YOGA SCULPT TEACHER
TRAINING QUIZ WITH
RESPONSES
boat hold ✔ans 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
boat rows ✔ans 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
high plank core ✔ans 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
pushups/bicep curls ✔ans 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
squats with weights ✔ans 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
transition after squats ✔ans shake out the legs
inhale weights to heart center, exhale forward fold
inhale halfway lift with weights
exhale chaturanga
inhale updog
exhale downdog
R leg weight sequence: 1 ✔ans 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
TRAINING QUIZ WITH
RESPONSES
boat hold ✔ans 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
boat rows ✔ans 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
high plank core ✔ans 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
pushups/bicep curls ✔ans 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
squats with weights ✔ans 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
transition after squats ✔ans shake out the legs
inhale weights to heart center, exhale forward fold
inhale halfway lift with weights
exhale chaturanga
inhale updog
exhale downdog
R leg weight sequence: 1 ✔ans 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
