April 2026 Yoga Sculpt Sequence
Focus: Glutes & Hip Mobility
Possible Themes:
Spring Awakening - Awaken the Fire Within
Blooming Strength
Garden of Mobility
Props: 1 block, 2 light weights, 2 med-heavy weights
SUGGESTED PLAYLIST ON SPOTIFY
WARM UP / INTEGRATION
Suggested Song: Move (B-Side) - Zanski, Feel Your Weight (Poolside Remix) - Rhye, Poolside
Supta baddah konasana (supine bound angle) - get into the breath, introduce the theme
Bound angle hip lifts (press heels together and engage the glutes to lift the hips) - x10
Windshield wiper knees back and forth
Bring knees to chest and rock & roll to table top
Cat/cow
Frog kicks in table top (with right leg in external rotation, bring right knee to right tricep, then extend the leg towards the back of the mat with a flexed heel)
Frog kick pulse (hold right knee at right tricep and pulse up, up. Use outer glute to lift knee towards the sky)
Down dog - plank - lower all the way to the ground - cobra x 3
**Repeat frog kicks and frog kick pulse on left side
From table top, walk hands back and find malasana (yoga squat) - hold - press into heel to rise to standing
SUN A
Suggested Song: Twin Flame - KAYTRANADA, Anderson.Paak
Inhale: mountain
Exhale: forward fold
Inhale: low lunge (step right foot back)
Exhale: down dog
Inhale: plank
Exhale: chaturanga, lower halfway
Inhale: updog
Exhale: down dog
Inhale: 3 leg dog (lift right leg)
Exhale: low lunge (step right foot between hands)
Inhale: low lunge twist / easy twist (lift right arm towards the sky and twist torso to the right)
Exhale: funky pyramid (release right hand to the ground to frame your foot, without moving your feet, extend the front leg like a really wide stance pyramid pose); option to flex the front foot to deepen the hamstring stretch, engage quads and hamstrings to keep from over-extension of the knee
Inhale
Exhale: forward fold (step to the top of the mat)
Inhale: ½ lift
Exhale: forward fold
Inhale: mountain pose
Exhale: samasthiti
**Repeat of the left side
Traditional Sun A (mountain - forward fold - ½ lift - chaturanga - updog - down dog)
Good mornings (fold arms across chest, separate feet hip distance, keep knees slightly bent, hinge forward at the hips 45-90 degrees with back straight, press into heels and engage glutes to move upper torso back to starting position) - x6
Chair - forward fold - grab block and place between thighs - chair with block between legs (squeeze block to engage adductors and deep core) - hold and breathe - forward fold and remove block
SUN B
Suggested Song: Sad Girl - Tep No
Inhale: chair
Exhale: chair with airplane arms (sweep your hands down by your hips)
Inhale: 1 leg mountain (lift left knee 90 degrees)
Exhale: internally rotate leg so outside of left heel lifts towards sky and inner thigh rotates towards the ground - hold 4 counts
Inhale: leg back to neutral
Exhale: externally rotate leg so inside of left heel lifts towards the sky and inner thigh rotates towards the sky - hold 4 counts
Inhale: leg back to neutral
Exhale: crescent with airplane arms (step to the back of the mat and sweep your hands down by your hips)
Inhale: star (pivot to the long edge of the mat, reach hands to the sky)
Exhale: side lunge to the left (hands in prayer, with feet facing the long edge of the mat, shift weight into left leg, send hips back and hinge torso forward)
Inhale: star with hands at prayer (press into right foot and engage glute to rise)
Exhale: side lunge to the right
Inhale: star (hands to the sky)
Exhale: warrior II
Inhale: reverse warrior
Exhale: low lunge (hands frame the right foot)
Inhale: 1 leg plank (sweep the right leg back); layer down - hold plank or table top - hold for 8 counts
Exhale: down dog
**Repeat on left side
SUN B with light set of weights
Suggested Song: Manifest (Brenmar Remix) - Coco & Breezy, Brenmar
Inhale: chair (weights to the sky)
Exhale: chair with airplane arms (weights to the chest then hips)
Inhale: 1 leg mountain (weights to the chest, then to the sky)
Exhale: crescent with airplane arms (weights to the chest then to the hips)
Inhale: star (weights to the chest, then to the sky)
Exhale: side lunge to the left (weights in prayer)
Inhale: star with hands at prayer (weights to the sky)
Exhale: side lunge to the right (weights in prayer)
Inhale: star (weights to the sky)
Exhale: warrior II (weights to the chest, then arms out in Ws)
Inhale: reverse warrior (left weight on left hip, right weight goes to shoulder then straight up over shoulder)
Exhale: low lunge (pull weights to shoulders, pivot to face the front of the mat, plank the weights to the ground, then plank your hands to frame your foot)
**change- Inhale: 1 leg plank, hold here or bring right knee to right tricep for frog kicks; layer down - hold plank or table top - hold for 8 counts
Exhale: down dog
**Repeat on left side
SUN B+ with light set of weights
Suggested Song: Hot in Herre - LION BABE
Inhale: chair
Exhale: chair with airplane arms
Inhale: 1 leg mountain
Exhale: crescent with airplane arms
Inhale: star
**change- Exhale: horse/goddess (toes out, heels in, lower hips towards even with knees) - pulse & bounce x 8
Inhale: star
Exhale: side lunge to the left
Inhale: star with hands at prayer
Exhale: side lunge to the right
Inhale: star
Exhale: warrior II
Inhale: reverse warrior
Exhale: low lunge
**change- Inhale: 1 leg plank, frog kicks OR eka pada koundinyasana/hurdlers; layer down - hold plank or table top - hold for 8 counts
Exhale: down dog
**Repeat on left side, except when in horse pose - instead of pulse & bounce, hold and pulse knees back, back
BICEPS / TRICEPS
Suggested Song: Feel Good (It’s Alright) (Austin Ato Remix) - Blonde, Karen Harding, Austin Ato
From down dog
Inhale: right leg high
Exhale: low lunge (step between your hands) - grab your med-heavy set of weights
Inhale: crescent lunge
Exhale: double lunge (bend both knees 90 degrees with weights at the chest)
Split squat with bicep curl x 8 then pulse
Inhale: crescent lunge
Exhale: crescent with airplane arms
tricep kickbacks x 8 then pulse
Inhale: crescent lunge
Exhale: down dog
**Repeat on left side - grab water, towel off
SQUAT
Suggested Song: Back to Life (feat. TINUADE) - Benito Bazar, TINUADE
Meet standing at the top of the mat with med-heavy weights
One leg deadlift x 8 (take a medium step backwards with the right foot, lift heel of right foot and put the majority of your weight on your left foot, with weight by your side - hinge forward at the hips then use left glute to return to standing like with Good Mornings); layer up - lift right foot off the ground when hingeing forward
Toe taps (keep weight on the left foot, tap the right to the side, then back to center and repeat)
**Repeat on left side
BALANCE & MOBILITY (bodyweight only)
Suggested Song: One Dance - Drake, Wizkid, Kyla
Flow #1
Good morning
Chair
Lower hips all the way to the floor
Boat pose (sit hips to the floor, then lift legs and engage core) - option to place block between legs to engage adductors and core - hold 4 counts
Table top (roll over shins or swing legs around to the side and back)
Malasana/yogi squat (walk hands and plant feet to the ground, heels in, toes out, sit hips low)
Mountain (press into heels, engage inner thighs and glutes to rise)
**Repeat in a flow x 1
Flow #2 - this is an option for those who want additional challenge with balance, otherwise stick with flow #1
1leg deadlift (send left leg behind)
1 leg mountain (bring left leg in front of the body at 90 degrees)
Extend leg using the hamstring
Lower hips all the way to the floor with left leg extended in front of you
Boat pose (sit hips to the floor, then lift legs and engage core)
Table top (roll over shins or swing legs around to the side and back)
Malasana/yogi squat (walk hands and plant feet to the ground, heels in, toes out, sit hips low)
Mountain (press into heels, engage inner thighs and glutes to rise)
**Repeat on left side
SCULPT
Suggested Song: Reykjavik - Joachim Pastor
Inhale: chair
Exhale: chair with airplane arms
**Exercise 1: chair with bent-over dumbbell reverse fly (Stand with feet hip-width apart, hinge at the hips until your torso is 30-45 degrees, back straight and knees slightly bent, let the dumbbells hang down under shoulders with palms facing each other, elbows slightly bent, exhale and raise the dumbbells out to the sides until they are in line with your shoulders, hug shoulders together, inhale and slowly return the weights to the starting position with control) - x8-16
Inhale: 1 leg mountain
Exhale: crescent with airplane arms
Inhale: star
Exhale: side lunge to the left
Inhale: star with hands at prayer
Exhale: side lunge to the right
**Exercise 2: side lunge drill (side lunge from left to right - bend one knee while keeping the other leg straight, pushing your hips back as if sitting in a chair, press into heel of foot and engage glutes to rise and switch sides) - x8-16
Inhale: star
Exhale: warrior II
Inhale: reverse warrior
Exhale: low lunge
**Exercise 3: side plank with clamshells right side (find side plank on your left forearm, knees bent at 45-degree angles, heels aligned with your glutes, push your bottom knee into the ground to lift your hips, keep your feet together, raise your right knee towards the sky, then back to starting position) - Layer up: add a weight in right hand and straighten right arm towards the sky - x8-16
Exhale: down dog
**Repeat on left side
SQUAT 2.0
Suggested Song: Milkshake - Kelis
Donkey kick to fire hydrant (starting in table top, engage core and shift weight to left knee, keep right knee bent at 90 degrees as you lift legs and bring right foot to the sky, bring leg back to starting position; then open right leg out to the side while keeping the 90 degrees, bring knee back to starting position - keep spine neutral and core engaged, use glutes to lift the leg) - Layer up: put a light weight behind knee
**Repeat on left side
CHEST
Suggested Song: Say What - Rampa, Adam Port, &ME, chuala, Keinemusik
Chest press (lying on back with knees bent, bring your arms out to the side and bend elbows 90 degrees, press the weights up, focusing on engaging the pectoral muscles, lower with control back to starting position) - option to add hip lifts
Reverse table top with flys (knees over hips and shins parallel to the ground, core engaged, bring arms towards the sky with slight bend in elbows and palms facing towards each other, inhale as you open your arms wide and towards the ground, exhale to engage pectoral muscles to bring arms back to starting position
Reverse table top with skull crushers (stay in reverse table top, extend your arms directly over your chest, keep your upper arms stationary and bend your elbows to lower the dumbbells towards your shoulders, Exhale and use your triceps to press the weights back to starting position)
CORE
Suggested Song: Floating - feat. Candy Crush Saga - TOKiMONSTA
Scissor kicks with weights (from reverse table top, extend your leg and scissor kick while holding weight directly above your chest, keep core engaged); layer down - no weights, hands under sacrum for support
Bound angle crunch / supta baddha konasana (put block between feet and lower yourself onto your back, knees wide, hug feet into the block to activate the lower abdominals. Interlace hands behind head, inhale, exhale - lift torso, inhale - lower torso); Layer up - hover feet a few inches off the floor
Star crunch (lie on your back with arms and legs outstretched in an 'X' shape, exhale as you lift your shoulder blades and leg simultaneously - reaching right hand to left foot over your torso, then return back to starting position before reaching left hand to right foot)
Plank hold x 30-60 sec
SURRENDER / CLOSING POSTURES
Suggested Song: No Diggity - Chet Faker
Sphinx pose (from forearm plank - drop your belly to the floor, untuck your toes and roll your shoulders down and back)
½ frog pose (from sphinx, find crocodile pose - stack forearms on top of one another and rest forehead on forearms, bend right knee and slid it towards right shoulder - leg is externally rotated so that inner thigh and inner shin is touching the ground)
½ frog pose on left side
Iron cross (from crocodile pose, extend right arm out to the side like you are making a ½ T, slide left hand under the left shoulder, kick left heel towards glute, press into the left hand to roll and open up the chest, let the left foot fall and find the floor behind you)
Iron cross left side
Inhale: table top
Exhale: down dog
Inhale: 3 leg dog, right leg
Exhale: ½ pigeon on the right; Layer down - option to take figure 4 on your back
**transition pose - down dog with option to flip your dog; or happy baby if in figure 4
**Repeat ½ pigeon or figure 4 with transition poses
Find a comfortable position either sitting or lying on your back for breathwork
BREATHWORK
Suggested Song: Breathe Deeper - Momentology
4:4:8 (inhale 4 counts - hold 4 counts - exhale 8 counts)
**Note in yoga sculpt I tend to do breathwork in place of savasana - I’ve found that many students who take yoga sculpt are not ready for the total stillness of savasana. Breathwork helps students ground after a high energy class and gives them something to focus on to stay still. If breathwork isn’t for you, feel free to take your students into a more traditional savasana :)
