Duration: 54 minutes
Equipment: yoga mat (optional)
Presenters: Diana Archer Mills, Kylie Gates, René Vogel, Caley Jäck, Corey Baird
1. TAI CHI WARMUP
Here With You performed by Trail Blazer made famous by Lost Frequencies & Netsky
MOVES: Press Palms Down, Weight Shift, Arm Swings, Press Palms Down, Weight Shift, Arm Swings, Press Palms Down, Weight Shift With Heel Release, Arm Swings
2. SUN SALUTATIONS
Smoke Too Much performed by Occam Stopped Shaving made famous by JOY
MOVES: Mountain Pose, Extended Mountain Pose/ Baby Back Bend, Forward Fold, Lunge, Down Dog, Plank Pose, Crocodile Pose, Baby Cobra Pose, Lunge Twist
3. STANDING STRENGTH
Squeeze Me; Dream performed by Big Hiccup; Broth Wrath made famous by Keir; Bishop Briggs
MOVES: Warrior 2, Extended Warrior 2, Wide Squat, Warrior 1, Warrior 3, 90°/90° Lunge, Floating Half Moon Pose, Sun Warrior
4. BALANCE
Shadows In The Dark performed by Rhapsody Mirth made famous by Juke Ross
MOVES: Mountain Pose, Intense Pose With Heel Lift, Divers Pose, Standing Half Lotus Pose
5. HIP OPENERS
Don't Give It Up performed by The Benchmarks made famous by Six60
MOVES: Modified Half Lotus Pose, Extended Modified Half Lotus Pose, Twisted Modified Half Lotus Pose, Swan Pose, Quad Stretch, Extended Swan Pose, Quad Stretch, 90°/90° Pose, Hip Stretch
6. CORE - ABDOMINALS
Tuviana performed by Eddy Mongoose made famous by Yoel Lewis
MOVES: Double Leg Extension, Double Leg Scoop, Double Leg Scoop With Crunch, Descending/Ascending Leg Cross, Pilates 100S, Bridge Pose
7. CORE - BACK
Colors; Heartstruck (Wild Hunger) performed by Cottonmouth; Rolling Autumn made famous by Beck; Hamilton Leithauser feat. Angel Olsen
MOVES: Dynamic Kneeling Pointer, Iguana Pose, Iguana Pose Lift, Kneeling Pointer, Diagonal Pointer, Half Bow Pose, Bow Pose, Childs Pose, Striking Cobra
8. TWISTS
Baby, You Make Me Crazy performed by Manic Colony made famous by Sam Smith
MOVES: Supine Twist, Kneeling Lunge Twist, Lunge Twist, Seated Twist Pose\
9. FORWARD BENDS - HAMSTRINGS
Wings performed by Cityscape made famous by Birdy
MOVES: 3-Legged Dog, Pyramid Pose, Standing Split Pose, Flat Back Extend, Tai Chi Press Palms Down, Weight Shift With Heel Release, Figure 8 Arms, Wide-Legged Forward Fold
10. RELAXATION / MEDITATION
Nocturne; La Journée performed by Gabrielle Peake