on hands, Leg Extension

4444

BPDSetup BellyBackBreath

1:09 Bend 8x8 A1 8x Leg Extension Sequence (speed)Last rep, lower feet to floor, fingertips to temples 8

LevelsLower back

1:39 V2 _ When your

8x8 B 4x Crunch & Reach (slow)Exhale – Curl up, fingertips to templesExhale – Reach arms FInhale – Fingertips to templesInhale – Lower downPregnancy Option: Rest B on hands, Double Leg Extension on floor

4444

BPDSetupRibs to hips

2:08 C Change 12x8 B1 12x Crunch & Reach (speed) 8 Overload

2:51 Instr 8x8 Bridge PoseLower down, knees over hips, fingertips to temples

568

BPDSetupRelease

3:21 Rep _ I can change

14x8 7x Cross Crawl Sequence R&LInhale – Cross Crawl R (front)Inhale – Cross Crawl L (B of room)Exhale – Cross Crawl RRepeat to LOption: Toe Tap

Pregnancy Option: Rest B on hands, alternate Toe Tap

2248

BPDBellyBackBreath


I Can Change > 4:23 mins 6ESSENCE TIPSTECHNIQUE & COACHING CUES

KNEE DROP • Lie side on • Roll on your back • Knees over hips • Drop them to one side, back up to middle • Other side • Brace abs as you roll • Inhale through your nose and out through your

mouth, relaxing your jaw • Shoulders pinned to the floor

LEG EXTENSION SEQUENCE • New move – Leg Extensions • Extend leg out, out, in, in • Smooth and even breath • Focus is to bring the lower back towards

the floor • Squeeze through your abs to do this

CRUNCH & REACH • Feet down • Fingertips to temples • Crunch up • Reach to knees • Crunch back down • Release

FOLLOW-UP: This is an awesome controlled exercise for your core. Focus your breath. Breathe out on the peak of the contraction. Bring your ribs down to your hips. Feel the roll through your spine

BRIDGE POSE • Feet in close to butt • Lift hips to bridge • Squeeze your butt strongly • Bring breath to your upper chest

CROSS CRAWL SEQUENCE • Right, left, slowly • Bring your shoulder up and across • Tap anytime you need to

FOLLOW-UP: Core muscles are the muscles of exploration. Snatch the breath in and push the breath out to hold the contraction for the full benefit

Layer 1 coaching of the 3Bs is essential so the class is moving together, effectively. Set the abdominal brace and back positioning first, then coach the breathing: In through the nose and out through the mouth, to bring some fire to the abdominals early on. It’s important to remind participants to tuck the chin in and keep eye gaze in between knees on the Crunches to keep the neck positioning strong and safe – and we do a lot of them! The 'six-pack' will be burning. If you have pregnancies in your class, or you are a pregnant instructor yourself, watch the filming footage to see Diana role-model the pregnancy options.

It will be difficult for participants to see you clearly so use precise language, be sure to pre-cue, and give options early to ensure everyone feels successful.

Bridge Pose provides a great counterbalance pose, stretching the front of the body after all the Crunches, to offer a release before the last set of Cross Crawls.

BODYBALANCE 71

CORE – BACK7TRACK FOCUS: I want my class participants to feel the challenge of body-weight training and know what options they can use to achieve success.


0:00 Intro 1x8 Set up Plank Pose, facing frontOption: On knees

8 Setup

0:05 V1 _ Some people

8x8 A 2x Plank Pose, Nose To Knee Sequence L&RExhale – Nose To Knee, L knee bendsInhale – Extend L leg BExhale – Nose To Knee, L knee bendsInhale – Plank PoseRepeat on R sideOption: On knee

4444

16

BPDSetupOptionsBreath

0:44 C _ You know 4x8 B 2x Leg Swings L&RInhale – L knee to L elbowInhale – L knee to R elbowExhale – L knee to L elbowExhale – Plank PoseRepeat on R sideOption: On knee

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BPDSetupBracingOptionsBreath

1:04 Ref Dum, dum 4x8 C 2x Fireflies L&RInhale – L knee to outside L elbowExhale – Sit B on heelsRepeat on R sideOption: On kneeOption: Jumping Fireflies

448

BPDSetupBracingOptionsBreath

1:23 V2 If you want 8x8 A 2x Repeat Plank Pose, Nose To Knee Sequence L&R 32 Fatigue options

2:03 C _ You know 4x8 B 2x Repeat Leg Swing L&R 16 Oblique strength

2:22 Ref Dum, dum 4x8 C 2x Repeat Fireflies L&R 16 Core focus2:42 Instr 4x8 D Exhale – Childs Pose

Inhale – Horse Stance28

4Release

3:01 Ref Dum, dum 10x8 5x Kneeling Pointer Sequence L&RInhale – Kneeling Pointer, L leg B, R arm F, thumb upExhale – Bend L knee out to side, R arm to 90° thumb upInhale – Extend L leg, R arm to Kneeling PointerExhale – Return to Horse StanceRepeat on R side

22

228

BPDSetpStability

3:50 Outro (Instr) 2x8 D1 Repeat Childs Pose 16 BreathReward


7You Know You Like It > 4:12 mins

ESSENCE TIPSThis could be one of the toughest Back tracks ever! Your participants are going to receive huge benefits from the strength gains through their entire body.

It is vital to offer options early on to make sure everyone feels successful, so qualify what the options are and why you would choose them. This will help participants to improve their technique and their understanding of the moves, enabling them to dial intensity up or down. When you provide lots of options and levels this gives people autonomy, so they have full control of their experience. Our objective as teachers is to always create a space that will empower our participants.

All moves can be performed on the knees; you should role-model and coach to full Plank and offer the knee positions. Coach lots of breath as this will help to power the class through the poses. Make sure you train physically for this track so you can inspire people with your role-modeling of the poses, as Jackie and Diana did in the filming class.

Remember: Everybody in your class is motivated by different needs. Practise scripting different cues and using a variety of language to ensure that everyone has fun, learns the benefits and understands that we are passionate about building strong bodies!

TECHNIQUE & COACHING CUESPLANK POSE, NOSE TO KNEE SEQUENCE

• Come to all fours or Plank • Hands under shoulders • Bring your nose to knee • Extend it back • Nose to knee and reset

FOLLOW-UP: If you're in Plank, press the floor away. Squeeze your mid-section tightly for control Keep hips low to load the core

LEG SWING • New move – Leg Swing • Knee comes forward, crosses over and forward • Aim the knee to the elbow

FOLLOW-UP: Feel it in your core

FIREFLIES • Elbow bends • Knee comes forward fast • Slowly back

FOLLOW-UP: Full control through mid-section if jumping. Drop to your knees if you're feeling fatigued. Hold it longer than you want to

CHILDS POSE • Sit back to Childs Pose • Knees wide

FOLLOW-UP: Bring the whole of your forearm down to the floor

KNEELING POINTER SEQUENCE • Opposite arm and leg • Extend out, knee to elbow, extend and change

FOLLOW-UP: Strengthen your core and back so only your limbs are moving. Bring your eye focus to the line across your fingertips for good neck position

BODYBALANCE 71

TWISTS 8TRACK FOCUS: I want my class participants to move into the poses by breathing, and I want them to feel good about the level they are at right now.


0:00 Intro 2x8 Set up lying supine, facing R side, knees over chest, arms wide 16

BPDSetup

0:16 V1 Didn't have 8x8 A Supine Twist LInhale/Exhale – Knees lower to L (front)Inhale/Exhale – Lift head and look down R armInhale/Exhale – Extend R leg, foot to floorOption: Hold R leg in L hand

161632

BPDBreathBelly

1:14 V2 Didn't have 8x8 A Repeat Supine Twist RKnees lower to R (B of room) 64

BreathLetting go

2:12 V3 Lady 8x8 B Kneeling Lunge Twist Sequence RRoll over into Horse Stance, facing L sideInhale – Step R foot F into Kneeling LungePregnancy Option: Step L leg FExhale – Turn chest to front thighInhale – Wrap R arm around backExhale – Hold Kneeling Lunge Twist R

Option: L elbow to outside R knee

88

88

32

BPDSetupBreathAcceptance

3:10 C That girl 8x8 B Repeat Kneeling Lunge Twist Sequence LNote: Pivot 180° to face R side to Kneeling Lunge L

64 Softening


ESSENCE TIPSFinally, we experience some slow-paced Twists that are much needed after the hard work.

The song is groovy and you can just lie in Supine Twist and enjoy the music with minimal coaching. Set alignment and breath and encourage participants to let go to find exactly where their body needs to go. Offering choices will help them to have acceptance of where they are today, and to tune into how the pose feels – rather than what it looks like or what everyone else is doing.

Your participants’ experience will be affected by your choice of words and the approach you have to your class. As you script for this new release, consider the language you use to deliver your cues and how you can change it to keep it fresh. The words that you choose will help to enhance the beautiful feeling that we experience when we release the spine… enjoy!

8That Girl > 4:16 mins

TECHNIQUE & COACHING CUESSUPINE TWIST

• Roll over onto your back • Lie down • Knees into chest • Arms out wide • Inhale, and as you exhale, knees come forward • Bring the knees higher into the armpit • Inhale, lift your head • Exhale, look down your back arm

FOLLOW-UP: Feel the stretch higher into the hip and lower back. Advance the Twist, straighten top leg. Pull knees back together. Feel how solid that makes the pelvis. Relax your fingers and toes. Focus on breath

KNEELING LUNGE TWIST SEQUENCE • Roll yourself over to all fours • If you're pregnant, take back foot forward • Everyone else, front foot forward • Turn your chest towards your thigh • Wrap your arm back to turn shoulders and

chest FOLLOW-UP: If you want more intensity you can cross your back arm over front knee. Breathe, lift your chest and relax more. Use your thigh as a lever to twist more

BODYBALANCE 71

FORWARD BENDS – HAMSTRINGS 9TRACK FOCUS: I want my class participants to find ease in their poses through their approach to this track.


0:00 Intro 2x8 A Set up Seated Half Forward Fold LSeated, legs F. R foot to L inner thigh, hands outside of L foot 16

BPDSetup

0:19 V1 _ Walking 6x8 A1 Seated Half Forward Fold L 48 Breath

0:58 C Go 4x8 B Seated Hamstring Stretch LInhale/Exhale – Hands hold B of L leg or foot and lift 32

BPD SetupBreathChest lift

1:24 Instr 2x8 A Repeat set up for Seated Half Forward Fold R 16 BPD

1:37 V2 _ Throwing 6x8 A1 Repeat Seated Half Forward Fold R 48 Back release

2:16 C Go 4x8 B Repeat Seated Hamstring Stretch R 32 Breath into body parts

2:42 Instr 2x8 Inhale/Exhale – Hands on floor, step feet hip-width 16 BPD

2:55 Br _ Try to fit 4x8 C Forward Fold 32 Neck release

3:21 Rep Go 2x8 D Inhale/Exhale – Hindi Squat, hands on floor 16 BPDRelease

3:34 Broke 4x8 C Inhale/Exhale – Repeat Forward Fold 32 Hamstring release

4:00 Instr 2x8 D1 Inhale/Exhale – Repeat Hindi Squat, hands at heart center 16

Lower back release


ESSENCE TIPSThis music is simply amazing and sets up the perfect invitation to the Relaxation track.

Clear precise coaching of Layer 1 will help participants to focus inwardly and not be drawn back to the teacher; this allows participants to immerse themselves in the music and the energy of the poses. The Performance is in the music; let it have a voice by team-teaching with the music and not overcrowding it with words.

Always coach a belly lift to support the lower back and encourage the class to keep lengthening the spine as they fold during all the poses.

Remember: It takes time, practice and patience to progress in the poses. By showing our class how we look after and accept where our body is today, we cultivate compassion for ourselves and others.

9 Let It Go > 4:19 mins

TECHNIQUE & COACHING CUESSEATED HALF FORWARD FOLD

• Bring the back foot in • One leg extends out • Foot to inner thigh • Lift and pull the thigh bone back to tilt the

pelvis • Cross your arm over your leg to turn your chest

FOLLOW-UP: Gradually edge yourself further forward, relaxing somewhere

SEATED HAMSTRING STRETCH • Inhale to lift your chest • Pick up your leg • Hold it comfortably • Inhale, lift chest • Straighten spine • Exhale, steady and soften eye gaze

FORWARD FOLD • Knees and feet come together • Hands forward • Up into a Standing Forward Fold • Feet hip-width apart • Inhale, lift your belly to support lower back • Feel the weight of the crown of your head, let it

lengthen your upper back

HINDI SQUAT • Turn toes out • Sit hips down • Releasing through lower back • Gather breath and lift into Fold again • Slowly lower • Bring your hands into heart center

FOLLOW-UP: Take a slow breath in and out. Hands come back behind you to take a seat

BODYBALANCE 71

TRACK FOCUS: I want my class participants to feel how breathing directly into body parts can help them fully release.

RELAXATION10


0:00 Intro D1 Inhale/Exhale – Hold Hindi Squat, hands at heart center

0:27 (Piano) Sit B, roll supine

0:50 E Inhale/Exhale – Supine Hamstring Stretch LPregnancy Option: Seated Forward Fold, legs apart

1:42 (Quiet) Exhale – Lower R leg

1:52 B up (Piano) E Inhale/Exhale – Repeat Supine Hamstring Stretch R

2:46 (Voices) Exhale – Lower L legNote: Counts are irregularLie supine, on side or seated for Relaxation


Bread Of Angels > 5:31 mins 10TECHNIQUE & COACHING CUESSUPINE HAMSTRING STRETCH

• Roll down onto your back • Final Hamstring stretch • Feel your shoulders relax back into the floor • Pick up one leg • Hold it gently • You can straighten out the bottom leg or keep

it bent FOLLOW-UP: The idea is to breathe and gently pull your top leg towards you. Keep bringing your tail bone back down towards the floor. Think about the two directions of length – up your leg and down your back

BODYBALANCE 71

MEDITATION11When you are comfortable, bring your focus to your breath – take deep breaths in and let it go. Let each in-breath fill you up and each out-breath hollow you. Breathe in, filling your lungs, and as you let it go, let your chest soften down towards the floor. Breathe a deep inhale into your hips; as you let it go, feel how heavy your hips become – let them melt into the floor. Take your breath even deeper now, all the way down into your legs, into your feet and let it go, relaxing your toes, letting your feet fall apart naturally. Soften your knees – breathe into your chest now and as you let it go, release your shoulders, release your arms and fill your fingers. Let yourself become heavier on the floor. Finally, bring your breath into your face and let it go – let it soften your brow, your cheeks, your jaw – let it soften your tongue and let your head become even heavier. If your mind starts to wander, just accept it and bring it back to your breath and the music. Once again, if you start to drift off, become at peace with that and just bring your mind slowly but surely back to your breathing and back to the music. Keep coming back to your breath; breathe in with the music.

Slowly, come back into your bodies. It might feel good to move your fingers and your toes just a little. Maybe move your head side to side gently. Whenever you're ready, bring your knees up to your chest and slowly make your way back up to sitting.

Take one last deep breath in and let it go – when you're ready, open your eyes and come back into your day.


Dreams In The Night > 5:04 mins 11

BODYBALANCE 71

BONUS HIP OPENERS5


0:00 Intro 2x8

0:08 V1 Know she'll 4x8 Hip Opener Sequence Inhale/Exhale – Kneeling Lunge R, L foot steps back, hands on floor

BPDBreath

0:26 PC Worrying 4x8 Inhale/Exhale – Hamstring Stretch, extend R leg, R foot flexed

Square hipsBreath

0:44 C I can't feel 4x8

Option: Splits Pose OptionsEdge

1:02 V2 Know she'll 12x8 Repeat Hip Opener Sequence Inhale/Exhale – Kneeling Lunge L, R foot steps back, hands on floor

Opening

2:13 Br Love 6½x8 Roll up, to standingInhale/Exhale – Wide Leg Forward Fold

BPDBreath

2:42 C I can't feel 8x8

Option: Wide Leg Splits PoseInhale/Exhale – body is supported by hands on the floor

BPDEdge

3:18 Outro 2x8 Walk hands back, sit the butt down, shake legs Celebrate

TRACK FOCUS: I want my class participants to enjoy the challange of the Splits Pose.


Can't Feel My Face > 3:36 mins 5

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BODYBALANCE 71

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Transcript of BODYBALANCE 71