Yoga Sculpt Teacher Training

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introduction to yoga sculpt
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walk into room… how’s everyone doing? sit down on knees welcome to yoga sculpt, my name is hannah and i’ll be guiding you along your sculpting journey for the next 60 minutes yoga sculpt is a full body workout that targets all of the main muscle groups. it’s a great way to burn fat and build muscle and confidence. you’ll see what i mean after squats… the weights are always optional. ground yourself in your yoga practice and integrate the weights to go deeper and challenge yourself. this is your practice, your 60 minutes, so honor yourself by doing what feels good for you and your body. you can modify any postures you need to fit your ability level. you know best. throughout class we will engage our breath to flow smoothly from one posture to the next. okay warriors, let’s get started. find yourself at the center of your mat and take a deep inhale… exhale into child’s pose
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yoga sculpt series
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integration sun A sun B weight intro sun B with weights core pushups squats
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integration poses
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child’s pose inhale table top, find organic movement inhale cat, exhale cow, cycle cat/cows (3) inhale, exhale down dog, find movement inhale gaze towards hands, exhale walk feet to rag doll inhale slowly lift the spine, vertebra by vertebra into samasthiti, hands to heart center, set intention
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sun A poses
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inhale mountain exhale forward fold inhale, halfway lift exhale chaturanga inhale upward facing dog exhale downward facing dog, hold 2 breaths inhale, bottom of exhale step, float to top of mat inhale, halfway lift exhale forward fold inhale mountain (cycle 2 more times without cues)
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sun B poses
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inhale halfway lift exhale forward fold inhale utkatasana exhale airplane arms inhale utkatasana exhale forward fold palms to heart center or swan dive inhale halfway lift exhale chaturanga inhale updog exhale downdog inhale raise left foot exhale step through to low lunge inhale crescent lunge inhale, exhale warrior 2 inhale reverse warrior inhale, exhale chaturanga, updog, downdog repeat for right side, do cues then flow one breath to one movement one time without cues just breath
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core series
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from down dog, inhale, exhale to top of mat basic crunch 30-60 sec, inhale prepare exhale lift countdown 4, 3, 2, rope climb hug knees into chest bring knees to table top to prepare for bicycle twists inhale, exhale twist full body stretch pull knees to chest, take rocks and rolls, come to seated boat hold exhale feet to floor boat rows with weights cross feet, plant hands, step back into high plank chaturanga, hold up dog stretch, down dog
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pushups
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come to knees bring heavy weights to back of mat to set up for bicep curls in between sets of pushups 3 sets wide arm in between: bicep curls, hammerhead curls, wide arm bicep curls
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squats
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plant weights at top of mat downdog, take a few breaths here inhale, exhale top of mat inhale halfway lift with weights exhale forward fold inhale utkatasana exhale bring weights to heart center we’re gonna squat, inhale lower, exhale lift count down from 8…3, 2, pulse count down from 8…3, 2, hold count down from 8…3, 2, back to squats, inhale, lift repeat…on second set pulse lift right heel repeat…on third set pulse lift left heel
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childs pose
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spread the knees out wide bring big toes to touch stretch your arms out forward press your palms face down into the mat sit your hips back into your heels and lengthen through the spine let’s take a few breaths here…deep inhale, and exhale let it go inhale, exhale let it go
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table top
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inhale table top, come onto all fours place your hands shoulder width apart and knees hip width apart find some organic movement here, maybe sway left to right, forward and back, whatever feels good for you engage the core and lengthen the spine
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cow
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inhale cow, stretch the belly draw your heart forward reach the crown of your head to the sky roll your shoulder blades together
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cat
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exhale cat, round the upper back press your hands and knees into the mat tuck the chin and tail draw your navel into your spine
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cat/cow transition into table top/downdog
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after a final cat… inhale table top, return to neutral spine
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downward facing dog
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exhale, downward facing dog for many of you this is your first downward dog of the day, find some movement here to warm up the spine pedal out your feet, bend your knees left and right press your fingertips deep into the mat shrug the shoulders away from the ears maintain a microbend in the knees let’s unite our breath… inhale, exhale release inhale, exhale release
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rag doll
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inhale, on your next exhale come to rag doll, walk your feet to the top of your mat toe heel your feet hip width apart interlace your arms, reach your hands to opposite biceps grow long through the spine and relax your neck option to twist here, sway side to side if it feels good
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samasti-ti-hi
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release your hands to the mat toe-heel your feet together, bring big toes to touch inhale slowly rise to standing, stack vertebra on top of vertebra, head comes up last exhale samasti-ti-hi, hands draw to heart center close your eyes and set an intention for yourself for the next 60 minutes…whatever it might be, however big or small, commit to it and seal that intention with an inhale…exhale
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mountain pose/tadasana
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inhale mountain pose, reach your hands up to the sky ground through the four corners of your feet open your chest, lift through the crown of your head spread your fingers wide, palms face each other
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forward fold
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exhale forward fold, hands to heart center or swan dive grow long through your spine and relax the neck place your hands or fingertips to mat micro bend the knees fan out the toes
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halfway lift
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inhale, halfway lift, hands to shins, pause here bend your knees gently find a flat back with shoulder blades drawn together lift the chest
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chaturanga dandasana
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inhale, exhale chaturanga dandasana plant your palms flat on the mat step or jump into high plank lower the elbows to a 90 degree angle
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inhale upward facing dog
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inhale upward facing dog open the chest forward roll to the top of your feet lift thighs and knees off the mat
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downward dog to flow through sun A two more times
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exhale downward facing dog, stretch it out let’s flow one breath to one movement inhale bring your gaze forward exhale step or float to the top of your mat inhale halfway lift exhale forward fold inhale tadasana mountain pose… repeat twice
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end of sun A in downward dog to chair pose utkatasana
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let’s take a few breaths here inhale fill up the lungs, open mouth exhale let it out inhale, exhale let it out inhale bring your gaze forward exhale step or float to the top of your mat inhale halfway lift exhale forward fold inhale chair pose, bend the knees and sit low shift the weight into your heels gaze is down and forward, you should be able to see all 10 toes engage your core
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airplane arms
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inhale, exhale airplane arms hinge forward sweep the arms back, palms face the floor reach through your fingertips engage the triceps inhale chair pose exhale forward fold inhale halfway lift exhale chaturanga inhale updog exhale downward facing dog
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three legged dog right
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inhale the right leg to the back wall lift the heel high point the toes down square your hips to the floor
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low lunge
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exhale low lunge draw the right leg forward, place your foot lightly in between your hands
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crescent lunge
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inhale, crescent lunge, engage the core front knee is stacked over the ankle engage the back leg lengthen up out of the hips and lower back
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warrior 2
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inhale, exhale warrior 2, spin your back foot to the side press into the knife edge of the back foot square your hips and chest to the side gaze over the right fingertips
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reverse warrior
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inhale reverse warrior, reach your right arm up engage and straighten the back leg maintain the lunge feel the side body opening inhale, exhale cartwheel the arms chaturanga inhale updog exhale downdog
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three legged dog left
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inhale the left leg high square your hips to the floor point the toes down exhale low lunge step the leg through between your hands
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crescent lunge 2
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inhale crescent lunge sweep the arms up high face the palms, roll the pinkies in lift up with the quadriceps and glutes pull the belly in
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warrior 2 again
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inhale, exhale warrior 2 spin the back foot to the side extend the arms out to shoulder height draw shoulder blades together and down gaze over the left hand
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reverse warrior again
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inhale reverse warrior reach the left hand up stay light on the back foot lift the chest square shoulders and hips to the side wall inhale, exhale cartwheel the arms chaturanga inhale updog exhale downdog find a few breaths here press the fingertips firmly into the mat and lengthen through the spine let’s flow one breath one movement flow through series…utkatasana, then both legs saying inhale/exhale before posture only end in down dog let’s reunite our breath, inhale fill up, exhale let it go inhale, exhale let it go lower down onto your knees
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weight introduction
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let’s integrate the weights into our practice we want to practice safety with the weights to avoid injury keep the wrists firm and straight when you hold the weights, none of this (bend wrists in) or this (bend wrists out) whenever we lift our arms, weights come to shoulders first, then up or out (demonstrate arms to shoulders then up, arms to shoulders then down…arms to shoulders then out, arms to shoulders then down) demonstrate half lift with weights the weights are optional so feel free to use them or not use them at any time
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table top with weights
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pick up your light set of weights come into table top bring the weights shoulder width apart roll the knuckles flush toward the mat make wrists straight and strong
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down dog with weights
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inhale, exhale downward dog weights remain in hand draw your chest back roll your shoulders open press your heels toward the mat inhale bring the gaze forward exhale travel to the top of your mat
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half lift with weights
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inhale halfway lift with weights in hand pull elbows in for narrow row up micro bend the knees, engage the core lengthen up and out of your hips and lower back
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forward fold with weights
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exhale, forward fold from the hips grow long through the spine and relax the neck fan out the toes to deepen, press the weights deep into the mat
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chair with weights
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inhale chair pose weights to shoulders and up shift the weight into the heels sit the hips low press the arms high
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airplane arms with weights
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inhale, exhale airplane arms hinge forward extend the arms back, palms facing engage the triceps inhale chair pose exhale forward fold step it back chaturanga inhale updog exhale downdog
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crescent lunge with weights
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inhale the right leg high, exhale step it through to low lunge inhale crescent lunge, arms to shoulders and up elevate the back heel, press down and back strengthen the back leg, lift up with the quadriceps
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warrior 2 with weights
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inhale, exhale warrior 2 spin the back foot to the mat turn the palms to face the side wall, thumbs up micro-bend the elbows by engaging biceps and triceps
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reverse warrior with weights
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inhale reverse warrior lift the right arm up over the head place the back weight on your back thigh for support resist the weight drawing you back with core control relax the shoulder blades away from the ears
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pull pivot plant
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inhale, exhale pull the weights to shoulders pivot towards the front of the room plant the weights down on the mat chaturanga dandasana inhale updog exhale downdog
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crescent lunge weights again
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inhale the left leg up exhale step it through to low lunge inhale crescent lunge, weights to shoulders and up lengthen up and out of the hips and lower back pull the belly in, engage the core
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warrior 2 weights again
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inhale, exhale warrior 2 press equally into your front and back legs face your hips and chest to the side wall gaze is over your left hand
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reverse warrior weights again
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inhale reverse warrior lift the left arm up and over your head maintain the lunge, stack your knee over your ankle stack shoulders over hips micro bend the elbows
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pull pivot plant again
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inhale, exhale pull the weights to shoulders pivot towards the front of the room plant the weights down on the mat chaturanga inhale updog exhale down dog take a few breaths here let’s get ready to flow flow through the series, utkatasana sun B with weights, right and left legs, pull pivot plant end in downdog
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transition into core
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inhale, look forward towards your hands exhale, jump or float all the way through to a seated position bring the feet hip distance apart roll down slowly to your back to your own count of 5 interlace your your fingers behind your head prepare for basic crunches inhale, exhale crunch and crunch (to beat), crunch lift the shoulder blades off the earth hold an apple between chin and chest you can do this! exhale (to beat), exhale, exhale find top of phrase 8…3, 2, rope climbs
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rope climbs
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reach one hand over the other exhale reach, reach, reach, reach push yourself to reach a little bit higher each time i’m right here with you top of phrase 8…3, 2, 1 hug your knees into your chest take a couple of breaths here, maybe rock side to side inhale the legs to a table top position
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table top core
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get ready for bicycle crunches inhale, exhale bicycle crunch, draw opposite shoulder to opposite knee shoulder blades come off the mat option to up-level and straighten the legs, reach opposite arm straight outside of opposite leg and twist, twist, twist, twist just a little bit longer, yes you can top of phrase 8…3, 2, 1 inhale full body stretch reach your arms out straight above your head, exhale let it all out take a few more breaths here relax deep into the mat hug your knees into your chest and rock and roll the length of your spine 2 or 3 times, we’ll meet in seated position
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boat hold
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we’ll hold boat pose, knees come up to parallel level 1 hold behind your knees level 2 if you’re feeling good release the hands draw the heart forward, roll forward off the tail bone, engage the core level 3 straighten the legs and gaze toward your toes hold for a few more breaths find top of phrase 8…3, 2, 1 exhale your feet to the floor
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boat rows
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pick up one heavy weight, grasp the end of each side and bring it to your chest inhale the elbows up to parallel exhale boat rows, twist right, and back to center left, and back to center twist (right), center, twist (left), center exhale (right, center, exhale (left), center option to up level lift the legs up draw the heart forward top of phrase 8…3, 2, 1 exhale the feet to the floor if you lifted them cross the legs, plant the hands and step back into high plank
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high plank core
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final bit of core here, draw energy from deep within your belly spread the fingertips wide, press down firmly into the mat, engage the legs and lift the knees up notice the difference in how your body feels after core work we’re getting strong! we are warriors we’re here for 8…3, 2, lower down to chaturanga inhale upward facing dog, stretch out the abs maybe look left to right exhale downward facing dog lower down to your knees, bring your heavy weights to the side of your mat
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pushups/bicep curls
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we’ll do 3 sets of wide-arm pushups with sets of bicep curls in between come into high plank, bring the hands out wide to the sides of your mat for wide-arm pushups gaze straight forward to lengthen the spine find the beat, inhale down, exhale up, down, up down, up option to lower down to the knees top of phrase 8…3, 2, 1 lower down to the knees grab the weights, come up onto the knees hip width apart inhale prepare for bicep curls…find beat exhale lift, (down), lift, (down), lift count down from 8 2 sets wide arm push ups in between: 1 set hammerhead curls, 1 set wide arm curls come into down dog
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squats with weights
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plant weights at top of mat downdog, take a few breaths here inhale, exhale top of mat inhale halfway lift with weights exhale forward fold inhale utkatasana exhale bring weights to heart center we’re gonna squat, inhale lower, exhale lift count down from 8…3, 2, pulse count down from 8…3, 2, hold count down from 8…3, 2, back to squats, inhale, lift repeat…on second set pulse lift right heel repeat…on third set pulse lift left heel DON’T HOLD second and third times
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transition after squats
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shake out the legs inhale weights to heart center, exhale forward fold inhale halfway lift with weights exhale chaturanga inhale updog exhale downdog
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R leg weight sequence: 1
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inhale left leg exhale low lunge inhale crescent, weights to shoulders and up exhale hinge forward, lower weights to sides palms face the back wall 1) wide back rows: inhale prepare, exhale lift draw shoulder blades together elbows bend to 90 degrees stay low in lunge option to lower back knee down to mat countdown from 4, 3, 2, 1, inhale crescent lunge exhale warrior 2 weights to shoulders and out inhale weights to shoulders exhale lower arms down
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R leg weight sequence: 2
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2) bicep curls: inhale prepare, exhale lift lift chest engage the core option to add the lunge (inhale lunge + lower, exhale up and lift) countdown from 4, 3, 2, 1 inhale star pose, weights to shoulders and up stack shoulders over hips exhale horse, weights to heart center, heels in toes out roll shoulders back and down engage the core draw the tailbone down to the earth
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R leg weight sequence: 3
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3) inhale weights out to sides, palms forward exhale pull the elbows in option to add the squat inhale up and out exhale down and in countdown 4, 3, 2, 1, inhale star pose exhale warrior 2 weights to shoulders and out inhale reverse warrior exhale pull, pivot, plant chaturanga inhale updog exhale downdog
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L leg weight sequence: 1
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inhale left leg high exhale low lunge inhale crescent weights to shoulders and up exhale hinge forward, weights to shoulders and down palms face each other 1) back rows: inhale prepare, exhale lift engage the core, pull the belly in eliminate any momentum draw shoulder blades together option to drop back knee down to mat countdown from 4, 3, 2, 1, inhale crescent weights to shoulders and up exhale warrior 2 goal post the arms, palms face forward
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L leg weight sequence: 2
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2) elevated hammerhead curls: inhale prepare, exhale lift keep shoulders stacked over hips biceps stay parallel option to add the lunge (inhale lunge + lower, exhale up + lift) countdown from 4, 3, 2, 1 inhale star pose, weights to shoulders and up exhale horse, weights to heart center
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L leg weight sequence: 3
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3) inhale extend the arms out, palms face down exhale draw the elbows in, palms up avoid hunching over in the chest stay down low in horse countdown from 4, 3, 2, 1 pause elbows drawn in lift the right heel, pulse it out 4, 3, 2, 1 lower right, lift the left, and pulse 4, 3, 2, 1 lower left, lift both, hold 4, 3, 2, 1 inhale star exhale warrior 2 inhale reverse warrior exhale pull, pivot, plant, chaturanga inhale updog exhale down dog
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cardio: 1 song 3-4 mins
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top- jump rope 30 sec R- jumping jacks 30 sec back- high knees 30 sec R- sumo squat with twist 30 sec top- butt kickers with arms up + out 30 sec active recovery step side to side 30 sec end in down dog
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lunges R side: 1 song
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inhale right leg exhale low lunge inhale crescent lunge weights to shoulders + up exhale weights to heart center layer 1: weights at heart center, lunges inhale lower back leg exhale lift countdown 4, 3, 2, hold layer 2: lunge with knee to chest inhale knee to chest exhale lunge countdown 4, 3, 2, we’ll add a twist twist right in the lunge (exhale) knee to chest option to lower back knee to ground elbows in line with shoulders, engage the core, square the hips 4, 3, 2, 1… inhale crescent lunge, exhale hinge forward weights down, palms facing
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R side tricep arm kickbacks
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we’ll do tricep arm kickbacks inhale to prepare exhale lift draw elbows in bring shoulders to touch engage core 4, 3, 2, 1… release the weights, come into low lunge
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R runners lunge
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step the right foot outside the right hand for runner’s lunge option to straighten or bend the knee option to come down to the forearms release any tension in your body stretch out whatever feels tight
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R side plank
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inhale plant your hands on your mat exhale high plank left hand is the foundation inhale side plank, R arm comes up above your head stack shoulders over elbows over wrist lift the hip up to the sky option to stagger the feet come back into high plank exhale downward dog
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lunges L side: 1 song
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inhale left leg exhale low lunge inhale crescent lunge weights to shoulders + up exhale weights to heart center layer 1: weights at heart center, lunges inhale lower back leg exhale lift countdown 4, 3, 2, hold layer 2: lunge with knee to chest inhale knee to chest exhale lunge countdown 4, 3, 2, we’ll add a twist twist left in the lunge (exhale) knee to chest option to lower back knee to ground elbows in line with shoulders, engage the core, square the hips 4, 3, 2, 1… inhale crescent lunge, exhale hinge forward weights down, palms facing
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L side tricep arm kickbacks
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we’ll do tricep arm kickbacks inhale to prepare exhale lift draw elbows in bring shoulders to touch engage core 4, 3, 2, 1… release the weights, come into low lunge
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L runners lunge
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step the right foot outside the right hand for runner’s lunge option to straighten or bend the knee option to come down to the forearms release any tension in your body stretch out whatever feels tight
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L side plank
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inhale plant your hands on your mat exhale high plank left hand is the foundation inhale side plank, R arm comes up above your head stack shoulders over elbows over wrist lift the hip up to the sky option to stagger the feet come back into high plank exhale downward dog

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